8 Herbal Teas to Help Reduce Bloating

Several herbal infusions have demonstrated potential to aid digestion, promote regularity, and protect against some factors that contribute to abdominal bloating.

If your belly occasionally feels distended and uncomfortable, you’re in good company. Bloating affects about 14% of people in the United States.

A variety of triggers can cause bloating, such as food intolerances, excess gas accumulation, disrupted gut bacteria, ulcers, constipation, and parasitic infections.

Historically, people have turned to natural approaches, including herbal teas, to ease bloating. Early research indicates that several herbal teas might soothe this unpleasant symptom.

Below are 8 herbal teas that may help ease bloating.

Peppermint

Peppermint (Mentha piperita) has long been used in traditional medicine to soothe digestive complaints.

Research shows peppermint relaxes the gastrointestinal tract, which can ease intestinal spasms and the bloating and discomfort that come with them.

Peppermint oil also has antimicrobial effects. If bloating is driven by a gut pathogen or bacterial overgrowth, peppermint oil might be helpful, although most evidence comes from lab and animal work.

Peppermint oil capsules may reduce abdominal pain, bloating, and other digestive symptoms.

Lemon balm

Lemon balm (Melissa officinalis) tea carries a lemony aroma and flavor with minty undertones.

Traditionally, lemon balm has been used to ease mild digestive troubles, including bloating and gas.

It is also a component of Iberogast, a digestive formulation composed of multiple herbal extracts that may lessen abdominal pain and other digestive complaints.

Some animal studies indicate that lemon balm could reduce intestinal spasms and support bowel regularity.

However, more studies are required, as lemon balm tea alone hasn’t been widely tested in humans for digestive benefits.

Wormwood

Wormwood (Artemisia absinthium) is a green, leafy herb that produces a distinctly bitter tea.

Because of its bitterness, wormwood is often included in digestive bitters — supplements that may aid digestion.

This herb may stimulate the secretion of digestive juices, which can improve digestion and potentially reduce bloating.

Laboratory and animal studies also suggest wormwood may have antiparasitic activity, which could be relevant when parasites contribute to bloating.

That said, wormwood tea itself hasn’t been evaluated specifically for reducing bloating, and further research is needed.

Wormwood should be avoided during pregnancy, as some older animal data indicate that high doses might be harmful.

Ginger

Ginger tea has been used for digestive issues for centuries.

Studies suggest that taking ginger in capsule form, divided across the day, can ease nausea.

Supplements combining ginger and artichoke have been found to enhance gastric emptying and reduce digestive discomfort.

A recent trial reported that ginger supplements significantly improved dyspepsia symptoms like persistent fullness after meals, abdominal pain or burning, and heartburn.

Still, more work is needed to determine how effective ginger tea alone is for bloating.

Fennel

Fennel (Foeniculum vulgare) seeds brew into a tea with a taste reminiscent of licorice.

Fennel has a long history of use for digestive complaints, including abdominal pain, bloating, gas, and constipation.

In an older animal study, fennel extract helped protect against ulcers, which could in turn lower the risk of bloating.

A recent study found fennel to be as effective as dimethicone in reducing gas after a cesarean delivery.

However, human trials of fennel tea by itself are still needed to verify its digestive effects.

Gentian root

Gentian tea comes from the roots of Gentiana lutea, offering a briefly sweet taste followed by a pronounced bitterness.

Traditionally, gentian root is used in remedies and herbal teas to address bloating, gas, and other digestive disturbances.

Gentian contains bitter compounds that stimulate digestive secretions and bile production to assist in food breakdown, which may relieve bloating.

Nevertheless, gentian tea hasn’t been clinically tested in humans, and it’s not recommended for people with ulcers because it can raise stomach acidity. More contemporary, high-quality research is warranted.

Chamomile

Chamomile (Matricaria chamomilla) is a daisy-family herb with small white blooms.

Some older lab and animal studies indicate chamomile may help prevent Helicobacter pylori infection, a cause of ulcers that is linked to bloating.

Chamomile is also one of the botanicals in Iberogast, which has been shown to reduce abdominal pain and ulcers.

Still, human research on chamomile tea’s digestive benefits is limited.

Angelica root

Angelica root tea is prepared from the roots of Angelica archangelica, a plant in the celery family. The root has a bitter profile but pairs nicely when steeped with lemon balm tea.

Angelica extract is included in Iberogast and other digestive herbal formulations.

Older test-tube and animal research indicates angelica may have actions that relieve constipation, a common contributor to bloating.

Overall, more human-focused studies on angelica root are necessary.

Some sources advise against using angelica root during pregnancy because safety data are limited. If you are pregnant or breastfeeding, consult a healthcare provider before trying it.

The bottom line

Traditional medicine and preliminary research suggest a number of herbal teas may help reduce abdominal bloating and ease digestive discomfort.

For instance, peppermint, lemon balm, and wormwood are included in digestive products that have shown early promise against bloating. Still, individual teas require more human studies to confirm their effects.

That said, sipping herbal tea is an easy, natural option you can try for bloating and other digestive concerns. You might also find benefits from simple, soothing combinations like honey and lemon for face paired with mild herbs such as lemon balm to enhance flavor and comfort.