Nutrition Diet: What drinks help reduce bloating?

November 3, 2025 •

4 min read

Research indicates that nearly 30% of adults experience regular bloating, a feeling of abdominal fullness and tightness. For many, the answer to what drinks help reduce bloating? lies in natural, hydrating beverages that calm the digestive system and promote fluid balance.

Quick Summary

This guide details effective drinks for alleviating a bloated stomach, including teas with anti-inflammatory and muscle-relaxing properties, hydrating water infusions, and probiotic-rich fermented options, while highlighting beverages to avoid.

Key Points

Hydration is Key: Drinking plenty of water is essential to prevent the body from retaining fluid and to aid in regular bowel movements.
Herbal Teas Offer Relief: Peppermint, ginger, and fennel teas contain natural compounds that soothe the digestive tract and help expel gas.
Probiotics Aid Gut Balance: Fermented drinks like kefir and kombucha introduce beneficial bacteria, but consume kombucha in moderation due to carbonation.
Avoid Carbonated and Sugary Drinks: Sodas and other fizzy beverages introduce gas, while sugary drinks can disrupt gut balance and worsen bloating.
Infused Water Enhances Benefits: Adding ingredients like lemon and cucumber to water provides natural diuretic properties to combat water retention.
Mindful Consumption Matters: Sipping warm beverages slowly and avoiding straws can help prevent swallowing excess air, a common cause of bloating.

Understanding the Causes of Bloating

Bloating is often the result of an accumulation of gas or fluid retention in the digestive system. While occasional bloating is common, persistent discomfort can be caused by various factors, including:

Dietary Choices: High-sodium foods can cause water retention, while certain carbohydrates (like those in beans, broccoli, and dairy for the lactose intolerant) ferment in the gut, producing gas.
Swallowing Air: Drinking through a straw, chewing gum, or eating and drinking too quickly can lead to swallowing excess air, a phenomenon known as aerophagia.
Dehydration: When the body is dehydrated, it holds onto water, which can lead to puffiness and bloating.
Digestive Conditions: Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), and constipation can all contribute to chronic bloating.

The Best Drinks to Help Reduce Bloating

Herbal Teas: Nature's Digestive Soothers

Herbal teas are a time-honored remedy for digestive discomfort. They often contain compounds with anti-inflammatory and antispasmodic properties that relax the muscles of the gastrointestinal tract.

Peppermint Tea: Contains menthol, which has a calming effect on the stomach and intestines. Research shows peppermint oil can effectively treat IBS symptoms like bloating and pain. For a soothing cup, steep fresh or dried peppermint leaves in hot water.
Ginger Tea: Known for its anti-inflammatory effects and ability to speed up stomach emptying, preventing feelings of fullness and gas buildup. Johns Hopkins Medicine notes that gingerols, a natural component of ginger root, benefit gastrointestinal motility. You can make it by simmering fresh ginger slices in hot water.
Fennel Tea: Fennel seeds possess carminative (gas-relieving) properties that help relax the muscles in the digestive tract, decreasing bloating and gas. Crush fennel seeds and steep them in hot water for a soothing brew.
Chamomile Tea: With its anti-inflammatory and relaxing properties, chamomile can help soothe the digestive system and relieve bloating.

Infused Waters: Hydration with Digestive Benefits

Staying hydrated is one of the simplest yet most effective ways to combat bloating. Your body retains water when it is dehydrated, causing puffiness. Adding certain fruits and herbs can enhance water's natural debloating effects.

Lemon Water: A natural diuretic and gentle laxative, lemon water can help the body flush out excess sodium and water. It also contains compounds that may aid digestion. Squeeze half a lemon into warm water and drink it first thing in the morning.
Cucumber and Mint Water: The high water content of cucumbers makes them a natural diuretic. Combined with the soothing effects of mint, this infused water promotes hydration and reduces water retention.

Probiotic Drinks: Supporting a Healthy Gut

A balanced gut microbiome is essential for efficient digestion. Probiotic-rich drinks can introduce beneficial bacteria to aid this process.

Kefir: A fermented milk product packed with probiotics that help balance gut flora. Studies have shown daily kefir consumption can reduce bloating in people with inflammatory bowel disease.
Kombucha: This fermented tea is a source of probiotics and organic acids that can support digestion. However, it's important to drink it in moderation, as the carbonation and residual sugar can sometimes cause bloating in sensitive individuals.

Comparison of Debloating Drinks


Drink Type	Mechanism for Bloating Relief	Best For	Potential Downsides	Best Time to Drink
Herbal Teas (e.g., Peppermint, Ginger)	Relaxes digestive muscles; reduces gas and inflammation	Immediate, soothing relief from gas and spasms	May trigger acid reflux in some (peppermint)	After meals, or as needed for discomfort
Infused Waters (e.g., Lemon, Cucumber)	Promotes hydration; acts as a natural diuretic	Bloating caused by water retention or dehydration	Lemon can be acidic for some stomachs	Throughout the day
Probiotic Drinks (e.g., Kefir, Kombucha)	Restores gut bacteria balance; aids digestion	Long-term gut health; bloating from microbiome imbalance	Carbonation and sugar can cause bloat in excess (Kombucha)	Daily, either with or between meals

Which Drinks to Avoid When Bloated

Carbonated Beverages: The bubbles in soda, sparkling water, and beer introduce gas into the digestive system, which is a major cause of bloating.
Sugary Drinks: High-sugar juices and sodas can contribute to poor gut bacteria balance and fermentation in the intestines, exacerbating bloating.
Alcohol: Alcohol can slow digestion and increase water retention, leading to a puffy feeling.
Drinks with Sugar Alcohols: Artificial sweeteners like sorbitol and xylitol are difficult for the body to digest and can cause gas and bloating.

Creating Your Own Anti-Bloat Elixirs

Ginger-Fennel Digestive Tea

Steep 1 teaspoon of crushed fennel seeds and a 1-inch slice of fresh ginger in a mug of boiling water for 10 minutes.
Strain the liquid and add a squeeze of lemon or a drizzle of honey, if desired.

Cucumber-Mint Refresher

Thinly slice half a cucumber and a handful of fresh mint leaves.
Add to a pitcher of plain water and refrigerate for a few hours to allow the flavors to infuse.

Conclusion

Addressing bloating often involves a combination of dietary adjustments and lifestyle changes. Incorporating the right beverages can be a highly effective strategy for relieving discomfort and supporting overall digestive wellness. By choosing soothing herbal teas, prioritizing hydration with infused waters, and considering probiotic-rich drinks in moderation, you can significantly improve your digestive health. Remember to pay attention to your body's signals and avoid drinks that introduce unnecessary gas or sugar. If bloating is persistent or severe, it's always best to consult a healthcare professional to identify any underlying conditions. For further reading on digestive health, you can visit the Mayo Clinic's detailed articles.

Frequently Asked Questions

When you are dehydrated, your body holds onto water to prevent further fluid loss. By drinking plenty of water, you signal to your body that it can release the excess fluid, which helps reduce bloating caused by water retention.

Yes, kombucha can cause bloating for some people. While its probiotics are beneficial, the carbonation from the fermentation process adds gas to the digestive system. Additionally, residual sugar in some brands can feed gut bacteria, causing gas.

For fast relief, a warm mug of peppermint or ginger tea is often recommended. Peppermint relaxes intestinal muscles to help release gas, while ginger helps speed up stomach emptying to reduce fullness.

Lemon water offers additional benefits over plain water for bloating due to its diuretic properties, which can help flush out excess sodium. However, the primary benefit comes from hydration, which both provide. The best choice depends on individual preference and tolerance.

Alcohol is known to slow down the digestive process and can lead to dehydration, which encourages the body to retain water. Both of these effects can contribute to a bloated and puffy feeling.

Chewing gum causes you to swallow more air, which gets trapped in your digestive system and can lead to bloating. Opting for a warm, soothing drink like peppermint tea instead can help relax your digestive muscles and provide relief.

Juices containing high-water fruits like watermelon and pineapple can be beneficial. Watermelon is a natural diuretic, while pineapple contains the digestive enzyme bromelain. Adding ginger or cucumber to a juice can further enhance its debloating properties.