Nutrition Diet: What Is the Best Drink for Flatulence?

October 4, 2025 •

5 min read

According to the National Institute of Diabetes and Digestive and Kidney Disorders (NIDDK), the average person passes gas between 8 and 14 times a day, though some may pass it up to 25 times. For those with frequent digestive discomfort, understanding what is the best drink for flatulence can be a simple yet effective strategy for managing symptoms and promoting better gut health.

Quick Summary

Several beverages, such as peppermint, ginger, and fennel teas, offer natural relief for gas and bloating by calming the digestive tract. Optimal hydration with plain water is crucial for preventing constipation, a leading cause of flatulence. Conversely, carbonated drinks, sugar-heavy juices, and certain dairy products should be limited, as they can exacerbate gas. Probiotic drinks and a diluted apple cider vinegar mixture may also assist in balancing gut bacteria and improving digestion.

Key Points

Herbal Teas: Peppermint, ginger, and fennel teas contain compounds that relax digestive muscles and aid in expelling gas.
Hydration is Key: Drinking plenty of non-carbonated water, particularly warm water, prevents constipation and supports smooth digestion.
Avoid Carbonated Drinks: Sodas, sparkling water, and beer introduce gas into the digestive system, which causes bloating and discomfort.
Probiotic Support: Fermented drinks like kefir and kombucha can improve gut health, but be cautious with kombucha due to carbonation.
Diluted ACV: A small amount of apple cider vinegar in water before meals may help with digestion, though it's not scientifically proven.
Mindful Drinking: Drinking slowly and avoiding straws reduces the amount of air you swallow, minimizing gas.
Check for Intolerances: If dairy causes gas, consider lactose-free alternatives.
Combine with Lifestyle Changes: The best results come from combining smart drink choices with good eating habits, regular exercise, and stress management.

Understanding Flatulence and Bloating

Flatulence, or passing gas, is a normal byproduct of digestion. It occurs when bacteria in the large intestine break down carbohydrates that the small intestine couldn't fully digest. Excess gas and a feeling of bloating can also be caused by swallowing air, dietary intolerances, or conditions like irritable bowel syndrome (IBS). What you drink can significantly influence this process. Some beverages introduce more gas into your system, while others help soothe inflammation, relax intestinal muscles, and promote smoother digestion.

The Best Drinks for Flatulence Relief

Choosing the right liquids can provide a gentle, natural way to alleviate gas and discomfort. Herbal teas are particularly well-regarded for their carminative properties, while proper hydration is fundamental to overall digestive function.

Herbal Teas

Herbal teas are often steeped in medicinal tradition and supported by modern understanding of their active compounds.

Peppermint Tea: Contains menthol, which has an antispasmodic effect that relaxes the muscles of the gastrointestinal tract, allowing gas to pass more easily. It is a well-researched option for relieving IBS symptoms.
Ginger Tea: Known for its anti-inflammatory properties and ability to speed up gastric emptying, which can reduce bloating and gas. To make, steep freshly grated ginger in hot water for 10 minutes.
Fennel Tea: Fennel seeds contain carminative compounds that relax the smooth muscles in the digestive system and help dispel gas. Many cultures traditionally chew fennel seeds after meals for this reason.
Chamomile Tea: With anti-inflammatory and relaxing properties, chamomile can help soothe an upset stomach and relieve gas.

Plain Water

Staying hydrated is one of the simplest yet most effective ways to prevent flatulence, primarily by avoiding constipation. Dehydration can slow down digestion, giving intestinal bacteria more time to ferment food and produce gas.

Warm water is especially effective, as it can help stimulate the digestive system and relax abdominal muscles.
Aim to drink non-carbonated liquids throughout the day to support a smoothly functioning digestive tract.

Lemon Water

Lemon water can help aid digestion by stimulating the production of digestive juices. For some people, especially when consumed warm before a meal, it can promote smoother digestion and reduce fermentation in the gut. However, those with acid reflux should use caution, as the acidity might worsen symptoms.

Probiotic Drinks

Probiotics are beneficial bacteria that promote a healthy gut microbiome, which can assist in breaking down food and managing gas production.

Kombucha: This fermented tea is rich in probiotics, which can support overall gut health. However, because it is carbonated, you should opt for unsweetened varieties and drink it in moderation to avoid introducing excess gas.
Kefir: A fermented milk drink, kefir is packed with probiotics. A 2018 study found that daily consumption significantly reduced bloating in people with inflammatory bowel disease (IBD).

Apple Cider Vinegar (ACV)

While scientific evidence is limited, many people use diluted apple cider vinegar to aid digestion and reduce gas. It is believed that the acetic acid in ACV can help increase stomach acid, improving food breakdown and reducing fermentation. It's crucial to dilute ACV in water and use a straw to protect tooth enamel.

The Worst Drinks to Avoid for Gas

Certain beverages can introduce air directly into your digestive system or contain ingredients that are poorly digested, leading to gas and bloating.

Carbonated Beverages: Sodas, sparkling water, and beer contain carbon dioxide gas bubbles that enter your stomach, expand, and increase pressure in your digestive tract, causing burping and flatulence.
Drinks with Sugar Alcohols: Artificial sweeteners like sorbitol and xylitol are often found in diet drinks and are poorly absorbed by the small intestine. When they reach the large intestine, bacteria ferment them, producing large amounts of gas.
High-Fructose Juices: Fructose, a sugar found in fruit juice, can be difficult for some people to digest. Excess consumption can lead to fermentation in the gut and increased gas.
Dairy Milk (if Lactose Intolerant): Many adults have some degree of lactose intolerance, where they lack the enzyme needed to digest lactose in dairy. This leads to fermentation in the gut and significant gas.

Comparison of Flatulence-Friendly vs. Unfriendly Drinks


Feature	Flatulence-Friendly Drinks	Flatulence-Unfriendly Drinks
Best Examples	Peppermint Tea, Ginger Tea, Plain Water, Fennel Tea	Carbonated Soda, Beer, High-Fructose Juices
Mechanism of Action	Relaxes muscles, aids digestion, prevents constipation, provides probiotics.	Introduces trapped air, contains fermentable sugars, poor digestion of ingredients.
Active Compounds	Menthol, gingerol, anethole, probiotics.	Carbon dioxide gas, fructose, sugar alcohols.
Effect on Digestion	Soothing, aids motility, improves gut health.	Irritating, causes gas buildup, bloating, and cramps.
Best for	Immediate relief, long-term gut health.	Best to avoid or consume in moderation.

How to Incorporate These Drinks into Your Diet

Start the day with warm water: Instead of a big glass of cold water, begin your morning with a cup of warm water. Adding a squeeze of lemon and a slice of fresh ginger can further support digestion.
Replace fizzy drinks: Substitute sodas and sparkling water with plain water or herbal teas. For those who enjoy a fizzy sensation, a homemade kombucha can be an option, but be mindful of portion sizes.
Sip herbal tea after meals: A warm cup of peppermint or fennel tea can help calm your stomach and aid in digestion after a large meal.
Add flavor naturally: If you find plain water boring, infuse it with natural, low-fructose flavorings like cucumber and mint.

Lifestyle Habits Beyond Beverages

While drinks play a significant role, other habits can support better digestive comfort:

Eat slowly: Swallowing air is a major cause of gas. Eating and drinking more mindfully and slowly reduces the amount of air ingested.
Stay active: Regular physical activity can stimulate the digestive system and help move trapped gas through your body. A short walk after meals can be particularly helpful.
Limit gas-producing foods: Common culprits include beans, lentils, broccoli, cabbage, and certain whole grains. Identifying personal trigger foods through a food diary can be beneficial.
Address intolerances: If you suspect lactose intolerance, try switching to lactose-free dairy alternatives or plant-based milks.

Conclusion

There isn't a single 'best' drink for flatulence, but a combination of wise choices and consistent habits can make a significant difference. The most effective approach involves prioritizing proper hydration with plain or warm water, incorporating soothing herbal teas like peppermint, ginger, and fennel, and limiting gas-producing culprits like carbonated sodas and sugary drinks. By paying attention to both what you drink and your overall lifestyle, you can effectively manage flatulence and enjoy improved digestive comfort. For persistent symptoms, consulting a healthcare professional is always the best course of action to rule out underlying conditions.

Disclaimer: The information provided is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.

Frequently Asked Questions

Yes, drinking plenty of plain water helps prevent constipation, which is a common cause of excessive flatulence. Warm water can be particularly effective at stimulating digestion and relaxing abdominal muscles.

Yes, many herbal teas, such as peppermint, ginger, and fennel, contain compounds that have a carminative effect. They can relax the smooth muscles of the digestive tract and help break up and release trapped gas.

Carbonated beverages, including sodas and sparkling water, contain carbon dioxide gas bubbles. When you drink them, these gas bubbles enter your digestive system, leading to an increase in gas and pressure that can cause bloating and flatulence.

Lemon water, especially when warm, can stimulate the production of digestive juices and enzymes, promoting smoother digestion. This can reduce fermentation in the gut and alleviate gas.

Probiotic drinks like kefir and kombucha introduce beneficial bacteria to the gut, which can help balance the microbiome and aid digestion. This can lead to a reduction in gas and bloating over time. However, some kombucha is carbonated and should be consumed in moderation.

Some people find that diluted apple cider vinegar helps improve digestion and reduce gas, possibly by increasing stomach acid. However, this is largely based on anecdotal evidence, and it should always be diluted to protect tooth enamel.

To reduce gas, try to drink non-carbonated fluids, sip your drinks slowly, and consider adding soothing herbal teas or diluted lemon water to your routine. Staying consistently hydrated throughout the day is also crucial.