5 Best Herbal Teas to Help Reduce Bloating
Bloating affects 20–30% of people. Many factors may trigger bloating, including a build-up of gas in your gut, food intolerances, ulcers, imbalanced intestinal bacteria, parasitic infections and constipation.
People have used natural remedies, traditionally, including herbal teas, to relieve bloating. Preliminary studies suggested that several herbal teas may help in soothing this uncomfortable condition.
Below are 5 Best herbal Teas to Help Reduce Bloating.
Best herbal Teas to Help Reduce Bloating:
1. Chamomile Tea
Chamomile (Chamomillae romanae) is a member of the daisy family. The herb’s small and white flowers look like miniature daisies. In traditional medicine, chamomile is used to treat gas, indigestion, nausea, diarrhea, vomiting, and ulcers.
Animal and test-tube studies suggested that chamomile may prevent Helicobacter pylori bacterial infections, which are a cause of stomach ulcers and are linked with bloating.
Also, chamomile is one of the herbs in the liquid supplement Iberogast, which has been reported to help decrease ulcers and abdominal pain.
Still, human studies on chamomile tea are needed to confirm its digestive benefits.
The chamomile flowers and flavonoids contain the most beneficial components. Make sure that it is made from flower heads rather than stems and leaves.
- Pour 1 cup (240 ml) of boiled water and 1 tablespoon (2–3 grams) of dried chamomile or 1 tea bag, then steep for 10 minutes.
2. Fennel Tea
You may recognize this herb in various different meals, but fennel’s antioxidants make it as medicinal, while it is flavorful, too. Cramps and bloating are no match to the essential oils present in fennel seeds, making its unconventional flavor one in which you will return to again and again.
- If you do not want to use tea bags, you can buy fennel seeds, then crush them for tea.
- Measure 1–2 teaspoons or 2–5 grams of seeds per cup of 240 ml boiled water.
- Steep for 10–15 minutes.
3. Ginger Tea
Ginger tea is made from the thick roots of the Zingiber officinale plant and it has been used for stomach-related ailments since the ancient times.
Human studies suggested that taking 1–1.5 grams of ginger capsules everyday in divided doses may relieve nausea.
Also, ginger supplements may help speed up stomach emptying, reduce intestinal cramping, relieve digestive upset, bloating, and gas.
These studies were done using capsules or liquid extracts rather than tea. While more research is needed, the beneficial compounds in ginger, including gingerols — are also present in its tea.
- Use 1/4–1/2 teaspoon (0.5-1.0 grams) of coarsely powdered, and dried ginger root (or 1 tea bag) per cup (240 ml) of boiled water.
- Steep for at least 5 minutes.
- Use 1 tablespoon (6 grams) of fresh and sliced ginger per cup of water (240 ml), then boil for 10 minutes.
Ginger tea has that spicy flavor, which you can soften with lemon and honey.
4. Lemon Balm
Lemon balm or Melissa officinalis tea has a lemony scent and flavor with hints of mint, as the plant belongs to the mint family.
According to The European Medicines Agency, lemon balm tea may relieve mild digestive issues, including gas and bloating, based on its traditional use.
Lemon balm is known as the key ingredient in Iberogast, a liquid supplement for digestion that contains 9 different herbal extracts and is available in Europe, North America, and other regions, also online.
Lemon balm may decrease constipation, abdominal pain, and other digestive symptoms, according to several human studies. But, lemon balm or its tea has not been tested alone for its effects on digestive problems in people. Therefore, more research is needed.
- Steep 1 tablespoon or 3 grams dried lemon balm leaves or 1 tea bag, in 1 cup (240 ml) of boiled water for at least 10 minutes.
5. Peppermint Tea
When your digestive tract is not in top form, peppermint contains the type of soothing qualities that lessens stomach inflmattion and stomach cramps with every sip. Mostly, it has to do with peppermint’s menthol oil, that acts as a natural reset button when bloating occurs.
- To make peppermint tea, add 1 tablespoon (1.5 grams) dried peppermint leaves, 1 tea bag, or approximately 3 tablespoons (17 grams) of fresh peppermint leaves to 1 cup (240 ml) of boiled water.
- Let it steep for 10 minutes, prior to straining.