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Evidence Based8 Herbal Teas to Help Reduce Bloating

Medically reviewed by Amy Richter, MS, RD — Written by Marsha McCulloch, MS, RD and Rachael Ajmera, MS, RD — Updated on June 9, 2025

Peppermint
Lemon balm
Wormwood
Ginger
Fennel
Gentian root
Chamomile
Angelica
Bottom line

Several herbal teas have been shown to support digestion, increase regularity, and protect against certain conditions contributing to bloating.

If your abdomen sometimes feels swollen and uncomfortable, you’re not alone. Bloating affects around 14% of people in the United States.

Many factors may trigger bloating, including food intolerances, a buildup of gas in your gut, imbalanced intestinal bacteria, ulcers, constipation, and parasitic infections.

Traditionally, people have used natural remedies, including herbal teas, to relieve bloating. Preliminary studies suggest that several herbal teas may help soothe this uncomfortable condition.

Here are 8 herbal teas to help reduce bloating.

Peppermint

In traditional medicine, peppermint (Mentha piperita) is widely recognized for helping soothe digestive issues.

Studies show that peppermint relaxes the gut, which may relieve intestinal spasms and the bloating and pain accompanying them.

Peppermint oil is also known for its antimicrobial properties. If a gut pathogen or bacterial overgrowth causes your bloating, peppermint oil may help, though most of the available research is limited to test tubes and animals.

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

Lemon balm

Lemon balm (Melissa officinalis) tea has a lemony scent and flavor, along with hints of mint.

Traditionally, lemon balm has been used to relieve mild digestive issues, including bloating and gas.

Additionally, it’s a key ingredient in Iberogast, a digestive supplement that contains various herbal extracts and may decrease abdominal pain and other digestive symptoms.

Some animal studies also suggest that lemon balm could ease intestinal spasms and support regularity.

However, more research is needed, as lemon balm or its tea hasn’t been tested alone for its effects on human digestive issues.

Wormwood

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

Due to its bitterness, wormwood is sometimes used in digestive bitters, which are supplements that may help support digestion.

This herb may also promote the release of digestive juices, which can help optimize digestion and decrease bloating.

Animal and test-tube studies report that wormwood may also kill parasites, which can be a culprit in bloating.

However, wormwood tea itself hasn’t been tested for anti-bloating effects. More research is necessary.

Additionally, wormwood should not be used during pregnancy, as some older animal studies suggest that high doses could be harmful.

Ginger

Ginger tea has been used for stomach-related ailments since ancient times.

Studies suggest that taking ginger capsules daily in divided doses may relieve nausea.

Additionally, supplements containing ginger and artichoke have been shown to promote the movement of food through the intestinal tract and decrease digestive discomfort.

A more recent study found that ginger supplements significantly reduced dyspepsia symptoms, including excessive feelings of fullness after eating, stomach pain or burning, and heartburn.

Still, more research is needed on the effectiveness of ginger tea for bloating when used on its own.

Fennel

The seeds of fennel (Foeniculum vulgare) are used to make tea and taste similar to licorice.

Fennel has traditionally been used for digestive disorders, including abdominal pain, bloating, gas, and constipation.

In an older animal study, treatment with fennel extract helped protect against ulcers, which could reduce the risk of bloating.

A recent study showed fennel was as effective as dimethicone in reducing flatulence following a c-section.

Still, human studies of fennel tea alone are needed to confirm its digestive benefits.

Gentian root

Gentian tea is made from the roots of the Gentiana lutea plant and may initially taste sweet, but a bitter taste follows.

Traditionally, gentian root has been used in medicinal products and herbal teas to aid bloating, gas, and other digestive issues.

Additionally, gentian contains bitter plant compounds that stimulate the release of digestive juices and bile to help break down food, which may relieve bloating.

Still, the tea hasn’t been tested in humans — and it’s not advised if you have an ulcer, as it can increase stomach acidity. Thus, more high quality, recent research is needed.

Chamomile

Chamomile (Matricaria chamomilla) is a member of the daisy family with small, white flowers.

Some older animal and test-tube studies suggest that chamomile may prevent Helicobacter pylori infections, which cause stomach ulcers and are associated with bloating.

Chamomile is also one of the herbs in the supplement Iberogast, which has been shown to help decrease abdominal pain and ulcers.

Still, human studies of chamomile tea are needed to confirm its digestive benefits.

Angelica root

This tea is made from the roots of the Angelica archangelica plant, a member of the celery family. The herb has a bitter flavor but tastes better when steeped with lemon balm tea.

Angelica root extract is used in Iberogast and other herbal digestive products.

Additionally, older animal and test-tube research notes that angelica root has properties that may help relieve constipation, which is a culprit in bloating.

Overall, more human research on this root is needed.

Some sources claim that angelica root shouldn’t be used during pregnancy, as there isn’t enough information on its safety. Therefore, it’s best to talk with a doctor before trying it if you’re pregnant or breastfeeding.

The bottom line

Traditional medicine suggests several herbal teas may reduce abdominal bloating and relieve digestive upset.

For example, peppermint, lemon balm, and wormwood are used in digestive products that have shown preliminary benefits against bloating. Still, human studies are needed on individual teas themselves.

That said, herbal tea is a simple, natural remedy you can try for bloating and other digestive issues.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Amy Richter, MS, RD — Written by Marsha McCulloch, MS, RD and Rachael Ajmera, MS, RD — Updated on June 9, 2025

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