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Best Herbal Teas For Relieving Bloating

There are times of our lives when we can all suffer from bloating, in essence it is caused by food fermenting in our guts. However stress, hormonal imbalances, overeating, constipation, too much sugar in our diets can all be causes of this issue of excess gas. I’m just mentally ticking them off as I write!

As a general rule the best herbal teas to reduce bloating include; angelica root, caraway seed, chamomile, dandelion root, fennel tea, ginger tea, green teas, hibiscus, lemon, peppermint, and wormwood. The cause of bloating can be helpful to know to get the right herbal tea to treat yourself.

There can be a real issue with the causes of bloating being so interlinked, thinking about when I am stressed and over eat and then the types of food I am actually eating! High stress, high sugar, high intake make for a fermenting gut and therefore a herbal tea before bedtime can actually make a difference to our comfort levels overnight, meaning a better sleep too!

best herbal teas for bloating

Best Herbal Teas For Relieving Bloating

Angelica Root Tea

Taste

Angelica root is taken from the angelica archangelica plant and is bitter. Almost too bitter to drink of it’s own and it will do well mixed with hibiscus and chamomile to lend it a softer flavor. Infuse for around 5 minutes with the other botanicals

Benefits

Used as early as 200AD in traditional Chinese medicine to alleviate menstrual pain and moisten the intestines, angelica root is now used to relieve symptoms of constipation in the elderly. It is woefully under researched, like so many traditional medicines. Moreover it is anecdotal evidence that still pushes us to use these treatments. Angelica root may help with your bloating if it is caused by constipation.

It is likely unsafe for pregnant and breastfeeding mothers as it is thought to encourage uterine contractions.

Where To Buy

We grow and harvest our own root, but it is easy enough to buy ready processed root. This is best used as a decoction than an infusion and as such can be taken cold or hot.

Caraway Seed Tea

Taste

Caraway seed has a mild anise flavor not too dissimilar to licorice and and earthy warmth to it as well. A very humble tea with depth of flavor, but you can still add it to fennel or dandelion to develop the taste further.

Benefits

A study published in 2017 investigated patients suffering with functional dyspepsia and the alleviation of symptoms when given both peppermint oil and caraway oil preparation. The findings showed a real benefits to patients as it reduced associated pains and symptoms. This was a small study and further investigation will no doubt take place, however coupled with anecdotal evidence this gives us encouragement to drink more caraway tea!

Where To Buy

You can buy caraway seeds, here or you can buy ready made tea bags. If you use the seeds they have the ability to really release flavor when crushed with a mortar and pestle.

Chamomile Tea To Relax

Taste

Chamomile has an apple like flavor that has hay like overtones, one of your more gentle herbal tea flavors. I don’t think it is possible to have a chamomile tea that is too strong. But it is perfect to soften those teas that you may otherwise put sugar in with, thereby ruining the bloat fighting qualities.

It is estimated that around 1 million cups of chamomile tea are drunk every day!

Benefits

Of the many benefits of chamomile the most common one we think of is the calming qualities. These can be helpful when combatting bloating, however there are also studies into the effects on gastro-intestinal conditions and it comes out on top for helping to gently relieve gas.

Chamomile is especially helpful in dispelling gas, soothing the stomach, and relaxing the muscles that move food through the intestines. 

Chamomile: A herbal medicine of the past with bright future

This makes chamomile tea a perfect tea for drinking through the day and it will aid your digestion whilst helping with bloating after eating.

Where To Buy

You can learn how to grow and harvest your own chamomile and it is relatively easy. Plus the bees will thank you, have a look here for more details.

Dandelion Root Tea

Taste

Roasted dandelion root tea is actually a good replacement for coffee for those trying to avoid caffeine. It has a bitter and earthy flavor not too dissimilar to coffee at least. Not to be confused with the sweet taste of dandelion flower tea or dandelion leaf tea which is astringent, herbaceous and earthy.

Benefits

Dandelion root contains polysaccharides which better enable your liver to produce bile. This proper functioning reduces the stress on your liver and allows for a less bloated sensation. Pregnant women are advised against taking dandelion root.

Where To Buy

You can pick up roasted dandelion root from herbal shops or you can harvest your own. Boil your roasted root with any other botanicals for around 10-15 minutes, strain and drink while still warm!

Fennel Tea For Bloating

Taste

The taste of fennel tea is bright and fresh anise or licorice with an herbaceous overtone. A great cup of tea for mornings and it will set a spring in your step!

Benefits

Fennel seed is a real cure all and of benefit to many in their diet. Used for centuries and sadly lacking in a large body of research. Fennel can help to relax your gastrointestinal tract and therefore help to relieve bloating and dispel gas.

Where To Buy

It is possible to grow fennel and even adding a few leaves to an infusion in Summer is most welcome. The seeds can be harvested in late Fall. For more on growing your own have a look here.

Ginger Tea As An Anti-Inflammatory To Reduce Bloating

Taste

Ginger is zingy and punchy giving off a heat that comes from a spiciness and astringency. It is hard to have a gentle taste of ginger, it is a real wake up tea and great for first thing in the morning or after a particularly long meeting!

Benefits

Ginger is packed with bioactive compounds and antioxidants known to relieve belching, bloating and constipation. Ginger tea is one of those herbal teas that will be great to drink through the day or mixed with other botanicals before bedtime. Highly recommended is lemon as the combination is so good at fighting off many other common ailments.

Where To Buy

Ginger tea is one of the easiest teas to grow yourself and make from fresh ginger roots bought in the supermarket. If you find the tea a little too strong, mix it with other herbal teas or try eating ginger as stem ginger to relive bloating after meals.

Matcha Green Tea

Taste

Matcha offers an herbaceous bitter taste with smooth sweetness towards the back. The flavor profile of matcha can be ruined by over stewing. It is astringent with a nuttiness to it. If you have bloating after meals this can also work as a palate cleanser.

Benefits

With many alternative remedies the research is scant and mainly in the early stages. Matcha is thought to increase brain function and therefore reduce stress and anxiety levels. It is also linked to liver and kidney function. This will help to regulate your digestive system as a whole.

Where To Buy

Ideally you want to buy a better quality matcha tea as you can taste the difference with inferior qualities. If you have never drunk matcha before start gently with around 1/2 teaspoon to a cup of boiled water. This is quite strong enough to begin with.

Hibiscus Tea

Taste

Hibiscus tea is sharp and floral with a bitter sourness that tastes a bit like cranberries but without that almost drying sensation. It can be drunk hot or cold and makes a great addition to your water bottle for the day. Even better if mixed with chamomile and lemon.

Benefits

Hibiscus is known to help improve liver function and can even be used as part of a weight loss plan.

Where To Buy

Hibiscus tea can be bought through your local health food store or online. You will find it easy to make a cup of tea with tea bags or dried flowers. Simply steep in freshly boiled water for 5-10 minutes and drink with chamomile or fennel added to give a lighter note.

Lemon Tea

Taste

Lemon tea offers a clean citrus with a fresh floral taste. Zingy and bright, ready for the start of the day. I would recommend adding lemon to other herbs for a really interesting herbal tea flavor profile. Classic taste combination with ginger of course!

Benefits

It is thought that the acid from lemons can aid digestion as it helps our own stomach acid to dissolve foods. This in turn will help to reduce the amount of food that is available to ferment in our guts, reducing bloating and gas from being made.

Where To Buy

You can add lemon slices or lemon juice freshly squeezed to herbal teas. Or buy a premade tea bag.

Peppermint Tea To Alleviate Bloating

Taste

Minty and fresh with a pungent aroma, peppermint is unmistakable. Very much a tea for before bedtime but also one that you can sip through the day.

Benefits

Several studies show the link between peppermint oil and the relief of symptoms for dyspepsia. This is helpful when we look at bloating and the way our bodies then create more stress due to bloating. This cycle can be broken with peppermint tea.

Where To Buy

Peppermint is a great tea to grow yourself and we have a full guide to doing just that here. You can then steep the leaves in boiled water for 10-15 minutes. Alternatively you can pick up herbal tea bags from mainstream supermarkets.

Wormwood Tea For Bloating

Taste

Wormwood is a strong taste that is not for the uninitiated. Bitter and long lasting the flavor is pungent and astringent. Best drunk with other herbal ingredients and will go well with ginger or peppermint in an herbal infusion.

Benefits

Wormwood has a very side range of health benefits from helping with Crohn’s disease to depression. There is still little in way of research into the antibacterial, antioxidant and antimicrobial effects of wormwood, however early research seems promising.

Already used in alcoholic drinks like Absinthe and vermouth wormwood has more of a recreational reputation rather than medicinal.

Where To Buy

My advice is to go slowly with wormwood. Try a teabag before bedtime and only steep it for 5 minutes maximum. If you find the flavor palatable try for longer in the future.

What Next & Further Reading

It is well worth seeking advice from a qualified medical professional when it comes to your health. Make sure to check if you have any other health conditions before starting to take herbal medicines.

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