Certain foods and drinks can increase the risk of digestive issues and bloating (hello, beans and soda). Yet others have the opposite effect, serving as de-puffers of sorts. Understanding which is which is helpful.
"Bloating is one way our bodies and digestive systems communicate that something is wrong," says Dr. Indhira Ghyssaert, GP , a nutritionist and integrative medicine expert. "If we understand this, we can take the necessary steps to find the root cause of the issue or make dietary changes to support the metabolic system."
Green tea is having a moment, with people calling it "nature's Ozempic"—although we'll save that story for another time. However, there's long been chatter that green tea is a "debloat drink." So, what's the deal? Is green tea good for bloating?
Dr. Ghyssaert says there are no magic foods or drinks that reduce bloating, especially if you have an underlying condition. However, some might help. So, does green tea help with bloating? Nutrition experts spilled the tea on that and also shared what to drink and eat to get rid of bloating.
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Does Green Tea Help With Bloating?
TL;DR: It can. "Green tea is made up of a plethora of amino acids, polyphenols, carbohydrates and fibers," says Sarah Logan, MS, RD, CPT , a registered dietitian at Fay Nutrition .
Logan says that the composition can help rebalance bacteria in the gut, making it a "debloat drink."
"The antioxidants help reduce inflammation in the gut, while the polyphenols help to act as a prebiotic or 'food ' for your gut bacteria," Logan says. "In addition, the catechins are able to help the gut microbiota create a better gut environment to help manage bloating in the future."
Back up. Why would you want bacteria in your gut in the first place, you ask?
"In our gut, there are good bacteria living there and bad bacteria, making up our entire gut microbiota," Logan says. "Think of it as a community, and our intestines are the big neighborhood they live in. Green tea helps to multiply the good bacteria that help us fight off disease, but also reduces the population of the bad bacteria at the same time."
As a result, green tea not only helps reduce bloating, but Logan says the sipper also has sweet benefits like lowering the risk of chronic diseases.
An older research review from 2010 suggests green tea can have a diuretic effect, helping the body nix excess water and sodium and de-puff. A 2022 randomized control trial found that a Mediterranean diet with green tea supplementation might improve the gut microbiome and cardiometabolic risk factors.
Importantly, green tea was a part of a diet known for being super healthy (Mediterranean). So, remember, it's not a miracle drug.
"Although green tea can be a great remedy for your discomfort, reasons for bloating can be complex," Logan says. "Resolving a problem as complex as bloating depends on the root cause of why your bloating exists and may be only one piece of the puzzle to help alleviate the pain and prevent it from coming back."
Related: Why Do Beans Make You Fart? RDs Share the Truth
How Much Green Tea To Drink To Debloat
The answer to this can vary depending on the person and the tea. However, Logan says three to five cups of green tea is generally the most effective dose to experience de-bloating benefits.
"This is providing approximately 180 mg of desirable catechins that provide the antioxidant effect of green tea and 80 mg of theanine, which provides the relaxation effect of green tea," Logan says.
Remember, green tea often contains caffeine, so you'll want to consider that when deciding how much to consume daily. "The FDA recommends limiting caffeine consumption to 400 mg daily for adults," says Kiran Campbell, RDN , of Dietitian Insights. "One 250 ml cup of green tea contains approximately 30 to 40 mg of caffeine."
Not a numbers person? Campbell did the math for you. "Based on this information, it is safe to drink up to 10 cups of green tea daily, so long as you do not have any medical reason to restrict caffeine further," Campbell says.
That's a lot of green tea. Want a bit more variety in your debloating toolkit? Nutrition pros offered more advice on what to drink to get rid of bloating (and some foods, too).
Related: Celebs Are Still Obsessed With Turmeric—but What Are the Benefits of This Superfood, Exactly?
What To Drink and Eat To Get Rid of Bloating
1. Ginger
Ginger is a solid choice for digestive issues, says Tami Best, MS, RDN, IFNCP , a functional and integrative registered dietitian with Top Nutrition Coaching. Best points to a study suggesting that ginger might boost gut health.
"Ginger is versatile and can be used in a wide variety of ways," Best says. "For ease of use and convenience, consider [using] ginger cubes widely available in the freezer section of most grocery stores. These cubes can be added to smoothies, soups, teas and rice dishes."
Pro tip: "Ginger is best consumed in the morning on an empty stomach or at times of discomfort," Dr. Ghyssaert says.
2. Kiwi
Kiwi fruit might help you poop and reduce gassiness, per a small 2020 study of 11 healthy people.
"Kiwi fruit is shown to increase gastrointestinal transit time and contains both soluble and insoluble fiber that may improve gas-related abdominal issues," Campbell says. "It is also a great natural remedy to relieve constipation."
3. Fennel and fennel tea
Fennel is a plant in the carrot family, and Campbell says it and fennel tea can promote digestion and reduce bloat. She points to a 2018 study of 211 people with irritable bowel syndrome (IBS) that suggested that fennel oil mixed with turmeric extract improved their quality of life and symptoms.
4. Fermented foods
Campbell says fermented foods like kefir, kimchi and kombucha may improve intestinal microbiota, reducing bloating and GI symptoms.
"The mechanisms of action that these fermented foods have on our gut are not clearly understood though may be related to the presence of polyphenols and short chain fatty acids that these foods provide," Campbell says.
5. Turmeric
Dr. Ghyssaert hails turmeric as a "powerful anti-inflammatory" ingredient.
"Turmeric’s active compound, curcumin, gives it that debloat ability," she says. "It can be used as a spice and in teas."
A small 2022 study of 51 people who took 600 mg of curcumin daily noticed improvements in bloating and stomach pains within four and 12 weeks.
6. Oatmeal
Start your day with a bowl of oats, and you may feel less bogged down by bloating.
"Soluble fiber helps create a gel and provides weight to stool to promote regular bowel movements and prevent constipation," Best says, pointing to a 2015 review of people with IBS with these findings.
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Sources:
- Dr Indhira Ghyssaert, GP , a nutritionist and integrative medicine expert
- Sarah Logan, MS, RD, CPT , a registered dietitian at Fay
- Beneficial effects of green tea: A literature review. Chinese Medicine .
- The effects of the Green-Mediterranean diet on cardiometabolic health are linked to gut microbiome modifications: a randomized controlled trial. Genome Medicine .
- Spilling the Beans: How Much Caffeine is Too Much? FDA .
- Kiran Campbell, RDN , of Dietitian Insights
Tami Best, MS, RDN, IFNCP , a functional and integrative registered dietitian with Top Nutrition Coaching
Assessing the Effects of Ginger Extract on Polyphenol Profiles and the Subsequent Impact on the Fecal Microbiota by Simulating Digestion and Fermentation In Vitro. Nutrients .
The effect of green kiwifruit on gas transit and tolerance in healthy humans. Neurogastroenterology & Motility .
Efficacy of bio-optimized extracts of turmeric and essential fennel oil on the quality of life in patients with irritable bowel syndrome. Annals of Gastroenterology .
The effect of curcumin on symptoms and quality of life in patients with irritable bowel syndrome. Sciendo .
The role of fiber supplementation in the treatment of irritable bowel syndrome: a systematic review and meta-analysis. European Journal of Gastroenterology & Hepatology .
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