Drink These 7 Teas the Next Time You're Bloated

a pot and cup of tea in a round tray

Nadine Greeff/Stocksy

It always seems like bloating happens at the worst possible time. It makes an appearance on the day you planned to wear that outfit, on an important meeting day, or in the middle of traveling. And even when we know we're flirting with its likelihood after a big dinner or binge-watching session, it's still no fun when bloating shows up to ruin our plans. That's where tea comes in.

While it may seem like a steaming cup of flavored water will do nothing more than give your hands something to hold besides your stomach, we're here to tell you that there are seven different types of teas with powerful calming properties that help kick bloating to the curb.

Be sure to check in with your doctor before sipping any of these teas, because their diuretic effect can interfere with certain medications.

Ginger Tea

Flatlay of healthy drink with lemon and fresh ginger root on marble background
Natalia Lavrenkova/Getty Images

Ginger is one of the best foods for nausea, but consuming the spicy rhizome has also been shown to reduce the symptoms of indigestion, including bloating. When making ginger tea, use fresh ginger to make the most of its anti-inflammatory qualities.

Makes: 2 servings


One-inch piece of fresh, raw ginger
2 cups water
1 tbs honey
½ lemon, juiced


Peel the ginger using a peeler or the back of a spoon, then cut the root into thin slices (grate the ginger if you want a more potent tea). After bringing the water to a boil in a medium saucepan, add the ginger and the lemon to the water, remove the pan from the heat, and allow it to steep, covered, for 15 minutes. Sweeten with honey to taste.

Hibiscus Tea

Produced by the adrenal gland, aldosterone is a hormone that regulates the levels of sodium and potassium within the body. An excess of aldosterone can cause the kidneys to retain water and sodium, which, in turn, leads to bloating. In a scientific study, hibiscus extract was proven to help regulate this hormone and reduce the symptoms of hypertension. What's more, hibiscus has been shown to act as a diuretic.

Makes: 8 servings


2 cups dried hibiscus flowers
8 cups water
¾ cup sugar
Lime slices, for garnish


Combine water and sugar in a saucepan, then heat until boiling (or until sugar is dissolved). Remove from heat and add the flowers. Cover and allow to steep for 20 minutes, then strain the tea to remove the solids. Garnish with lime slices.

Lemon Balm Tea

A member of the mint family, lemon balm is considered a carminative herb—that is, it helps relieve gas, bloating, and indigestion. In fact, in a pilot study conducted in 2006, an herbal medicine containing lemon balm and several other herbs was proven effective in easing the symptoms of irritable bowel syndrome. Nota bene: Lemon balm tea can also be used as a sleep aid and to alleviate anxiety.

Makes: 2 servings


½ cup fresh lemon balm leaves
2 cups water
Honey and sugar, to taste


Chop the lemon balm leaves, then add the leaves to two mugs (either loose or in a tea ball). Bring the water to a boil in a kettle, then pour the water over the top of the leaves. Cover the mugs and allow it to steep for 10 minutes. If necessary, strain the tea, then sweeten as desired.

Chamomile Tea

Chamomile tea is often associated with promoting sleep, but that's not the only reason to add a cup of chamomile tea to your bedtime ritual. The dried flowers of chamomile contain terpenoids and flavonoids that contribute to the herb's anti-inflammatory properties. In turn, chamomile promotes digestive health and has traditionally been used to treat GI disturbances.

Makes: 4 servings


4 tsp dried chamomile flowers
4 cups water
Honey or sugar, to taste


Add the dried chamomile flowers to a teapot. In a kettle or saucepan, bring the water to a boil, then pour the water into the teapot. Allow the mixture to steep for five minutes, strain, and serve. Sweeten to taste.

Fennel Tea

Fennel seeds
DR NEIL OVERY/Getty Images

You may recognize this herb in a variety of different meals, but fennel's antioxidants make it as medicinal as it is flavorful, too. Bloating and cramps are no match to the essential oils found in fennel seeds, making its licorice-like flavor one you'll return to again and again.

Makes: 1 serving


1 tsp. whole fennel seeds
1 cup water
Honey or sugar, to taste


Using a mortar and pestle or the back of a chef's knife, crush the seeds; this allows their volatile oils to be released. Combine the crushed fennel seeds and the water in a saucepan and bring to a boil, then reduce the heat and allow the mixture to simmer, covered, for 10 minutes.

Peppermint Tea

When your digestive tract isn't in top form, peppermint has the type of soothing qualities that lessens stomach cramps and inflammation with every sip. It mostly has to do with peppermint's menthol oil, which acts as a natural reset button when bloating occurs.

Makes: 1 serving


10 mint leaves, rinsed
1 cup water
Honey or sugar, to taste


Place the mint leaves in a mug, then pour boiling water over top. Cover and allow to steep for five minutes. Sweeten and serve with a slice of lemon, if desired.

Dandelion Tea

Maximilian Stock Ltd. Photolibrary/Getty Images

While dandelions are widely dismissed as a nuisance weed, this ubiquitous little plant is actually edible, and it boasts some serious health benefits. The entire dandelion plant—from its shaggy yellow flower all the way down to its roots—has been shown to contain anti-inflammatory and antioxidant compounds, and the plant has also been linked to improved liver health and reduced cholesterol. The tea made from dandelions acts as a diuretic, increasing urine output and lessening the symptoms of water retention.

Makes: 1 serving


1 quart fresh dandelion flowers, rinsed
1 cup water
Honey, to taste
Fresh mint leaves (optional)


Pour freshly boiled water directly over the dandelions, honey, and mint in a cup or mug. Stir and then steep for five minutes.

Article Sources
Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.
  1. Nikkhah bodagh M, Maleki I, Hekmatdoost A. Ginger in Gastrointestinal Disorders: A Systematic Review of Clinical Trials. Food Sci Nutr. 2019;7(1):96-108.doi:10.1002/fsn3.807

  2. Nwachukwu DC, Aneke EI, Obika LF, Nwachukwu NZ. Effects of Aqueous Extract of Hibiscus Sabdariffa on the Renin-Angiotensin-Aldosterone System of Nigerians with Mild to Moderate Essential Hypertension: A Comparative Study with Lisinopril. Indian J Pharmacol. 2015;47(5):540-5.doi:10.4103/0253-7613.165194

  3. Jiménez-ferrer E, Alarcón-alonso J, Aguilar-rojas A, et al. Diuretic Effect of Compounds from Hibiscus Sabdariffa by Modulation of the Aldosterone Activity. Planta Med. 2012;78(18):1893-8.

  4. Kowalski R, Baj T, Kowalska G, Pankiewicz U. Estimation of Potential Availability of Essential Oil in Some Brands of Herbal Teas and Herbal Dietary Supplements. PLoS ONE. 2015;10(6):e0130714.doi:10.1371/journal.pone.0130714

  5. Vejdani R, Shalmani HR, Mir-fattahi M, et al. The Efficacy of an Herbal Medicine, Carmint, on the Relief of Abdominal Pain and Bloating in Patients with Irritable Bowel Syndrome: A Pilot Study. Dig Dis Sci. 2006;51(8):1501-7.doi:10.1007/s10620-006-9079-3

  6. Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot Trial of Melissa Officinalis L. Leaf Extract in the Treatment of Volunteers Suffering from Mild-to-Moderate Anxiety Disorders and Sleep Disturbances. Med J Nutrition Metab. 2011;4(3):211-218.doi:10.1007/s12349-010-0045-4

  7. Miraj S, Alesaeidi S. A Systematic Review Study of Therapeutic Effects of Matricaria Recuitta Chamomile (Chamomile). Electron Physician. 2016;8(9):3024-3031.doi:10.19082/3024

  8. Badgujar SB, Patel VV, Bandivdekar AH. Foeniculum Vulgare Mill: A Review of Its Botany, Phytochemistry, Pharmacology, Contemporary Application, and Toxicology. Biomed Res Int. 2014;2014:842674.doi:10.1155/2014/842674

  9. Chumpitazi BP, Kearns GL, Shulman RJ. Review Article: The Physiological Effects and Safety of Peppermint Oil and Its Efficacy in Irritable Bowel Syndrome and Other Functional Disorders. Aliment Pharmacol Ther. 2018;47(6):738-752.doi:10.1111/apt.14519

  10. Wirngo FE, Lambert MN, Jeppesen PB. The Physiological Effects of Dandelion (Taraxacum Officinale) in Type 2 Diabetes. Rev Diabet Stud. 2016;13(2-3):113-131.doi:10.1900/RDS.2016.13.113

  11. Gerbino A, Russo D, Colella M, et al. Dandelion Root Extract Induces Intracellular Ca Increases in HEK293 Cells. Int J Mol Sci. 2018;19(4).doi:10.3390/ijms19041112

Related Stories