Does every meal leave you bloated? Expert suggests 6 herbal teas to reduce bloating

Best herbal teas to boost digestion and reduce bloating

Priya Palan, Dietician at Zen Multispecialty Hospital, tells Health Shots: “Natural herbal teas like ginger, peppermint, fennel and ajwain can help improve digestion, reduce gas formation and relieve post-meal bloating.”

1. Ginger tea

Ginger is rich in bioactive compounds like gingerol, which may help stimulate gastric motility, supporting the smooth movement of food through the digestive tract and reducing gas and bloating. It can be consumed after meals or in the morning on an empty stomach. People experiencing indigestion, nausea, slow digestion, or mild stomach discomfort may benefit from it. However, those with severe acid reflux, bleeding disorders, or those taking blood-thinning medications should avoid it.

How to make it?

Ingredients:

• 1–2 inch piece of fresh Ginger
• 1½ cups water
• Optional: honey, lemon, or a pinch of black pepper

Steps:

1. Wash and peel the ginger.
2. Crush or grate it (this releases its juices).
3. Bring water to a boil.
4. Add the ginger and let it simmer for 7–10 minutes.
5. Strain into a cup.
6. Add honey or lemon for taste.

Few options from Amazon based on customer review and ratings:

2. Peppermint tea

Peppermint tea contains phenolic compounds that offer potential health benefits. It may help relax the digestive muscles, improve indigestion, reduce flatulence, and ease symptoms of irritable bowel syndrome (IBS). Drinking it after meals can be beneficial for people experiencing gas, irritable bowel symptoms, or post-meal heaviness. However, those with severe acid reflux or GERD should avoid it.

How to make it?

Ingredients:

• 8–10 fresh Peppermint leaves (or 1 tsp dried peppermint / 1 tea bag)
• 1½ cups water
• Optional: honey or lemon

Steps:

1. Wash the peppermint leaves and gently crush them.
2. Bring water to a boil.
3. Add the leaves and let it simmer for 5 minutes.
4. Turn off heat and let it steep for another 2–3 minutes.
5. Strain into a cup.
6. Add honey or lemon if you like.

Few options from Amazon based on customer review and ratings:

3. Fennel tea

Fennel seeds may help reduce gastrointestinal inflammation and support healthy digestion. Drinking fennel tea after heavy meals or dinner can help ease bloating and gas. People who frequently experience bloating, gas, or sluggish digestion may benefit from it. However, pregnant women and individuals with bleeding disorders should avoid consuming it.

Ingredients:

• 1 tsp Fennel seeds
• 1½ cups water
• Optional: honey or a pinch of cardamom

Steps:

1. Lightly crush the fennel seeds (this helps release their oils).
2. Bring water to a boil.
3. Add the crushed fennel seeds.
4. Let it simmer for 5–10 minutes.
5. Strain into a cup.
6. Add honey if you prefer a slightly sweet taste.

Few options from Amazon based on customer review and ratings:

4. Chamomile tea

Chamomile has mild anti-inflammatory properties and works as a natural digestive relaxant, which may help reduce flatulence and indigestion. It is also known for its calming effects and is often used as a mild sedative to ease nerves and anxiety. The best time to drink chamomile tea is in the evening. People who face stress-related digestive discomfort or mild stomach irritation may get ease from drinking it. However, pregnant women, children, individuals taking sedative medications, and those on blood thinners should avoid it.

Ingredients:

• 1 tsp dried Chamomile flowers (or 1 chamomile tea bag)
• 1½ cups water
• Optional: honey or lemon

Steps:

1. Bring water to a boil.
2. Add chamomile flowers (or a tea bag) to a cup.
3. Pour hot water over it.
4. Cover and let it steep for 5–7 minutes.
5. Strain (if using flowers).
6. Add honey or lemon if you like.

Few options from Amazon based on customer review and ratings:

5. Ajwain tea

Ajwain contains thymol, a compound that may help enhance digestion, reduce gas formation, and relieve stomach heaviness after meals. Drinking ajwain tea after heavy or oily meals may help ease bloating and digestive discomfort. People who frequently experience gas and bloating may benefit from it. However, pregnant women should avoid consuming it.

How to make it?

Ingredients:

• 1 tsp Ajwain
• 1½ cups water
• Optional: a pinch of black salt or a few drops of lemon juice

Steps:

1. Heat water in a pan and bring it to a boil.
2. Add the ajwain seeds.
3. Let it simmer for 5–7 minutes (this releases its digestive compounds).
4. Strain into a cup.
5. Add black salt or lemon if you want extra taste and benefits.

Few options from Amazon based on customer review and ratings:

6. Lemongrass tea

Lemongrass may support digestion and help reduce bloating. Drinking lemongrass tea in the afternoon is often considered beneficial. People experiencing digestive discomfort and bloating may find it helpful. However, those taking certain diuretic medications should avoid its intake.

How to make it?

Ingredients:

• 1–2 fresh stalks of lemongrass (or 1 tsp dried lemongrass)
• 1½ cups water
• Optional: honey or lemon for taste

Steps:

1. Wash the lemongrass and lightly crush the stalk (this helps release its oils).
2. Cut it into small pieces.
3. Bring water to a boil.
4. Add the lemongrass and let it simmer for 5–10 minutes.
5. Strain into a cup.
6. Add honey or a squeeze of lemon if you like

Few options from Amazon based on customer review and ratings: