7 Best Drinks to Reduce Bloating Naturally

Bloating happens when your stomach feels full or swollen, often after eating. Small diet changes, such as drinking water, herbal teas, kombucha, or kefir, can help naturally relieve bloating.

1. Water

Drinking water is an effective way to relieve bloating. Consuming a large amount of salt (sodium) is a common cause of bloating. Sodium draws fluid into the digestive tract, leading to swelling and bloating. While it may sound counterintuitive, drinking more water helps relieve bloating by diluting sodium and flushing it out of the body. This reduces fluid retention and promotes healthy digestion. 

Research suggests that drinking warm water may improve digestion and help move gas through the digestive tract, leading to less bloating. A study found that when people assigned female at birth drank water before eating, they consumed fewer calories and felt satisfied. 

2. Ginger Tea

Ginger is known for its digestive benefits, including reducing bloating and stomach upset. Ginger stimulates the digestive tract, promoting healthy digestion and facilitating the removal of food and gas from the body.

Ginger’s anti-inflammatory properties reduce inflammation in the gut, which can lead to bloating. Research shows that taking ginger supplements may help alleviate gut irritation and reduce stomach upset. 

3. Green Tea

Green tea is rich in antioxidants that reduce inflammation and prevent cell damage. A study found that people with inflammatory bowel disease (IBD) who regularly drank green tea experienced fewer gastrointestinal symptoms, including bloating. Green tea also contains caffeine, which naturally stimulates the digestive tract and promotes healthy digestion. 

4. Peppermint Tea

Peppermint tea may relieve several gastrointestinal symptoms, including bloating, nausea, and discomfort. Research suggests that taking peppermint oil can help reduce inflammation and ease bloating, constipation, and abdominal pain. 

Peppermint also contains menthol, a compound that reduces spasms in the digestive tract. This allows gas to pass through the GI tract without getting trapped and causing bloating. 

5. Chamomile Tea

Chamomile tea is soothing and helps relax the gut muscles, relieving bloating. It has anti-inflammatory and antispasmodic properties, which promote gastrointestinal tract movement. 

6. Kombucha

Kombucha is a fermented beverage rich in probiotics, live microorganisms that improve gut health and aid digestion. One study found that drinking 220 milliliters of kombucha regularly can prevent constipation and relieve bloating. It is important to note that kombucha is a carbonated beverage, and carbonated drinks can cause bloating. 

7. Kefir

Like kombucha, kefir is a fermented beverage rich in probiotics. It is made from fermented milk and has been found to improve IBD symptoms, such as bloating. 

Drinks That Cause Bloating

There are a few beverages that can cause gas or bloating, which include:

• Carbonated drinks: Beverages such as soda, sparkling water, beer, or any other fizzy drink can lead to bloating. These drinks contain carbon dioxide, which is what creates the “fizz” or bubbles.
• Caffeine: Too much caffeine may overstimulate the digestive tract, causing gas, bloating, and abdominal discomfort.
• Artificial sweeteners: The gastrointestinal tract struggles to digest drinks containing sugar substitutes like sorbitol or mannitol, which are commonly found in diet soda and other light or sugar-free beverages, leading to bloating.
• Dairy: Individuals with lactose intolerance may experience gas and bloating after consuming dairy products, such as milk and smoothies.

Natural Ways to Relieve Bloating

In addition to drinking water, tea, and fermented beverages, other natural remedies relieve bloating and promote healthy digestion. Consider the following tips to relieve or even prevent bloating:

• Chew your food slowly to keep from swallowing air
• Avoid drinking through a straw 
• Eat smaller, frequent meals 
• Exercise every day 
• Limit or avoid foods that seem to cause more bloating