Harvard doctor-approved 3 herbal teas to prevent bloating

Let’s be honest. When the juicy turkey, creamy stuffing or decadent pumpkin pie are calling your name, restraint is not exactly top of mind. However, after the second serving of mashed potatoes, the uncomfortable gassy feeling may seep in. You do not want to force yourself into a corner amid the holiday celebrations. Reaching for over-the-counter medications may be your first resort. But hold on — what if some natural ingredients sitting right in your kitchen cabinet can relieve the gassy feeling?

In a recent weekly newsletter titled ‘3-Ingredient Tea That Stops Bloating in Minutes,’ Dr Saurabh Sethi, a Harvard- and Stanford-trained gastroenterologist based in California, shared three herbal teas that can relieve bloating in a matter of minutes. Let’s take a look.

Bloating is more common than you think. About 16% to 30% of the US population experiences bloating, according to a 2023 study published in the AGA journal. One ingredient that can work like magic on bloating? Basil. Yes, that’s right. According to Dr Sethi, basil tea works like magic. “Basil has natural compounds that help relax your digestive muscles and release trapped gas. Most people feel relief within 15–20 minutes,” the doctor said.
Instead of buying basil tea from the store, the Harvard doctor suggests making it yourself at home. Start by boiling water in a pot or kettle, and add fresh basil leaves to a teapot or mug. Pour in the boiling water, steep for 5–10 minutes, then strain and enjoy.​

Another beverage you can make at home to ease bloating is fennel tea. Fennel, a common spice found in most kitchens, is known for its properties to improve digestion and reduce bloating. According to a 2017 review published in the Gastroenterology Report, a chemical found in fennel called anethole may help relax the muscles of the gastrointestinal tract. It also helps to relieve bloating and improve digestion.

You can prepare fennel tea similarly to basil tea. However, here you should crush the fennel seeds before adding them to the water. Steep for longer — preferably 10–15 minutes — and sip warm.​

Another beverage that can relieve bloating in a matter of minutes is ginger tea. Ginger, a common condiment used in cooking, is known for its gut-healing properties. To make ginger tea, slice 1–2 inches of fresh ginger and simmer it in water for 10–15 minutes. Then strain and sip the tea.

A 2018 systematic review of clinical studies found that ginger has a carminative effect, which decreases pressure on the lower oesophageal sphincter, reduces intestinal cramping and prevents dyspepsia, flatulence and bloating.​

These teas recommended by Dr Sethi can help relieve bloating. “All three of these teas help your digestive system relax and move gas through naturally. Keep the ingredients on hand so you're ready next time bloating hits. Try one tonight and feel the relief,” he said.

You can save time by preparing a big batch and sipping it throughout the evening to relax your digestive system. However, remember, these teas are not a magic fix. Eating mindfully and keeping an eye on portions during this Thanksgiving is crucial to keeping your gut healthy and happy.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.