The Best Tea for Bloating, According to Dietitians

Sip on this if you’re looking to help relieve uncomfortable bloating.

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Bloating can be an unpleasant sensation in the stomach. Despite efforts to prevent it, it can arise unexpectedly, causing discomfort and a desire for immediate relief.

Many people experience bloating, but there are ways to find relief. Recent research has identified specific foods and drinks that can help alleviate bloating. Nutritionists advise you to try certain teas that may provide relief. Even for non-tea drinkers, we share flavorful tips from chefs to make tea a part of your diet and reduce bloating.

The Best Tea for Bloating

Warning: Green tea is the secret ingredient! With all the scientific evidence showing its health benefits, it’s not shocking that green tea is also great for reducing bloating. Lauren Manaker, a registered dietitian, says, “Green tea contains catechins, especially epigallocatechin gallate (EGCG), which lower inflammation and support healthy digestion. These antioxidants can help calm the digestive system and stop gas buildup, which can cause bloating.”

A study in the European Journal of Pharmacology suggests that green tea consumption can prevent gastrointestinal problems. It found green tea to be “the simplest and most effective way to prevent gastrointestinal disorders.” These disorders, such as irritable bowel syndrome, constipation, and Celiac disease, can significantly impact people’s lives, often accompanied by bloating symptoms.

Certain components in green tea, known as catechins, are believed to have potent effects against bloating. Research suggests that these catechins possess properties that reduce inflammation, guard against cancer, fight oxidative stress, combat bacteria, and promote heart health.

Drinking green tea helps get rid of harmful bacteria in your gut, which can reduce inflammation. Inflammation is the body’s reaction to injuries, which can happen often when you have a long-term illness. For many people, bloating happens because of inflammation in the gut. That’s why paying attention to reducing inflammation in the gut can help improve bloating.

As time progresses, scientific advancements have highlighted the benefits of green tea in addressing ailments that commonly cause bloating. These benefits will now be examined in further detail.

The Benefits of Green Tea for Bloating

Promotes Gut Health

Scientists have been studying the gut more closely, including how antioxidants, such as polyphenols in green tea, help the gut microbiome. A recent 2023 study in the journal Molecules highlighted the importance of antioxidants for gut health.

When the intestines become more permeable, a condition known as “leaky gut,” harmful substances can enter the body, causing problems. However, diet and lifestyle can strengthen the gut microbiome by incorporating foods rich in polyphenols like catechins and EGCG. Research indicates that green tea, abundant in these polyphenols, may reduce bloating associated with digestive issues.

Manaker notes that green tea boasts polyphenols, a type of compound that potentially helps alleviate gastrointestinal discomfort by maintaining the equilibrium of the gut microbiome.

May Reduce Risk of Cancer

The National Cancer Institute (NCI) notes that bloating can be a side effect of cancer or its treatment. Researchers are studying various approaches, but one promising area focuses on green tea’s potential to inhibit the development of cancer.

Research published in the journal Molecules in 2021 investigated how compounds in green tea, particularly EGCG, and its metabolites, impacted the prevention of colorectal cancer. Using human and animal studies, the study found that consuming green tea increased the presence of antioxidants in humans and mice affected by cancer cells. In both cases, green tea intake was associated with a decrease in cancer cell growth, suggesting that including green tea in the diet may have protective effects against colorectal cancer.

While the study provides valuable insights, it’s important to remember that research limitations apply. It’s inconclusive to establish a cause-and-effect relationship based on a single study. Consulting with a healthcare professional is always recommended before implementing new interventions. They can provide tailored advice considering your specific circumstances and medical history.

Helps Relieve Dysmenorrhea

Women who experience painful periods may find relief by drinking green tea regularly. A 2019 study showed that women who drank green tea every day reported less period pain. While the study has some limitations, the results suggest that green tea may alleviate pain and bloating associated with periods.

A 2023 review in Nutrients suggests that EGCG, a compound found in green tea, could potentially replace over-the-counter pain relievers for people experiencing period cramps, bloating, and pain. Researchers propose that EGCG may work similarly to OTC drugs by blocking the release of prostaglandins, which are produced by the body in response to pain or injury. However, further studies are needed to fully establish EGCG’s effectiveness as a homeopathic remedy for period pain.

Including green tea in your diet generally has few health risks. For individuals who experience bloating during specific times of the month, it may provide relief. According to Manaker, green tea acts as a gentle diuretic, promoting the elimination of excess bodily fluids, which can reduce feelings of bloating.

Tips On How to Include Green Tea in Your Diet

According to nutritionist Manaker, adding green tea to your daily routine can bring many health perks. Culinary dietitian Peterson agrees, emphasizing that green tea packs a punch of nutrients and is easy to incorporate in cooking, even for non-tea lovers. Here’s how both experts suggest you can enjoy more green tea:

• Instead of your usual coffee, opt for a matcha latte. Matcha is a type of green tea with numerous health benefits. Peterson recommends using plant-based milk like soy for added protein. Cow’s milk may hinder the metabolic benefits of green tea, according to studies.
• Enhance the taste of your green tea by adding a lemon slice, honey dash, or mint sprig. You can also infuse common items, such as honey, with green tea. According to Peterson, “Matcha is a great way to flavor honey.”
• Make a revitalizing sun green tea by placing green tea bags in a glass container of cold water and exposing it to direct sunlight.
• Create antioxidant-rich ice cubes: Pour your prepared sun tea into an ice cube tray and freeze. Drop these ice cubes into your water, lemonade, or other drinks to elevate each sip with healthy antioxidants.
• Indulge in a nutritious and flavorful treat by blending together freshly brewed green tea, your choice of fruit, and a touch of yogurt. This combination creates a refreshing and invigorating smoothie that will kickstart your day or replenish you after a workout.
• Incorporate green tea’s benefits and taste into your cooking by using brewed green tea as a base for soups, broths, or rice dishes. This adds a boost of flavor and provides the added health benefits of antioxidants.
• Spice up your desserts with matcha powder, a powdered green tea! Add it to baked goodies like muffins and cookies. Even ice cream gets a green tea makeover! For a unique twist, try Peterson’s panna cotta recipe. It’s a creamy dessert with coconut and almond milk as its base, and a touch of matcha powder for a delightful flavor and color.

Other Ways to Relieve Bloating

Drinking green tea can reduce bloating, but there are other effective remedies to try. Registered dietitian Manaker suggests these strategies to combat bloat:

• To keep bloating at bay, it’s important to include high-fiber foods in your diet. Fruits, vegetables, legumes, and whole grains are excellent sources of fiber, and they help maintain a healthy digestive system. This reduces the formation of gas that can lead to an uncomfortable feeling of fullness.
• Including probiotics in your diet, such as those found in yogurt and fermented foods like kimchi and sauerkraut, can be beneficial for your gut health. These probiotics help increase the types and quantities of good bacteria in your gut, which is essential for overall gut health.
• Drink enough water to maintain proper hydration. Doing so promotes healthy digestion and reduces the feeling of bloating.
• To avoid feeling bloated, opt for smaller meals that you eat more often throughout the day. Take your time chewing and avoid filling up on large portions. This keeps your stomach from feeling too full and helps prevent bloating.

The Bottom Line

To prevent bloating, it’s essential to eat healthy and maintain a healthy lifestyle. Nonetheless, bloating can still strike, causing discomfort. Luckily, there are some foods, drinks, and habits that can alleviate it. Nutritionists suggest drinking green tea, which has anti-bloating properties. Even if you’re not a fan of hot tea, you can still benefit from green tea’s antioxidants. Try our Green Tea Smoothie for a refreshing and bloat-fighting treat.

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