This story has been updated since it was originally posted on 05/13/2022
There are so many issues that may be on your mind when you wake up each morning—a bloated belly shouldn’t be one of them. Digestive issues like bloating can be frustrating and painful, but luckily, there are some natural remedies that can help ease and prevent the discomfort, including some especially soothing beverages.
To learn more about the best beverages to fight bloating, we talked to experts Jack Baron, RD, Sarah Curry, MS, RD, and Nataly Komova, RD and fitness expert. They told us about two herbal teas you can drink every morning to ease digestive discomfort.
Ginger tea
There are many reasons you may be experiencing bloating in the morning, and Baron notes that the best drink to reduce this issue will depend on the root of it. When in doubt, water is always a great idea. "Unless you know precisely what is causing your bloating, the best drink to have in the morning is water," he says. "It has a neutral pH and so won't contribute any extra gas to the problem."
However, he says herbal tea is a close second. This beverage can be especially helpful for reducing bloating caused by trapped gas.
"Ginger tea is my go-to for bloating," Curry agrees. She notes that oftentimes, the muscles in your gut become too tight and trap gas, which leads to bloating. Luckily, ginger can help with that issue: "Ginger relaxes the muscles in your gut which allows gas to disperse more freely through your GI system," she explains. For this reason, Curry recommends drinking ginger tea after a meal (such as breakfast) to "tame this tightening and reduce the bloat."
Baron also praises ginger's anti-inflammatory properties, which can "help to dispel gas from the stomach or intestines and ease bloating by increasing the mobility in your gastrointestinal track and encouraging your stomach to empty into the intestines more rapidly."
Trista Best, Registered Dietitian for Balance One Supplements, echoes this sentiment, explaining that its anti-inflammatory benefits stem from the fact that it contains compounds called gingerols and shogaols, which help reduce free radical damage in the body. "Opting for ginger tea over coffee or other flavored teas that offer no benefits is a great way to get antioxidants and boost your overall health," she she says, noting that it's "an easy addition to your current health regimen and daily routine. Nice!
Peppermint tea
Another great option is peppermint tea, which Baron says "encourages gastric emptying" in a similar way.
Komova says peppermint tea is "packed with antioxidants and anti-inflammatory properties that can aid in soothing and relaxing the digestive tract, perfect for reversing stomach bloating." And just like ginger tea, this beverage keeps things moving smoothly. Komova explains that it "facilitates easy passage of air, foods, and fluids, offering quick bloating relief." Perfect!
Of course, many factors play into your digestive health and the frequency of bloating. Baron says that in addition to staying hydrated and drinking these teas, there are several other dietary changes you can make to ease this issue. One such change is avoiding acidic drinks like sodas, beer, and fruit juices.
The food you eat is also a major factor. Baron suggests "avoiding or limiting foods that are capable of relaxing the lower esophageal sphincter," which he says is "the 'doorway' between the esophagus and the stomach." Foods like these include chocolate, onions, garlic, black tea, and citrus fruits.
So, drinking a cup of tea each day may not make your chronic bloating magically disappear, but it's certainly a good place to start if you want to reduce belly bloat in the morning!
