The Best Tea for Bloating, According to Dietitians

That uncomfortable feeling of pressure in your belly from bloating is never fun. While you may do all the “right” things when it comes to preventing bloating from starting in the first place, sometimes it sneaks up on you and you’re left trying to figure out what caused it and how to treat it … stat!

If this sounds familiar, you’re not alone. Thankfully, as science evolves, so does the research on foods (and drinks!) that may help relieve bloating and leave you feeling more like yourself. We’ve spoken with nutrition experts to get the lowdown on which tea may actually help relieve bloating. Whether you’re a tea drinker or not, we’ve got you covered with flavor-packed tips to incorporate this drink into your meal plans too. 

Why Dietitians Recommend Green Tea for Bloating 

Given the tremendous amount of research on the health benefits green tea provides, it’s no surprise it’s also a powerhouse when it comes to relieving bloating. According to Lauren Manaker, M.S., RDN, LD. “One of the key ingredients in green tea is catechins, particularly epigallocatechin gallate (EGCG), which helps reduce inflammation and may promote healthy digestion. These antioxidants may assist in soothing the digestive tract and relieving gas buildup, which can lead to bloating.”

One review study found that green tea may help correct gut microbial dysbiosis, a condition in which harmful bacteria outnumber the beneficial bacteria in the gut. This can have a huge impact on the development of inflammatory conditions. Gastrointestinal disorders like irritable bowel syndrome (IBS), constipation, diverticulitis, celiac disease and others can have a debilitating effect on quality of life for those who have these conditions. And bloating often coincides with them. 

Compounds in green tea can be really powerful to help you banish bloating. But why? One theory is that the antioxidants in green tea—mainly the polyphenol compounds known as catechins that Manaker mentioned—exhibit anti-inflammatory, anticarcinogenic, antioxidative, antibacterial and heart-health promoting properties.

Through this action, the good-for-you catechins in green tea would collect the “bad guys” in your microbiome and help clear them from the body to relieve inflammation and help you feel your best. Remember, inflammation is your body’s response to injury, which can occur routinely in a chronic disease state. Bloat may coincide with inflammation in many individuals, which is why focusing on lowering inflammation in the gut may improve bloating. 

The science on green tea’s benefits continues to evolve, including its potential for improving conditions that usually come with a side of bloating. Let’s explore these more. 

The Benefits of Green Tea

Promotes Gut Health

Thanks to the earlier research on the gut, scientists have continued to explore conditions in which antioxidants—like the polyphenols found in green tea—offer support for the microbiome. Researchers in one study stressed the important role antioxidants play in gut health. In a condition often referred to as “leaky gut,” increased intestinal permeability can cause harmful compounds to leak into the body and cause harm.

Nutrition and lifestyle habits play a crucial role in keeping our microbiome strong, including eating foods that are rich in polyphenols, like catechins and EGCG. We know from numerous studies that green tea is rich in these two polyphenols, and that it may even help with the bloating that often coincides with digestive disorders. 

Manaker agrees, “Green tea contains compounds known as polyphenols, which may aid in the reduction of gastrointestinal discomfort by supporting the balance of gut flora.” 

May Reduce Risk of Cancer 

One of the side effects of cancer or cancer treatment is bloating. While there continues to be ongoing research in this field of study, one of the most interesting developments is on green tea and its potential anti-carcinogenic benefits. 

One study explored the effect green tea compounds, mainly EGCG and its metabolites, had on colorectal cancer protection. While the researchers in the review used both human and animal studies, the results were consistent: green tea consumption increased phenolic activity in both humans and mice affected by cancer cells. Further research has explored how the polyphenols in green tea may inhibit the formation and progression of cancer tumor growth.

However, limitations do exist, and more research is needed to help clarify these findings. Always talk to a healthcare professional before trying something new to get individualized advice that aligns with your needs. 

Helps Relieve Dysmenorrhea

If you’ve ever struggled with painful periods—often referred to as dysmenorrhea in the literature—then adding green tea to your routine may be beneficial. One study explored this topic as well and suggested that EGCG may offer an alternative to over-the-counter pain-relief medication for those who suffer from menstrual cramping, bloating and pain. Their theory is that EGCG blocks the release of prostaglandins, or the compounds the body makes in response to pain and/or injury, similar to that of an OTC pain-relief medication. The authors noted that more research considering EGCG as a homeopathic remedy to treat period pain are needed to further support their findings. 

Adding green tea to your meal plan is considered safe for most people. It may also help with fluid retention if you tend to get bloated around that time of the month. Manaker writes, “Drinking green tea can also act as a mild diuretic, helping the body expel excess fluid, further reducing the feeling of bloating.”

Tips for How to Enjoy Green Tea

“Incorporating green tea into your daily routine can offer numerous health benefits”, shares Manaker. And culinary dietitian, chef and cookbook author Wendy Jo Peterson, M.S., RDN, agrees. Peterson writes, “Green tea is a powerhouse of good-for-you nutrients and is so versatile in the kitchen. You can still reap its benefits even if you’re not a tea connoisseur!” Here are some tips Manaker and Peterson recommend to help you get more green tea in your daily menu: 

• Try a Green Tea Latte: If your go-to is coffee, try switching it up with a matcha latte (matcha is a powdered form of green tea that is packed with health benefits). Consider using a plant-based milk, like soy, that delivers protein and won’t interfere with the metabolic benefits that green tea provides (which cow’s milk might for some), says Peterson. 
• Flavor It Up: Add a slice of lemon, a dash of honey or a sprig of mint to boost the flavor of your green tea. Alternatively, consider infusing your staples, like honey, with green tea. “Matcha provides a wonderful enhancement to honey,” shares Peterson. 
• Sun Tea: Prepare a refreshing sun green tea by steeping green tea bags in cold water in a glass jar out in the sun. 
• Make Ice Cubes: Pour your sun tea into an ice tray and freeze. Add to your water, lemonades or other beverages to add an antioxidant boost to each sip. 
• Green Tea Smoothies: Blend brewed green tea with your favorite fruits and a bit of yogurt to create a healthy and refreshing smoothie.
• Cook with Green Tea: Use brewed green tea as a base for soups, broths or rice dishes to add an extra layer of flavor and antioxidants.
• Green Tea Desserts: Incorporate matcha powder into baked goods like muffins, cookies or even ice cream for a unique and nourishing twist. Peterson recommends trying matcha powder in panna cotta with a coconut and almond milk base for a fun, flavorful twist . 

Our Expert Take

A healthy eating pattern and lifestyle are crucial to help prevent bloating from happening in the first place. However, despite your best efforts, bloating can still occur, leaving you with that uncomfortable feeling in your stomach. Thankfully, certain foods, drinks and habits can help, such as eating enough fiber, adding in probiotics, staying hydrated and eating smaller meals at a slower pace. Nutrition experts recommend sipping on green tea to help relieve bloating. Even if you’re not a hot tea lover, you can still reap the antioxidant benefits green tea offers.