Top 13 Teas Recommended by a Certified Herbalist to Combat Bloating

Bloating is an unwelcome and persistent discomfort that can strike at any time. While it may feel endless, there are proven methods to alleviate it, and one of the most soothing solutions is enjoying a warm cup of tea.

Numerous teas, particularly herbal varieties, are known for their effectiveness in reducing bloating. Rachelle Robinett, a certified herbalist (AHG) and founder of Pharmakon Supernatural and HRBLS, highlights carminative herbs as her top choice. These herbs relax digestive muscles, easing cramps and bloating while promoting proper digestion and absorption. She also suggests bitter herbs and roots to enhance digestive health. According to her, even something as simple as chewing an arugula leaf before eating can make a difference when bloating occurs.

With countless tea varieties available, we’ve simplified your search by listing a certified herbalist’s top picks for teas that alleviate bloating, along with the unique properties that make them effective natural remedies for this common digestive issue.

The Best Tea for Bloating

1. Chamomile Tea

Chamomile, a widely accessible carminative, is available in most grocery stores. A 2022 review highlighted its therapeutic benefits for gastrointestinal (GI) disorders, showcasing its anti-inflammatory properties and effectiveness in addressing bloating and other stomach discomforts.

2. Earl Grey Tea

A steaming cup of Earl Grey tea on a cold afternoon is incredibly soothing. Known for its unique flavor and aroma, Earl Grey contains bergamot oil, a powerful carminative that can help reduce bloating.

3. Wormwood Tea

Robinett emphasizes the benefits of digestive herbal bitters, which boost the body’s natural digestive functions. She notes that bitters, once a staple in our diets, have been largely removed due to modern agricultural practices. While bitters are often available as tinctures, any bitter herb can be brewed into a tea for similar effects.

Wormwood, a notable digestive bitter, is frequently used in tea blends to combat bloating. Studies indicate that wormwood can address various gastrointestinal issues, such as indigestion, gastritis, stomach pain, gas, and ulcers, all of which may lead to bloating.

4. Peppermint Tea

Peppermint, whether in the form of oil, extract, or whole leaves, is a well-known tea ingredient that can alleviate bloating. As a carminative, peppermint has been shown to effectively manage symptoms and pain related to irritable bowel syndrome (IBS), according to a 2019 meta-analysis. Even if IBS isn’t the cause of your bloating, its soothing effects on the GI tract can benefit anyone experiencing bloating and discomfort. Additionally, a 2020 meta-analysis revealed that peppermint soothes the colon during colonoscopies, suggesting it may also relieve bloating caused by colon irritation.

5. Dandelion Root Tea

Dandelion root tea, a potent digestive bitter, is highly effective for reducing bloating. A 2022 study demonstrated its ability to reduce inflammation throughout the GI tract, making it useful for treating acid reflux, indigestion, gastritis, ulcers, and colitis—common causes of bloating.

6. Fennel Tea

Fennel, a versatile vegetable, doubles as a powerful carminative with anti-bloating properties. Consumed as tea, it has been a traditional remedy for digestive issues like bloating for years. An animal study on broiler chickens found that fennel supplementation improved intestinal lining integrity, offering insight into how it may help ease bloating.

7. Burdock Root Tea

Burdock root, a bitter herb, is effective in alleviating gastrointestinal discomfort, including bloating. A 2018 study revealed that burdock root extract can moderately reduce stomach acid production, making it beneficial for those with acid reflux or ulcers, where excess acid often causes bloating. Additionally, a clinical trial from the same year found that burdock root may help combat H. pylori infections, a leading cause of stomach ulcers and inflammation that contribute to bloating.

8. Cinnamon Tea

Cinnamon, a common pantry spice, is another effective carminative. To prepare a simple cinnamon tea for bloating relief, steep ground cinnamon or cinnamon sticks in hot water for 10 to 15 minutes. Combining cinnamon with other herbs on this list can enhance its benefits.

9. Lemon Balm Tea

Despite its name, lemon balm is not derived from lemons but is a distinct herb belonging to the mint family. It has long been used to address gastrointestinal issues, with a animal study suggesting it promotes healthy intestinal motility, helping to move undigested food that may cause bloating. Additionally, a review highlighted its anti-inflammatory properties, which can soothe gut tissues and alleviate pain.

10. Thyme Tea

Thyme, a readily available herb with carminative properties, can ease muscle tension in the GI tract. For quick relief, steep fresh or dried thyme in hot water and enjoy.

11. Ginger Tea

Ginger, in forms like ginger tea, ginger ale, or ginger chews, is a well-known remedy for stomach discomfort. Extensive research supports its anti-inflammatory benefits, particularly for nausea and vomiting, as shown in a 2019 meta-analysis for chemotherapy patients, a 2022 analysis for pregnant women, and a review for postoperative cases. Its soothing effects on the GI tract also make it effective for bloating.

12. Gentian Root Tea

Gentian root, a digestive bitter, has been a staple in traditional medicine for centuries, known to alleviate stomach pain and aid digestion. Often found in cocktail bitters and digestifs like amari, it contains numerous bioactive plant compounds that reduce inflammation, including in the GI tract, helping to ease bloating and gas.

13. Hibiscus Tea

Hibiscus tea is rich in flavonoids, natural anti-inflammatory compounds found in teas, fruits, and vegetables. It’s excellent for improving digestion and reducing bloating, making it an ideal choice after a heavy meal. Plus, it can be enjoyed hot or iced.

Tips for Buying or Making Herbal Tea for Bloating at Home

While this list of top teas for bloating is comprehensive, it only scratches the surface. Beyond familiar options like chamomile, ginger, and cinnamon, how can you discover and prepare the more unique herbal teas mentioned here?

Sourcing the Herbs and Tea Blends

Robinett advises selecting “organic, high-quality ingredients from trusted brands or local, independent sellers.” She emphasizes the importance of ensuring that an herbalist either owns the company or contributed to the tea recipes.

She highlights several reputable herbal tea brands, such as Traditional Medicinals, Gaia, Banyan Botanicals, and Pukka Herbs. For loose-leaf herbs, Robinett recommends Mountain Rose Herbs as a reliable source.

Steeping and Prepping Your Tea

Robinett recommends steeping your herbs longer than usual for a more potent bloating-relief tea. “Aim for at least 15 minutes of steeping,” she suggests. She also prefers brewing large batches and refrigerating them (for up to five days) to have a ready-to-drink remedy for bloating whenever needed.

What to Do if Bloating Persists

Robinett advises those with ongoing digestive issues to explore the root cause of their bloating. “Digestive discomfort always has a reason,” she explains. While teas and herbs can alleviate symptoms—and occasionally address the cause—it’s crucial to pinpoint the underlying issue to resolve gut problems permanently. She highlights potential triggers like stress, eating too quickly, insufficient chewing, poor diet, or food sensitivities, all of which can contribute to persistent bloating.