Bloating is when your belly feels full, tight, or even swollen, often due to trapped gas. Common causes include overeating, constipation, and digestive conditions such as irritable bowel syndrome (IBS) and lactose intolerance.
If you regularly experience bloating, you might be looking for natural ways to ease the discomfort. For centuries, people have used herbal remedies, including teas, to support overall health and relieve digestive troubles. Some teas contain compounds that may help reduce gas, calm the gut, and regulate digestion.
Peppermint (Mentha piperita) has been used for thousands of years to aid digestion, with ancient Greeks, Romans, and Egyptians relying on it for stomach troubles.
Research shows peppermint oil may help relax gut muscles, reduce sensitivity in the digestive tract and other organs, and provide anti-inflammatory and germ-fighting benefits. These mechanisms may help relieve bloating.
Studies suggest peppermint oil may help with irritable bowel syndrome (IBS), a condition where bloating is a common symptom, but the evidence is limited. Some people experience mild side effects from taking peppermint oil, such as acid reflux.
However, peppermint tea is generally safe, and it’s easy to find peppermint tea bags in grocery stores. To make it at home, simply steep fresh or dried peppermint leaves in hot water and strain before drinking.
Ginger is one of the most studied spices because of its strong anti-inflammation and antioxidant properties. It has long been used in herbal medicine to treat digestive issues like bloating, nausea, vomiting, and constipation—often a cause of bloating. The active compounds in ginger, such as gingerols and shogaols, help improve gut function by affecting key receptors in the digestive system.
An older study on people with indigestion found that taking a ginger and artichoke (which also has digestive benefits) extract supplement before lunch and dinner significantly reduced symptoms like nausea, fullness, pain, and bloating compared to a placebo.
You can easily add ginger to your diet by making ginger tea. Slice a small piece of fresh ginger, steep it in hot water for a few minutes, and strain before drinking. Ginger tea is also commonly available in tea bags at stores as a convenient option.
Fennel (Foeniculum vulgare) has long been used in traditional medicine for digestive issues and is known for its germ-fighting properties. Its essential oil helps regulate digestion and may ease stomach discomfort by relaxing muscles in the gut, similar to peppermint. While human research on fennel for bloating is limited, you might find it helpful.
If you have fennel seeds at home, you can make fennel tea by crushing the seeds and steeping them in hot water for a few minutes. Strain before consuming. Fennel tea bags are also easy to find in stores.
Chamomile (Matricaria chamomilla) has been used in traditional medicine in countries like Greece, Rome, China, and Germany to help with digestive issues like cramps, gas, and stomach pain. Animal studies suggest that chamomile can protect the stomach by reducing harmful compounds and boosting protective ones. While more human studies are needed, chamomile tea is worth trying if you’re experiencing bloating or stomach issues.
Using chamomile tea bags is the more convenient choice for most people. They’re readily available in grocery stores. However, if you prefer making fresh chamomile tea, you can use dried chamomile flowers, which are also easy to find at health food stores or online retailers.
In traditional medicine, lemon balm (Melissa officinalis) has been used to ease gas, indigestion, and nausea. Some studies show that when combined with other herbs, lemon balm may help with indigestion symptoms like feeling too full, getting full too quickly, and upper stomach pain. Plus, like other herbs and plants mentioned here, lemon balm is rich in antioxidants.
Fresh lemon balm may be available at some farmers’ markets or specialty health food stores. You can steep the leaves in hot water and strain before drinking. However, dried lemon balm or tea bags may be more readily available.
Wormwood (Artemisia absinthium) is a medicinal plant native to Asia, the Middle East, Europe, and North Africa. Traditionally, it has been used to help with stomach ailments like indigestion, gas, and stomach pain.
Human studies on wormwood for bloating are limited. However, research suggests its bitter compounds and essential oils may support digestion by increasing stomach, bile, and intestinal secretions. These mechanisms might help reduce bloating.
Wormwood tea bags and dried wormwood are not commonly found in grocery stores. You’re more likely to find them at specialty health food stores or online retailers.
Gentian tea is made from the roots of the Gentiana plant, which has around 400 species found all over the world. In traditional Iranian medicine, it is used to help treat stomach inflammation and swelling. In Chinese herbal medicine, Gentiana is known for improving digestive health.
Gentiana’s compounds, like iridoids and flavonoids, help stimulate stomach acid, enzymes, and mucin. These actions can potentially ease digestive issues, including bloating. However, more human research is needed to confirm its effectiveness.
Teas are generally safe for most people and can be a soothing remedy for digestive issues like bloating. However, some individuals may experience mild side effects or need to avoid certain types of tea based on their health conditions or medications.
For example, ginger, which is well-studied, can cause side effects like stomach pain, heartburn, diarrhea, and mouth or throat irritation, especially when taken in large doses. Some studies suggest ginger may be safe during pregnancy, but the evidence isn’t conclusive, and little is known about its safety during breastfeeding.
People who have allergic reactions to plants related to chamomile, like ragweed and daisies, are more likely to be allergic to chamomile.
In general, herbs and teas aren’t as well-studied as medications, so little is known about their side effects. If you have a medical condition or allergy or are pregnant or breastfeeding and want to try tea for bloating or any other symptom relief, it’s best to talk to your healthcare provider first. When drinking tea for bloating, do so in moderation and follow the suggested serving sizes.
If you have severe or ongoing bloating along with symptoms like abdominal pain, blood in your stool, diarrhea, worsening heartburn, vomiting, or unexplained weight loss, contact your healthcare provider.
Bloating can sometimes be a sign of a more serious condition like an abdominal tumor, celiac disease, dumping syndrome, ovarian cancer, or pancreas problems. It’s always important to talk to your provider about any changes in your digestive health.
While occasional bloating is common, it can be an uncomfortable symptom. Natural remedies, like herbal teas, may help provide relief.
Though human research is limited, herbal teas like peppermint, ginger, fennel, chamomile, and more may help ease digestive discomfort. You can find many of these teas at your grocery store, online, or in specialty stores. Many herbal teas also provide antioxidants, which may support overall health.
If you experience frequent or severe bloating, it’s best to speak with your healthcare provider to rule out any underlying conditions.
