5 Drinks to Help You Debloat, According to Dietitians

Bloating is a common experience, and one that most people deal with from time to time. It can happen after eating a fiber-rich meal, during hormonal shifts or even just from swallowing air while chewing gum or drinking carbonated beverages. In many cases, it’s a normal part of digestion and not a cause for concern. You might feel uncomfortable when you’re bloated, but it’s not necessary to “debloat” to be healthy. In fact, the occasional bloat can be an indicator that your digestive system is doing its job. So even though wellness messaging may suggest otherwise, you don’t need to chase a “de-bloated” version of yourself.

That being said, if you do want to relieve the occasional bloat there are certain ingredients that can help. Below, dietitians break down which drinks may offer relief and why. Plus, you’ll find a few simple, dietitian-approved strategies that can support digestion and ease occasional bloating.

1. Ginger Tea

Ginger tea may help relieve bloating by stimulating movement along your digestive tract, making it easier for food and gas to pass through smoothly. It can have a prokinetic effect (meaning it helps food move more efficiently through the GI tract) which can be especially helpful after a particularly large or high-fiber meal. Ginger tea can also help to reduce pressure on the lower esophageal sphincter, which can allow built up gas to release and ease abdominal distention, explains Yi Min Teo, M.S., RDN, a registered dietitian specializing in gastrointestinal nutrition. Ginger also contains anti-inflammatory compounds like gingerol and shogaol which may help soothe the gut lining and reduce irritation that can contribute to digestive discomfort.

2. Peppermint Tea

Peppermint tea is a soothing option that may help relieve bloating by relaxing the muscles in your digestive tract.  Peppermint contains a compound called menthol, which “helps reduce spasms in the digestive tract,” and allows for gas to pass through easier, explains Teo.

A 2019 meta-analysis from the National Institute of Health found that peppermint oil improved symptoms in people living with irritable bowel syndrome (IBS), including bloating and abdominal discomfort. While peppermint tea is less concentrated than oil, it still offers small amounts of active compounds in a gentle, hydrating form. Plus, sipping a warm beverage may naturally help your GI tract to relax.

3. Water

It might sound a little obvious, but water is one of the most effective ways to support digestion and relieve bloating. If you’re bloated due to a high-sodium meal, drinking water helps to dilute sodium concentration, which may “help reduce bloating caused by fluid retention,” says Amy Goldsmith, RDN. Staying hydrated also supports regular bowel movements, which can help to prevent constipation and the bloating that can come with it. Additionally, sipping warm water may further support digestion by helping the gastrointestinal muscles relax and encouraging gas to move through the intestinal tract more easily.

4. Chamomile Tea

Chamomile tea is a gentle digestive aid that may help ease bloating, particularly when it’s tied to stress or inflammation. “Chamomile acts as a carminative, helping reduce intestinal gas and relaxing the gut. It’s been traditionally used across many cultures to soothe digestive discomfort,” says Teo.

Chamomile contains compounds like apigenin, which have antispasmodic and anti-inflammatory properties.  While many of the studies showing digestive benefits use concentrated chamomile extracts or oils, sipping chamomile tea may still provide mild support—particularly when bloating is accompanied by stress. Its calming effect on the nervous system may also help if tension or anxiety are contributing to digestive symptoms. And while more research is needed on the efficacy of chamomile tea specifically, it remains a low-risk option if you’re looking for some post-meal comfort.

5. Kombucha

Kombucha, a fermented tea, may help support digestion thanks to its probiotic content. “Kombucha is full of probiotics, which can help strengthen gut integrity and decrease inflammation that may be causing bloat,” says Goldsmith. A balanced gut microbiome has been linked to improved digestion and less gas production.

That said, not all kombucha is equally gut-friendly. Some brands are high in added sugars, other additives or carbonation which can worsen bloating for some people. Goldsmith recommends choosing lower-added-sugar options with minimal additives like artificial sweeteners and sipping slowly to assess how your body responds. When chosen mindfully, kombucha can be a refreshing and tasty way to support digestive health.

Other Tips for Relieving Bloating

If you’re dealing with regular bloating, sipping the right drinks is a great start, but your overall lifestyle plays a role, too. Here are a few simple strategies that may help:

• Slow down while eating: Eating too quickly can lead to swallowing air, which contributes to bloating. Try to limit distractions like TV or social media at mealtimes to bring some mindfulness into eating.
• Eat consistent meals and snacks: Going long periods of time without eating can increase your chances of bloating because it can slow down digestion and lead to a buildup of gas when you finally do eat.
• Limit carbonated drinks: Sparkling water and soda can trap extra gas in the digestive tract, leading to distention and discomfort.
• Move your body: Gentle movement, like walking or stretching, can help stimulate digestion and reduce feelings of bloating.

Our Expert Take

While bloating is a totally normal part of digestion, certain drinks may help ease discomfort and support our body’s digestive pathways. Hydrating beverages like water, herbal teas and certain types of kombucha can help soothe your stomach and promote regularity.

That said, if you’re frequently bloated or experiencing pain, it’s a good idea to talk with a healthcare provider like a doctor or dietitian. Occasional bloating can be managed with lifestyle tweaks, but chronic symptoms may point to an underlying condition that needs attention. Remember, bloating doesn’t always mean something’s wrong—it’s just a reminder of the behind-the-scenes work your body does to keep things moving!