Experts Reveal the Best Tea for Bloating, Plus When To Sip It To Boost the Benefits

No one likes dealing with digestive issues, especially painful puffiness. But as much as we try to prevent it, bloating still happens. And when it does, you want relief fast. Tea has been a natural digestive aid for centuries. But which is the best tea for bloating? It turns out one brew stands out from the rest. Find out which experts recommend, plus how to maximize the benefits.

What causes gas and bloating?

The foods you eat and how fast you eat can cause bloating in addition. As can stress or gastrointestinal disorders such as irritable bowel syndrome (IBS). “Bloating results from gas accumulation in the intestines due to swallowing air,” explains Amie Alexander, APD, a dietitian based in Australia and head of product at Nutri Peak. “This mainly occurs when one overeats, eats fast or consumes specific gas-producing food like beans and carbonated drinks.”

It can also happen when you eat fatty foods, which slow digestion, or salty foods, which cause fluid retention. (That’s one reason many experts recommend smaller, more frequent meals.) Luckily, avoiding bloating and minimizing how often it happens is easy.

“To prevent bloating, it's smart to eat slowly and chew food thoroughly, avoid overeating, limit high-fat and high-salt foods, increase fiber intake slowly and stay hydrated,” says Chris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health. What else can help relieve bloating naturally? Sipping the right brew.

The best tea for bloating: Peppermint

While it’s true that tea has a myriad of health benefits (no matter which type you prefer), peppermint tea is the best option to reduce bloating. That’s because peppermint oil in the tea leaves contains menthol, which soothes the digestive tract, Alexander says.

“The menthol will help relax the muscles of the gastrointestinal system, reducing spasms and allowing gas to pass more easily through the system to alleviate bloating,” says Alexander. “Other advantages include the natural anti-inflammatory and analgesic properties found in peppermint tea, which can provide further relief.”

How to boost the benefits of peppermint tea for bloating

To minimize bloating, drink peppermint tea after a meal rather than with it. “This avoids diluting the digestive enzymes — the active ingredients in the tea work best in the digestive tract if the tea is sipped slowly,” says Alexander.

The proper brew time is important, too. Steeping the leaves for five to 10 minutes “helps maximize the extraction of beneficial compounds from the leaves,” adds Alexander.

Mohr suggests combining tea drinking with other healthy habits like regular exercise and a balanced diet. “A short walk after meals may help aid digestion, too,” he says. “Aim for 10 minutes after each one.” 

More benefits of peppermint tea

Mohr says in addition to being one of the best natural remedies for bloating, peppermint tea “can help soothe stomach discomfort, may reduce nausea, promotes healthy digestion and it has a calming effect, which can be beneficial for stress relief.”

Peppermint tea is also an herbal tea, which Alexander says is known for its medicinal value. “Unlike black or green tea, which contains caffeine and tannins that might prove irritating to some stomachs, herbal teas are generally caffeine-free, soothing and anti-inflammatory in nature,” she adds.

Interested in more health-boosting herbal brews? “Ginger tea is great for nausea, while chamomile tea can sedate and help in digestion,” adds Alexander.

More ways to ease bloating and digestive concerns:

What is a Fart Walk? The Post-Dinner Ritual to Try for Better Digestion, Blood Sugar and More

Do Probiotics Help With Bloating? Docs Say Yes — If You Choose the Right Ones

Acid Reflux? This Type of Honey Works When Heartburn Medicines Don’t

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.