NUTRITION

4 Teas to Help You Minimize Bloating

by George Andon on Jun 09, 2022

4 Teas to Help You Minimize Bloating

You're not alone if your abdomen feels large and unpleasant at times. Bloating affects 20–30% of the population.

Food intolerances, a buildup of gas in your gut, imbalanced intestinal bacteria, ulcers, constipation, and parasite infections are all possible causes of bloating.

To reduce bloating, people have traditionally relied on natural therapies such as herbal teas. According to preliminary research, a variety of herbal teas may assist to alleviate this distressing illness.

Here are our top picks to help you reduce bloating.

1. Fennel 

Fennel (Foeniculum vulgare) seeds are used to brew tea and have a licorice-like flavor.

Fennel has long been used to treat digestive issues such as stomach discomfort, bloating, gas, and constipation.

Fennel extract therapy helped prevent rats from developing ulcers. Bloating can be reduced by preventing ulcers.

In certain cases of bloating, constipation is a contributing reason. As a result, resolving bloating may be as simple as relaxing sluggish bowels, which is one of fennel's possible health benefits.

Over the course of 28 days, nursing-home residents with chronic constipation who drank one daily cup of a herbal tea mix containing fennel seeds had an average of four more bowel movements than those who drank a placebo.

Human trials on fennel tea alone are still required to demonstrate its digestive effects.

2. Peppermint 

Peppermint (Mentha piperita) is well-known in traditional medicine for its ability to relieve stomach problems. It has a light, pleasant taste.

Plant chemicals called flavonoids present in peppermint may decrease the activity of mast cells, according to test-tube and animal research. These are immune system cells seen in abundance in the intestines that can cause bloating.

Peppermint also calms the intestines in animals, which might help with intestinal spasms, as well as the bloating and discomfort that often accompany them.

There hasn't been any research done on peppermint tea and bloating. According to one research, a single tea bag has six times the amount of peppermint oil as a dose of peppermint leaf capsules. As a result, peppermint tea has the potential to be highly strong.

3. Lemon Balm

Lemon balm (Melissa officinalis) tea has a lemony aroma and flavor, with notes of mint due to the plant's mint family origins.

Based on its historic use, lemon balm tea may treat moderate digestive disorders such as bloating and gas, according to the European Medicines Agency.

Iberogast, a liquid supplement for digestion that comprises nine distinct herbal extracts and is accessible in North America, Europe, and other locations, as well as online, incorporates lemon balm as a significant component.

According to various human studies, this substance may reduce stomach discomfort, constipation, and other digestive problems.

However, the benefits of lemon balm or its tea on digestive disorders in individuals have not been studied separately. More investigation is required.

4. Ginger

The thick roots of the Zingiber officinale plant are used to make ginger tea, which has been used for stomach problems since ancient times.

In human research, ingesting 1–1.5 grams of ginger capsules daily in split dosages has been shown to help with nausea.

Ginger supplements may also help to reduce intestinal cramps, bloating, and gas by speeding up stomach emptying, relieving digestive disturbance, and reducing intestinal cramping, bloating, and gas.

Notably, rather than tea, these research used liquid extracts or capsules. While additional research is needed, gingerols, which are beneficial chemicals in ginger, are also found in its tea.

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