In This ArticleView AllIn This ArticleBest Tea for BloatingBenefitsHealthy Eating TipsOther Tips
In This ArticleView All
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In This Article
Best Tea for Bloating
Benefits
Healthy Eating Tips
Other Tips
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That uncomfortable feeling of pressure in your belly from bloating is never fun. While you may do all the “right” things when it comes topreventing bloating from startingin 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 which 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.
Why Bloating Can Be Normal and Healthy, According to a Dietitian
The Best Tea for Bloating
Spoiler alert: the tea isgreen tea! Given the tremendous amount of research on thehealth benefits green teaprovides, it’s no surprise it’s also a powerhouse when it comes to relieving bloating. According toLauren Manaker, M.S., RDN, LD, a 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 theEuropean Journal of Pharmacologyexplored green tea’s 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 likeirritable bowel syndrome (IBS),constipation,diverticulitis,celiac diseaseand 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,inflammationis 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 for Bloating
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. In a 2023 study published inMolecules, researchers stressed the important role antioxidants play in gut health.
In a condition often referred to as “leaky gut,” researchers identified that increased intestinal permeability can cause harmful compounds to leak into the body and cause harm. Thankfully, they also noted that diet 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.
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.
However, limitations do exist, and more research is needed to help clarify these findings. 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 inBMJ 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 inNutrientsexplored 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 diet 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 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 authorWendy 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:
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:
5 Free Ways to Help Soothe Bloating from Eating Too Much
The Bottom Line
A healthy diet 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. 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 ourGreen Tea Smoothie, anEatingWellreader favorite, when you need a refreshing and nourishing sip.
The 8 Best Green Teas, According to a Food Writer
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Koo MW, Cho CH.Pharmacological effects of green tea on the gastrointestinal system.Eur J Pharmacol. 2004;500(1-3):177-185. doi:10.1016/j.ejphar.2004.07.023Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: a review.Molecules. 2023;28(2):619. Published 2023 Jan 7. doi:10.3390/molecules28020619National Institute of Health (NIH). National Cancer Institute.Bloating.Pérez-Burillo S, Navajas-Porras B, López-Maldonado A, Hinojosa-Nogueira D, Pastoriza S, Rufián-Henares JÁ.Green tea and its relation to human gut microbiome.Molecules. 2021;26(13):3907. doi:10.3390/molecules26133907Henning SM, Wang P, Abgaryan N, et al.Phenolic acid concentrations in plasma and urine from men consuming green or black tea and potential chemopreventive properties for colon cancer.Mol Nutr Food Res. 2013;57(3):483-493. doi:10.1002/mnfr.201200646Zhang X, Zhang R, Chen D, et al.Association of tea drinking and dysmenorrhoea among reproductive-age women in Shanghai, China (2013-2015): a cross-sectional study.BMJ Open. 2019;9(4):e026643. doi:10.1136/bmjopen-2018-026643Hazimeh D, Massoud G, Parish M, Singh B, Segars J, Islam MS.Green tea and benign gynecologic disorders: a new trick for an old beverage?Nutrients. 2023; 15(6):1439. https://doi.org/10.3390/nu15061439Hursel R, Westerterp-Plantenga MS.Consumption of milk-protein combined with green tea modulates diet-induced thermogenesis.Nutrients. 2011;3(8):725-733. doi:10.3390/nu3080725
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Koo MW, Cho CH.Pharmacological effects of green tea on the gastrointestinal system.Eur J Pharmacol. 2004;500(1-3):177-185. doi:10.1016/j.ejphar.2004.07.023Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: a review.Molecules. 2023;28(2):619. Published 2023 Jan 7. doi:10.3390/molecules28020619National Institute of Health (NIH). National Cancer Institute.Bloating.Pérez-Burillo S, Navajas-Porras B, López-Maldonado A, Hinojosa-Nogueira D, Pastoriza S, Rufián-Henares JÁ.Green tea and its relation to human gut microbiome.Molecules. 2021;26(13):3907. doi:10.3390/molecules26133907Henning SM, Wang P, Abgaryan N, et al.Phenolic acid concentrations in plasma and urine from men consuming green or black tea and potential chemopreventive properties for colon cancer.Mol Nutr Food Res. 2013;57(3):483-493. doi:10.1002/mnfr.201200646Zhang X, Zhang R, Chen D, et al.Association of tea drinking and dysmenorrhoea among reproductive-age women in Shanghai, China (2013-2015): a cross-sectional study.BMJ Open. 2019;9(4):e026643. doi:10.1136/bmjopen-2018-026643Hazimeh D, Massoud G, Parish M, Singh B, Segars J, Islam MS.Green tea and benign gynecologic disorders: a new trick for an old beverage?Nutrients. 2023; 15(6):1439. https://doi.org/10.3390/nu15061439Hursel R, Westerterp-Plantenga MS.Consumption of milk-protein combined with green tea modulates diet-induced thermogenesis.Nutrients. 2011;3(8):725-733. doi:10.3390/nu3080725
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Koo MW, Cho CH.Pharmacological effects of green tea on the gastrointestinal system.Eur J Pharmacol. 2004;500(1-3):177-185. doi:10.1016/j.ejphar.2004.07.023Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: a review.Molecules. 2023;28(2):619. Published 2023 Jan 7. doi:10.3390/molecules28020619National Institute of Health (NIH). National Cancer Institute.Bloating.Pérez-Burillo S, Navajas-Porras B, López-Maldonado A, Hinojosa-Nogueira D, Pastoriza S, Rufián-Henares JÁ.Green tea and its relation to human gut microbiome.Molecules. 2021;26(13):3907. doi:10.3390/molecules26133907Henning SM, Wang P, Abgaryan N, et al.Phenolic acid concentrations in plasma and urine from men consuming green or black tea and potential chemopreventive properties for colon cancer.Mol Nutr Food Res. 2013;57(3):483-493. doi:10.1002/mnfr.201200646Zhang X, Zhang R, Chen D, et al.Association of tea drinking and dysmenorrhoea among reproductive-age women in Shanghai, China (2013-2015): a cross-sectional study.BMJ Open. 2019;9(4):e026643. doi:10.1136/bmjopen-2018-026643Hazimeh D, Massoud G, Parish M, Singh B, Segars J, Islam MS.Green tea and benign gynecologic disorders: a new trick for an old beverage?Nutrients. 2023; 15(6):1439. https://doi.org/10.3390/nu15061439Hursel R, Westerterp-Plantenga MS.Consumption of milk-protein combined with green tea modulates diet-induced thermogenesis.Nutrients. 2011;3(8):725-733. doi:10.3390/nu3080725
Koo MW, Cho CH.Pharmacological effects of green tea on the gastrointestinal system.Eur J Pharmacol. 2004;500(1-3):177-185. doi:10.1016/j.ejphar.2004.07.023
Aleman RS, Moncada M, Aryana KJ.Leaky gut and the ingredients that help treat it: a review.Molecules. 2023;28(2):619. Published 2023 Jan 7. doi:10.3390/molecules28020619
National Institute of Health (NIH). National Cancer Institute.Bloating.
Pérez-Burillo S, Navajas-Porras B, López-Maldonado A, Hinojosa-Nogueira D, Pastoriza S, Rufián-Henares JÁ.Green tea and its relation to human gut microbiome.Molecules. 2021;26(13):3907. doi:10.3390/molecules26133907
Henning SM, Wang P, Abgaryan N, et al.Phenolic acid concentrations in plasma and urine from men consuming green or black tea and potential chemopreventive properties for colon cancer.Mol Nutr Food Res. 2013;57(3):483-493. doi:10.1002/mnfr.201200646
Zhang X, Zhang R, Chen D, et al.Association of tea drinking and dysmenorrhoea among reproductive-age women in Shanghai, China (2013-2015): a cross-sectional study.BMJ Open. 2019;9(4):e026643. doi:10.1136/bmjopen-2018-026643
Hazimeh D, Massoud G, Parish M, Singh B, Segars J, Islam MS.Green tea and benign gynecologic disorders: a new trick for an old beverage?Nutrients. 2023; 15(6):1439. https://doi.org/10.3390/nu15061439
Hursel R, Westerterp-Plantenga MS.Consumption of milk-protein combined with green tea modulates diet-induced thermogenesis.Nutrients. 2011;3(8):725-733. doi:10.3390/nu3080725
