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. But, we’re here to help! 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 what tea may actually help relieve bloating. Whether you’re a tea drinker or not, we’ve got you covered with flavor-packed chef tips to incorporate this drink into your diet, too. 

The Best Tea for Bloating 

Spoiler alert: the tea is green tea! 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, Charleston-based registered dietitian,
“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 study published in the European Journal of Pharmacology explored the connection between green tea and its effect on the gastrointestinal system. Scientists found that consumption of green tea was “the most simple and beneficial way to help prevent gastrointestinal disorders.” 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 compound known as catechins that Manaker mentioned—exhibit anti-inflammatory, anti-carcinogenic, anti-oxidative, anti-bacterial and heart-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. 

As time has evolved, so has the science on the benefits green tea offers when it comes to conditions that usually come with a side of bloating. Let’s explore these more. 

The Benefits of Green Tea for Bloating 

Promotes Gut Health

Thanks to the earlier research on the gut, scientists have continued to explore conditions in which antioxidants—like polyphenols found in green tea—offer support for the microbiome. In a 2023 study published in Molecules, researchers stressed the important role antioxidants play in gut health. 

In a condition often referred to as “leaky gut”, researchers identified increased intestinal permeability can cause harmful compounds to leak into the body and can cause harm. Thankfully, they also noted diet and lifestyle play a crucial role in keeping our microbiome strong, including the addition of foods that are rich in polyphenols, like catechins and EGCG. We know from the numerous studies that green tea is rich in these two polyphenols, and may even help with the bloating that often coincides with digestive disorders. 

Manaker agrees, writing, “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 

According to the National Cancer Institute, 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. 

A review published in the 2021 journal, Molecules, 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. This means that both humans and animals who consume green tea may experience a suppression in cancer cell growth with the addition of green tea in the diet. 

However, as with any research study, limitations do exist and one study does not prove cause and effect. Always talk to your doctor 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. In a 2019 cross-sectional, population-based study published in BMJ Open, scientists explored the effect green tea had on period pain in a group of 1,183 women in China. While there are clear limitations based on self-reported measures and confounders in the results, the bottom line was clear: participants who consumed green tea daily noted a decrease in dysmenorrhea. While bloating specifically was not addressed, it’s likely that the green tea may help offer relief to menstrual pain that occurs with bloating. 

A review paper published in 2023 in Nutrients explored this topic as well and suggested that EGCG may offer an alternative to over-the-counter (OTC) pain-relief medication for those who suffer from mentral 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. 

Plus, adding green tea to your diet poses minimal health concerns for most. 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 On How to Include Green Tea in Your Diet

“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 diet: 

• Try a Green Tea Latte: If your go-to is coffee, try switching it up with a matcha latte (matcha is a 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, according to research), 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, a form of powdered green tea, into baked goods like muffins, cookies or even ice cream for a unique and nourishing twist. Peterson recommends trying matcha powder in panna cotta for a fun, flavorful twist with a coconut and almond milk base. 

Other Ways to Relieve Bloating

While consuming green tea (in multiple ways) may help relieve bloating, there are other remedies you can try as well. Manaker recommends these tips to help manage bloat:

• Focus on fiber. Consuming high-fiber foods like fruits, vegetables, legumes and whole grains help us maintain healthy digestion, which can help prevent the buildup of gas that leads to bloating.
• Add in probiotics. Incorporating probiotics found in yogurt and fermented foods like kimchi and sauerkraut can also support gut health by helping to add diversity and variety to your healthy gut bacteria.
• Stay hydrated. Focusing on staying hydrated with plenty of water helps support healthy digestion and reduce bloating.
• Consider small, frequent meals. Try to chew food slowly and eat smaller, more frequent meals rather than large ones. This can help reduce the volume of food in your stomach and lower the risk of bloating.

The Bottom Line

A healthy diet and lifestyle are crucial to help prevent bloating from happening in the first place. However, despite our best efforts, bloating can still occur, leaving you with that uncomfortable feeling in your stomach. Thankfully, certain foods, drinks and habits can help. 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. Consider whipping up our Green Tea Smoothie, an EatingWell reader favorite, when you need a refreshing and nourishing sip.