Best Tea for Bloating and Gas: 8 Teas That Actually Help, Ranked by Evidence
The best teas for bloating are peppermint (relaxes the gut wall so trapped gas moves on), fennel (a carminative with trial evidence in IBS and infant colic) and ginger (speeds a slow stomach, which is where after-meal bloating usually starts). Chamomile, lemon balm, caraway and artichoke follow, each with smaller trials or a place in tested herbal combinations.
Which tea works depends on which bloating you have. Fullness and tightness within an hour of eating is usually a slow stomach, and ginger wins. A distended, gassy belly that builds through the day and eases after passing wind is fermentation and gut-wall sensitivity, where peppermint and fennel win. A puffy feeling with tight rings and swollen ankles is fluid, not gas, and no gut tea helps it much.
See a clinician rather than a teapot if bloating is new and persistent after 50, comes with weight loss, blood in the stool, vomiting, fever, severe pain, a visibly swollen abdomen that does not go down overnight, or pelvic pain and feeling full quickly (a pattern that warrants ovarian assessment in women). Persistent bloating with diarrhea or anemia should be tested for celiac disease before anything else.
Quick answer
- Peppermint tea — relaxes gut smooth muscle; the best-studied plant for IBS bloating and pain
- Fennel tea — carminative seed; trial evidence in IBS and infant colic
- Ginger tea — speeds gastric emptying; best for fullness right after meals
- Chamomile tea — mild antispasmodic; part of the tested Iberogast formula
- Caraway seed tea — paired with peppermint in dyspepsia trials; strong carminative
- Artichoke leaf tea — bitter; improved bloating in dyspepsia and IBS trials
The 8 best teas for bloating
Ranked by the strength of human evidence. Strong = multiple trials or a meta-analysis. Moderate = a few small trials. Preliminary = early, traditional or animal data.
Menthol blocks calcium channels in gut smooth muscle, which is why peppermint is the most-tested plant for bloating and cramping. A 2019 meta-analysis of 12 randomized trials found enteric-coated peppermint oil (180 to 225 mg, two to three times a day for 2 to 12 weeks) roughly doubled the odds of global IBS improvement versus placebo, with bloating among the symptoms that improved. Tea delivers a fraction of that menthol dose, so it is a comfort measure rather than a treatment, but a strong, covered steep gives enough to notice.
- Key evidence
- Alammar et al. 2019 meta-analysis, BMC Complement Altern Med; Ford et al. 2008 BMJ meta-analysis of peppermint oil in IBS.
- How to brew it
- 1 heaped tablespoon dried leaf (or 1 teabag) per 240 ml water at 95 C, covered, steep 7 to 10 minutes; drink after meals or when the belly tightens.
- Best for
- Gassy, crampy bloating that eases after passing wind
- Cautions
- Menthol relaxes the lower esophageal sphincter, so peppermint can worsen heartburn and GERD. Avoid peppermint oil in infants and small children; the tea is fine for most adults, including in pregnancy at normal amounts.
Fennel's anethole relaxes intestinal smooth muscle and reduces gas, which is why it is in gripe water and after-dinner seed mixes. A 2016 randomized trial of curcumin plus fennel essential oil in 121 people with IBS cut symptom scores and bloating significantly more than placebo over 30 days, and in a 2003 trial of 125 colicky infants a fennel seed oil emulsion eliminated colic in 65 percent versus 24 percent on placebo. Crushed-seed tea delivers meaningful anethole if you crush and cover.
- Key evidence
- Portincasa et al. 2016, J Gastrointestin Liver Dis: curcumin and fennel oil in IBS; Alexandrovich et al. 2003 infant colic RCT.
- How to brew it
- 1 to 2 teaspoons seeds, crushed just before brewing, per 240 ml water just off the boil, covered, steep 10 minutes; drink after meals.
- Best for
- Gas-type bloating after a heavy or beany meal
- Cautions
- Fennel has mild estrogenic activity in lab studies, so people with hormone-sensitive conditions and pregnant women should keep to occasional cups. It can cause reactions in people allergic to carrot, celery or mugwort, and large amounts may interact with ciprofloxacin absorption.
Bloating that arrives within an hour of eating is mostly a stomach that empties too slowly, and ginger is the plant with the best data for speeding it up. In a 2008 crossover study, 1,200 mg of ginger cut the time to half-empty the stomach from about 16 to 12 minutes in healthy adults, and a 2011 study found a similar acceleration in people with functional dyspepsia. Symptom improvement in that dyspepsia trial was not significant, so ginger is best used for the fullness, not for overall indigestion.
- Key evidence
- Wu et al. 2008, Eur J Gastroenterol Hepatol; Hu et al. 2011, World J Gastroenterol: ginger accelerated gastric emptying.
- How to brew it
- 4 to 6 thin slices fresh root (about 5 g) per 240 ml water, simmer 10 minutes or steep covered 15 minutes; drink 20 minutes before or right after a meal.
- Best for
- Fullness, pressure and tightness soon after eating
- Cautions
- Ginger has a mild antiplatelet effect; keep under 4 g a day with warfarin or other blood thinners and stop before surgery. It can trigger heartburn in large doses and may add to the effect of blood-sugar-lowering drugs.
Chamomile's flavonoids (apigenin, bisabolol) relax intestinal smooth muscle in tissue studies, and chamomile is one of the nine herbs in STW 5 (Iberogast), which reduced functional dyspepsia symptoms including bloating in a 2007 placebo-controlled trial of 315 patients over 8 weeks. Chamomile alone has not been trialed for bloating in adults, so it sits in the preliminary tier, but it is the gentlest choice here and the one to pick at night.
- Key evidence
- von Arnim et al. 2007, Am J Gastroenterol: STW 5 (chamomile-containing) vs placebo in functional dyspepsia.
- How to brew it
- 1 heaped tablespoon dried flowers (or 2 teabags) per 240 ml water at 90 to 95 C, covered, steep 5 to 10 minutes.
- Best for
- Evening bloating with a tense, crampy belly, or when stress is the driver
- Cautions
- Chamomile can cause allergic reactions in people sensitive to ragweed and daisies, has mild sedative effects that add to sleep medicines, and contains coumarins that may slightly increase bleeding with warfarin. Data in pregnancy are limited; an occasional cup is generally considered fine.
Caraway is the classic European carminative and the partner to peppermint in the best-studied herbal dyspepsia combination. In a 2000 randomized trial of 96 patients, a fixed peppermint-caraway oil capsule reduced pain and the 'sensation of pressure, heaviness and fullness' significantly more than placebo over 4 weeks, and a 2015 trial found even a warm caraway-oil poultice on the abdomen eased dyspepsia symptoms. The seed tea is milder than the oil, but it is strongly aromatic and easy to combine with fennel.
- Key evidence
- May, Köhler & Schneider 2000, Aliment Pharmacol Ther: peppermint-caraway oil vs placebo in functional dyspepsia.
- How to brew it
- 1 teaspoon crushed seeds per 240 ml water just off the boil, covered, steep 10 minutes; combine with 1 teaspoon fennel for a stronger after-dinner cup.
- Best for
- Heavy, pressured fullness after rich meals
- Cautions
- Generally safe at tea doses. It is in the carrot family, so cross-reactions with celery or carrot allergy are possible, and caraway may lower blood sugar slightly in animal studies, which is worth knowing if you take diabetes medication.
Artichoke leaf is a bitter that increases bile flow, which helps the fatty-meal bloating that bile is needed to clear. In a 6-week placebo-controlled trial of 247 people with functional dyspepsia, 320 mg of artichoke leaf extract twice daily improved overall symptoms and fullness significantly more than placebo, and a 2004 analysis found a 26 percent fall in IBS symptom scores over 2 months. The tea is less concentrated than the extract and very bitter, which is also part of how it works.
- Key evidence
- Holtmann et al. 2003, Aliment Pharmacol Ther: artichoke leaf extract vs placebo in functional dyspepsia.
- How to brew it
- 1 to 2 teaspoons dried leaf per 240 ml water just off the boil, steep 10 minutes, strain; drink 15 minutes before a rich meal.
- Best for
- Bloating after fatty or large meals
- Cautions
- Avoid with gallstones or bile duct obstruction, because stimulating bile flow can trigger colic. It is in the daisy family (ragweed cross-reactivity), and because it is a cholagogue it should be used with caution in people on cholesterol or blood-thinning medication.
Lemon balm is a mild antispasmodic and calming herb, which matters because the gut wall in bloating-prone people over-reacts to normal gas. It is in both STW 5 and the colic formula ColiMil, which reduced crying time in a 2005 trial of 93 breastfed infants by about 85 percent versus 48 percent on placebo. Lemon balm on its own has mostly animal and tissue evidence for the gut, so it is a supporting tea, best when stress or anxiety is driving the bloat.
- Key evidence
- Savino et al. 2005, Phytother Res: chamomile-fennel-lemon balm formula in infant colic.
- How to brew it
- 1 tablespoon dried leaf per 240 ml water at 90 C, covered, steep 5 to 7 minutes; pair with chamomile in the evening.
- Best for
- Stress-driven bloating and a nervous stomach
- Cautions
- Lemon balm may slightly lower thyroid-stimulating hormone activity in lab studies, so people on thyroid medication should keep to occasional cups. It adds to sedatives and alcohol, and data in pregnancy are limited.
Dandelion is here for one specific kind of bloating: the puffy, water-retention feeling around periods, not gut gas. In a 2009 pilot study, 17 volunteers taking dandelion leaf extract urinated more often over a single day, consistent with its traditional use as a diuretic, and the root adds inulin, a prebiotic fibre that can initially worsen gas before it helps. For a gassy belly, choose something else; for premenstrual puffiness, this is the tea with a plausible case.
- Key evidence
- Clare, Conroy & Spelman 2009, J Altern Complement Med: diuretic effect of dandelion leaf extract in 17 adults.
- How to brew it
- 1 to 2 teaspoons dried leaf per 240 ml water just off the boil, steep 10 minutes; one or two cups in the morning, not at night.
- Best for
- Fluid-type bloating before a period
- Cautions
- Diuretic and high in potassium: avoid combining with lithium, potassium-sparing diuretics or ACE inhibitors without advice, and skip with gallstones or bile duct problems. Ragweed-family allergy applies.
How to choose
- Full and tight within an hour of eating: ginger before meals, and eat smaller portions more slowly; this is a slow-stomach pattern.
- Gassy and distended by late afternoon, better after passing wind: peppermint or fennel after meals, and look at the foods (beans, onions, wheat, sugar alcohols, carbonated drinks).
- Bloating with heartburn or reflux: skip peppermint; use ginger, fennel or chamomile instead.
- Bloating that tracks your cycle or shows as puffiness, tight rings and swollen ankles: dandelion leaf, less salt, and recognise this is fluid, not gas.
- Bloating that is worse with stress or anxiety: chamomile or lemon balm in the evening, and slow nasal breathing before meals; a tense gut wall exaggerates normal gas.
- Bloating alongside constipation: treat the constipation first (see the constipation guide); a backed-up colon ferments more and will not respond to any carminative tea.
What to skip
'Debloat' and 'flat tummy' teas
Most contain senna or another stimulant laxative plus a diuretic. A flatter stomach the next morning is lost stool and water, and daily use causes cramping, potassium loss and dependence; they do nothing for the gas or sensitivity that caused the bloat.
Green tea for bloating
Green tea has no trial evidence for bloating. Its caffeine and catechins are fine, but carbonated or sweetened bottled green teas add gas and sugar alcohols, which make bloating worse.
Apple cider vinegar 'tea'
There is no evidence that diluted vinegar reduces bloating, and a 2020 study of ACV in people with gastroparesis found it slowed gastric emptying further. It also erodes tooth enamel with daily use.
Activated charcoal drinks
Charcoal binds whatever is in the gut, including medications and nutrients, and trials of charcoal for intestinal gas are small and inconsistent. It is not a tea, and it should not be combined with any daily medicine.
Safety and when to see a clinician
- Peppermint can worsen heartburn and GERD because menthol relaxes the valve between stomach and esophagus; people with reflux should choose ginger, fennel or chamomile.
- Ginger, chamomile and artichoke each have mild effects on clotting or bleeding risk; with warfarin or other blood thinners, keep to one or two cups a day and tell your clinician.
- Fennel, anise and lemon balm have hormone-related effects in lab studies (estrogenic activity, mild thyroid effects); keep to occasional cups if you have a hormone-sensitive condition or take thyroid medication.
- Pregnancy: ginger (up to about 1 g dried a day) and peppermint are considered safe in normal amounts; keep fennel, chamomile and lemon balm occasional, and avoid any laxative or 'detox' blend.
- Daisy-family teas (chamomile, dandelion, artichoke) can trigger reactions in people with ragweed allergy.
- See a clinician if bloating is new and persistent after 50, lasts more than 3 weeks, or comes with weight loss, blood in the stool, vomiting, fever, severe pain, a visibly swollen abdomen that stays overnight, pelvic pain or feeling full quickly, or diarrhea and anemia (test for celiac disease).
What matters as much as the tea
- Find the food: a 2 to 4 week low-FODMAP trial under guidance relieves bloating in about 50 to 75 percent of people with IBS, and the usual single culprits are onions, garlic, beans, wheat, milk and sugar alcohols (sorbitol, xylitol).
- Eat slower and smaller: swallowed air and large portions are the two most common causes of after-meal bloating; put the fork down between bites and stop at 80 percent full.
- Move after meals: a 10 to 15 minute walk after eating speeds gastric emptying and helps gas move through; lying down does the opposite.
- Fix constipation first: stool backed up in the colon is the most common and most ignored cause of a bloated belly.
- Diaphragmatic breathing: 5 minutes of slow belly breathing twice a day retrains the abdominal-wall reflex that makes some people visibly distend; it is a first-line therapy in gastroenterology guidelines for functional distension.
Frequently asked questions
What tea is best for bloating?
Peppermint for gas-type bloating with cramps, ginger for fullness right after meals, and fennel if you want something safe for most people that tastes good. Peppermint has the most trial evidence, but mostly as enteric-coated oil capsules; the tea is a gentler version of the same mechanism.
How fast does peppermint tea work for bloating?
Usually within 20 to 40 minutes, because menthol relaxes the gut wall quickly and the warmth helps gas move. The effect lasts an hour or two. If you get heartburn after peppermint, that is the same muscle-relaxing effect at the top of the stomach, and you should switch to fennel or ginger.
Does ginger tea help with bloating?
Yes, for the fullness and pressure that follow a meal. Trials show ginger speeds gastric emptying by about 25 percent in healthy people and in those with functional dyspepsia. It does less for lower-belly gas, where fennel and peppermint are better choices.
Can I drink bloating tea every day?
Peppermint, fennel, ginger and chamomile are safe as daily teas for most adults. The ones to limit are laxative blends (senna, cascara) and strong diuretics like dandelion, which should be occasional, and fennel or lemon balm if you have a hormone-sensitive condition.
Why am I bloated every day?
The most common causes are constipation, swallowed air, large or fast meals, fermentable foods (FODMAPs), and a sensitive gut wall as in IBS. Less common but important are celiac disease, lactose intolerance, small intestinal bacterial overgrowth and, in women, ovarian problems. Daily bloating for more than 3 weeks deserves a clinician's look, especially with any of the warning signs above.
Is chamomile or peppermint better for bloating?
Peppermint has more evidence and acts faster on gas and cramps. Chamomile is gentler, safe with reflux, mildly calming, and better at night or when stress drives the bloating. Many people do best with peppermint after meals and chamomile before bed.
Does tea make bloating worse?
Plain hot tea rarely does. Fizzy bottled teas, sweetened teas with sugar alcohols, and very milky teas in someone lactose-intolerant can. Large amounts of any liquid with a meal can add to fullness, so sip rather than gulp.
References
- Alammar N, Wang L, Saberi B, et al.. The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complementary and Alternative Medicine (2019)View source
- Ford AC, Talley NJ, Spiegel BM, et al.. Effect of fibre, antispasmodics, and peppermint oil in the treatment of irritable bowel syndrome: systematic review and meta-analysis. BMJ (2008)View source
- Portincasa P, Bonfrate L, Scribano ML, et al.. Curcumin and fennel essential oil improve symptoms and quality of life in patients with irritable bowel syndrome. Journal of Gastrointestinal and Liver Diseases (2016)
- Alexandrovich I, Rakovitskaya O, Kolmo E, et al.. The effect of fennel (Foeniculum vulgare) seed oil emulsion in infantile colic: a randomized, placebo-controlled study. Alternative Therapies in Health and Medicine (2003)
- Wu KL, Rayner CK, Chuah SK, et al.. Effects of ginger on gastric emptying and motility in healthy humans. European Journal of Gastroenterology and Hepatology (2008)
- Hu ML, Rayner CK, Wu KL, et al.. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World Journal of Gastroenterology (2011)
- von Arnim U, Peitz U, Vinson B, et al.. STW 5, a phytopharmacon for patients with functional dyspepsia: results of a multicenter, placebo-controlled double-blind study. American Journal of Gastroenterology (2007)
- May B, Köhler S, Schneider B. Efficacy and tolerability of a fixed combination of peppermint oil and caraway oil in patients suffering from functional dyspepsia. Alimentary Pharmacology and Therapeutics (2000)
- Holtmann G, Adam B, Haag S, et al.. Efficacy of artichoke leaf extract in the treatment of patients with functional dyspepsia: a six-week placebo-controlled, double-blind, multicentre trial. Alimentary Pharmacology and Therapeutics (2003)
- Savino F, Cresi F, Castagno E, et al.. A randomized double-blind placebo-controlled trial of a standardized extract of Matricariae recutita, Foeniculum vulgare and Melissa officinalis (ColiMil) in the treatment of breastfed colic infants. Phytotherapy Research (2005)
- Lacy BE, Cangemi D, Vazquez-Roque M. Management of Chronic Abdominal Distension and Bloating. Clinical Gastroenterology and Hepatology (2021)
- Peppermint Oil. National Center for Complementary and Integrative Health (2020)View source
More tea guides
Beyond tea
Related conditions
Not sure which one fits you?
Ask AskMN. It knows these studies, checks interactions with the medications you tell it about, and it is free and unlimited, no account needed.
Ask about tea for bloatingThis guide is educational and is not medical advice. Herbal teas can interact with prescription medicines. Talk with a clinician or pharmacist before relying on any of them, especially if you are pregnant, breastfeeding, have a chronic condition, or take medication.