That uncomfortable feeling of pressure in your stomach caused by bloating is never pleasant. Even if you do everything you can to avoid bloating, sometimes it catches you off guard and you find yourself trying to figure out what caused it and how to treat it… immediately!
If this sounds familiar, you’re not alone. But we’re here to help! Luckily, as science evolves, so does the research on foods (and drinks!) that can help relieve bloating and make you feel better about yourself. We spoke to nutrition experts to find out which tea can actually help relieve bloating. Whether you’re a tea drinker or not, we’ve got some tasty tips from chefs for incorporating this beverage into your diet.
The Best Tea for Bloating
Spoiler alert: the tea is green tea! Given the enormous amount of research on the health benefits of green tea, it’s no surprise that it’s also a powerful remedy for bloating. According to Lauren Manaker, MS, RDN, LD, a registered dietitian based in Charleston,
“One of the main ingredients in green tea is catechins, specifically epigallocatechin gallate (EGCG), which helps reduce inflammation and may promote healthy digestion. These antioxidants can help soothe the digestive tract and relieve gas buildup, which can lead to bloating.”
A study published in the European Journal of Pharmacology Researchers have studied the link between green tea and its effects on the gastrointestinal system. They found that drinking green tea was “the simplest and most beneficial way to prevent gastrointestinal disorders.” Gastrointestinal disorders such as irritable bowel syndrome (IBS), constipation, diverticulitis, celiac disease and others can have a debilitating effect on the quality of life of those who suffer from them. And bloating often coincides with these disorders.
Green tea compounds may be very effective in helping you eliminate bloating. But why? One theory is that the antioxidants in green tea, primarily the polyphenolic compounds known as catechins that Manaker mentions, have anti-inflammatory, anti-carcinogenic, antioxidant, antibacterial, and heart-healthy properties.
By doing this, the beneficial catechins in green tea will collect the “bad guys” in your microbiome and help flush them out of your body to relieve inflammation and help you feel your best. Remember, inflammation is your body’s response to injury, which can occur regularly as part of a chronic illness. Bloating can coincide with inflammation for many people, so focusing on reducing inflammation in the gut can improve bloating.
Over time, science has evolved on the benefits of green tea for conditions that commonly come with bloating. Let’s explore them in more detail.
The benefits of green tea against bloating
Promotes gut health
Building on previous gut research, scientists have continued to explore the conditions under which antioxidants, such as the polyphenols found in green tea, support the microbiome. In a 2023 study published in MoleculesResearchers have highlighted the important role that antioxidants play in gut health.
Researchers have found that increased intestinal permeability can cause harmful compounds to leak into the body and cause damage. Fortunately, they also noted that diet and lifestyle play a crucial role in keeping our microbiome strong, including adding foods rich in polyphenols, like catechins and EGCG. We know from numerous studies that green tea is rich in both of these polyphenols and can even help combat the bloating that often accompanies digestive issues.
Manaker agrees, writing: “Green tea contains compounds known as polyphenols, which may help reduce gastrointestinal discomfort by supporting the balance of gut flora.”
May reduce the risk of cancer
According to the National Cancer Institute, one of the side effects of cancer or cancer treatment is bloating. Although research is still ongoing in this area of study, one of the most exciting developments involves green tea and its potential anti-cancer benefits.
A review published in the 2021 journal, Moleculesstudied the effect of green tea compounds, mainly EGCG and its metabolites, on protection against colorectal cancer. Although the study researchers used both human and animal studies, the results were consistent: green tea consumption increased phenolic activity in humans and mice with cancer cells. This means that humans and animals who consume green tea may experience suppression of cancer cell growth with the addition of green tea to their diet.
However, as with any research study, there are limitations and a single study does not prove a cause and effect relationship. Always talk to your doctor before trying anything new to get personalized advice that fits your needs.
Helps relieve dysmenorrhea
If you have ever had painful periods, often referred to as dysmenorrhea in the literature, adding green tea to your routine may be beneficial. In a 2019 population-based cross-sectional study published in BMJ openScientists studied the effect of green tea on menstrual pain in a group of 1,183 women in China. Although the results are clearly limited by self-reported measures and confounding factors, the bottom line was clear: Participants who consumed green tea daily noted a decrease in dysmenorrhea. Although bloating was not specifically addressed, it is likely that green tea may help relieve menstrual pain that occurs with bloating.
A review article published in 2023 in Nutrients They also explored this topic and suggested that EGCG could offer an alternative to over-the-counter (OTC) pain relievers for those suffering from mental cramps, bloating, and pain. Their theory is that EGCG blocks the release of prostaglandins, or compounds the body makes in response to pain and/or injury, in a similar way to over-the-counter painkillers. The authors noted that more research on EGCG as a homeopathic remedy for menstrual pain is needed to support their findings.
Additionally, adding green tea to your diet poses few health concerns for most people. It can also help combat water retention if you tend to get bloated around that time of the month. Manaker writes, “Drinking green tea can also act as a mild diuretic, helping the body expel excess fluid, further reducing the feeling of bloating.”
Tips for Including Green Tea in Your Diet
“Incorporating green tea into your daily routine can provide many health benefits,” says Manaker. And culinary dietitian, chef, and cookbook author Wendy Jo Peterson, MS, RDN, agrees. Peterson writes, “Green tea is a powerhouse of health-promoting nutrients and is very versatile in the kitchen. You can still enjoy its benefits even if you’re not a tea connoisseur!” Here are some tips Manaker and Peterson recommend to help you incorporate more green tea into your daily diet:
- Try a green tea latte:If you prefer coffee, try swapping it out for a matcha latte (matcha is a form of green tea that’s packed with health benefits). Consider using a plant-based milk, like soy milk, which provides protein and won’t interfere with the metabolic benefits of green tea (which research suggests cow’s milk may do for some), Peterson says.
- Give it some flavor:Add a slice of lemon, a dash of honey, or a sprig of mint to enhance the flavor of your green tea. You can also infuse your staples, like honey, with green tea. “Matcha brings a wonderful hint of honey,” says Peterson.
- Sun tea: Make a refreshing green tea in the sun by steeping green tea bags in cold water in a glass jar exposed to the sun.
- Making ice cubes: Pour your sun tea into an ice cube tray and freeze it. Add it to your water, lemonade or other drinks to add an antioxidant a boost with every sip.
- Green Tea Smoothies:Mix brewed green tea with your favorite fruits and a little yogurt to create a healthy and refreshing smoothie.
- Cooking with green tea:Use brewed green tea as a base for soups, broths or rice dishes to add an extra layer of flavor and antioxidants.
- Green Tea Desserts: Stir matcha powder, a form of powdered green tea, into baked goods like muffins, cookies, or even ice cream for a unique and nourishing twist. Peterson recommends trying matcha powder in panna cotta for a fun and tasty twist with a coconut and almond milk base.
Other Ways to Relieve Bloating
While drinking green tea (in a variety of ways) can help relieve bloating, there are other remedies you can try as well. Manaker recommends these tips to help manage bloating:
- Focus on fiber. Eating foods rich in fiber like fruits, vegetables, legumes and whole grains helps us maintain healthy digestion, which can help prevent the buildup of gas that leads to bloating.
- Add probiotics. Incorporating probiotics found in yogurt and fermented foods like kimchi and sauerkraut can also support gut health by helping to add diversity and variety to your healthy gut bacteria.
- Stay hydrated. Making sure to stay hydrated by drinking plenty of water will help promote healthy digestion and reduce bloating.
- Consider small, frequent meals. Try chewing your food slowly and eating smaller, more frequent meals instead of large meals. This can help reduce the volume of food in your stomach and reduce the risk of bloating.
The essential
A healthy diet and lifestyle are essential to avoiding bloating. However, despite our best efforts, bloating can still occur, leaving you with that uncomfortable feeling in your stomach. Fortunately, there are certain foods, drinks, and habits that can help. Nutrition experts recommend sipping green tea to help relieve bloating. Even if you’re not a fan of hot tea, you can still enjoy the antioxidant benefits of green tea. Consider making our green tea smoothie, a Eat well a reader favorite when you need a refreshing and nourishing sip.