Can Lemongrass Reduce Bloating? Exploring the Science Behind the Herbal Remedy

December 3, 2025 •

4 min read

Historically, cultures across Asia have used lemongrass for its calming properties on the digestive tract. This ancient practice suggests that herbal remedies, like lemongrass, can offer a natural solution to modern digestive discomfort. But can lemongrass reduce bloating effectively? We explore the scientific backing and practical applications of this fragrant herb.

Quick Summary

Lemongrass has traditional use for soothing digestion and reducing stomach discomfort. Its potential to reduce bloating is linked to diuretic and anti-inflammatory properties, though research is ongoing.

Key Points

Diuretic Action: Lemongrass helps the body expel excess fluid, which can reduce bloating caused by water retention.
Anti-inflammatory Effects: The compound citral helps soothe the digestive tract and reduce gut inflammation contributing to bloating.
Carminative Properties: Traditionally, lemongrass is known to help expel gas from the gastrointestinal system, relieving gas-related bloating.
Proper Preparation: Drinking lemongrass tea, made by steeping fresh or dried stalks in hot water, is an effective way to consume the herb for digestive benefits.
Important Precautions: Avoid high doses if pregnant, breastfeeding, or taking diuretics. Always consult a healthcare provider if you have underlying health conditions.
Supports Overall Digestion: Beyond bloating, lemongrass may aid indigestion, stomach cramps, and promote a healthier digestive system.

Understanding Bloating and Its Causes

Bloating is a common condition characterized by a feeling of fullness, tightness, or pressure in the abdomen. It can be caused by various factors, including trapped gas, fluid retention, or digestive issues like indigestion and constipation. While many people turn to over-the-counter medications for relief, a growing number are exploring natural remedies such as herbal teas. Lemongrass, a fragrant herb widely used in Southeast Asian cuisine, is one such remedy often praised for its digestive benefits.

The Mechanisms Behind Lemongrass's Digestive Aid

Lemongrass contains several bioactive compounds, including citral, limonene, and various flavonoids and phenolic compounds, which contribute to its potential health benefits. Several properties of these compounds may explain why many people find lemongrass effective for easing digestive discomfort and bloating:

Diuretic Effects: A primary reason lemongrass may help with bloating is its natural diuretic action. A diuretic increases urination, which helps the body flush out excess fluids and sodium. This can be particularly beneficial for bloating caused by water retention, a common symptom of conditions like premenstrual syndrome (PMS). A 2015 study showed that consuming lemongrass tea increased urine output more than other beverages.
Anti-inflammatory Properties: Inflammation in the gut can contribute to bloating and other digestive issues. Lemongrass contains anti-inflammatory compounds, such as citral, that may help reduce inflammation. By calming inflammation, the herb can soothe the digestive tract and relieve the discomfort associated with an inflamed gut.
Antimicrobial Action: Some evidence suggests that lemongrass has antimicrobial properties, which may help combat certain types of bacteria and fungi in the gut. A balanced gut microbiome is essential for healthy digestion, and by inhibiting the growth of harmful pathogens, lemongrass can support overall gut health.
Carminative Properties: Lemongrass is traditionally regarded as a carminative, meaning it can help relieve and expel gas from the gastrointestinal tract. This can provide quick relief from the feeling of fullness and pressure caused by gas buildup in the abdomen.

How to Incorporate Lemongrass into Your Diet

There are several ways to use lemongrass to potentially alleviate bloating and improve digestion. The most common and simple method is brewing lemongrass tea.

Making Lemongrass Tea at Home

Preparation: Take 1-2 fresh lemongrass stalks or 1-2 teaspoons of dried lemongrass. If using fresh stalks, wash them thoroughly, trim off the tough outer layers and root end, then chop them into 1-2 inch pieces and gently bruise them to release more flavor.
Brewing: Bring one cup of water to a boil in a saucepan. Add the prepared lemongrass to the boiling water.
Steeping: Reduce the heat and let the mixture simmer for 5-10 minutes. The longer it steeps, the stronger the flavor will be.
Serving: Strain the liquid into a cup. You can enjoy it hot, or chill it for a refreshing iced tea. Add a touch of honey, ginger, or a squeeze of lemon for enhanced flavor and benefits.

Other Uses

Culinary: Add finely minced fresh lemongrass to soups, curries, and marinades for a citrusy flavor that also aids digestion.
Smoothies: Mix lemongrass powder into smoothies for an easy way to ingest its beneficial compounds.
Capsules: For those who prefer a quicker option, lemongrass is also available in capsule form.

Lemongrass vs. Other Bloating Remedies

Here is a comparison of lemongrass with other popular herbal remedies for bloating:


Feature	Lemongrass	Peppermint	Ginger
Primary Mechanism	Diuretic, anti-inflammatory, antimicrobial, carminative	Antispasmodic, relaxes GI muscles, carminative	Carminative, anti-inflammatory, helps speed up gastric emptying
Preparation	Tea, cooking, powder	Tea, oil (can be ingested or inhaled)	Tea, fresh root in cooking, supplement
Best For	Water retention-related bloating, gas, cramps	Gas, cramping, indigestion, nausea	Nausea, indigestion, gas, stomach pain
Note	Needs more direct human clinical trials for specific digestive issues like bloating	Has more research backing for specific digestive benefits	Well-researched for anti-nausea effects

Potential Side Effects and Precautions

While lemongrass is generally safe for consumption in food and tea amounts, some precautions are necessary.

Pregnancy and Breastfeeding: Pregnant and breastfeeding women should avoid high doses of lemongrass or consult a doctor, as it may stimulate uterine contractions.
Drug Interactions: Lemongrass can interact with certain medications, including diuretics and blood thinners. Anyone taking prescription drugs should consult a healthcare provider before using lemongrass for medicinal purposes.
Low Blood Pressure/Heart Rate: Individuals with low blood pressure or a low heart rate should use lemongrass cautiously due to its potential to lower blood pressure further.
Allergic Reactions: Some people may experience an allergic reaction, such as a rash or itching. It is advisable to start with small quantities.

Conclusion

For many, lemongrass serves as a comforting and potentially effective remedy for bloating, backed by centuries of traditional use and several promising studies on its diuretic, anti-inflammatory, and carminative properties. While evidence from human trials specifically focused on bloating is still limited, the herb's known effects on fluid retention, gas expulsion, and digestive muscle relaxation provide a plausible mechanism for its benefits. Incorporating a cup of lemongrass tea into your routine can be a gentle, natural way to support digestive wellness and reduce that uncomfortable bloated feeling. As with any herbal remedy, moderation is key, and it is best to consult a doctor, especially if you have pre-existing health conditions or are on medication. More robust human clinical trials are needed to further confirm the herb's specific efficacy for treating bloating.

Frequently Asked Questions

The effects of lemongrass can vary by individual and the cause of bloating. Its diuretic effect might provide relatively quick relief from fluid retention, while its calming and carminative properties can help soothe gas and cramps soon after consumption.

Drinking lemongrass tea is the most common and effective method. Simply steep fresh or dried lemongrass in hot water for 5-10 minutes. You can also add it to soups or other dishes.

Yes, moderate consumption of lemongrass tea (1-2 cups per day) is generally considered safe for most healthy individuals. It is always wise to start with a small amount to see how your body reacts.

While lemongrass oil contains beneficial compounds, ingestion of concentrated essential oils is not recommended due to potential side effects. Most studies on digestive benefits refer to tea or culinary uses.

Excessive intake of lemongrass tea can sometimes lead to side effects such as dizziness, dry mouth, or increased urination. Some people may also experience allergic reactions.

No, while they are related plants in the same genus (Cymbopogon), lemongrass (Cymbopogon citratus) and citronella (Cymbopogon nardus) are distinct species with different primary uses. Lemongrass is used for cooking and teas, while citronella is known for its insect-repelling properties.

Yes, lemongrass's diuretic properties can help reduce the fluid retention associated with premenstrual syndrome (PMS), potentially offering relief from menstrual bloating.