Best Drinks for Bloating: 6 Options to Try

Still water, peppermint tea and ginger tea are three drinks to try for bloating, although evidence that the teas relieve it is limited.

The best choice depends on what is contributing to your bloating. You can also explore natural remedies by health goal for other approaches.

What are 6 drinks to try for bloating?

Use the ai symptom analyzer to organize symptoms before talking with a clinician; it cannot diagnose the cause of bloating.

• Still water: A straightforward way to stay hydrated without adding carbonation.
• Peppermint tea: A caffeine-free option, though peppermint tea itself is not proven to relieve bloating.
• Ginger tea: Another noncarbonated option with limited direct evidence for bloating.
• Infused still water: A flavored alternative to plain water, without proven extra benefits.
• Lactose-free milk: A useful substitution if lactose in regular milk triggers your symptoms.
• A probiotic drink: A possible option for some people with IBS, but effects depend on the specific strain.

These are not equally well-proven treatments. Water is a practical starting point; the other choices may be useful depending on your tolerance and the likely trigger.

How do you use these drinks for bloating?

Still water

Still water provides fluid without the gas added to carbonated drinks. Staying hydrated also supports normal bowel function, especially if you have been drinking too little and constipation is contributing to bloating.

Sip water regularly throughout the day rather than trying to drink a large amount at once. If a full glass feels uncomfortable, smaller drinks may be easier to tolerate. Water can help correct dehydration, but it does not resolve every cause of bloating.

Evidence: Hydration is important for normal body function, but the studies listed here do not establish that drinking extra water relieves bloating in everyone. If you already drink enough, forcing more water is unlikely to be a reliable solution.

Peppermint tea

Peppermint contains menthol, which can relax smooth muscle. That makes peppermint an interesting digestive ingredient, but brewed tea is not the same preparation as a concentrated peppermint oil product.

Choose a plain peppermint tea and prepare it according to the package directions. Drink it warm or cooled, whichever is more comfortable. Avoid it if you notice that it worsens heartburn, since peppermint can aggravate reflux in some people.

Evidence: The studies listed here do not establish that peppermint tea relieves bloating. Consider it a soothing beverage to try, not a proven treatment or a substitute for evaluation of persistent symptoms.

Ginger tea

Ginger contains compounds that may influence digestive movement, but that possible effect does not establish that ginger tea will relieve bloating. A plain, noncarbonated tea may still be a comfortable alternative if fizzy drinks tend to bother you.

Prepare an unsweetened ginger tea according to the package directions and sip it warm or cooled. Pay attention to your response: ginger can cause digestive discomfort or heartburn for some people, so stop using it if your symptoms worsen.

Evidence: The studies listed here do not directly test ginger tea for bloating. Results from research on concentrated ginger preparations should not automatically be applied to a cup of tea.

Infused still water

Infused water is still water flavored with ingredients such as cucumber or fruit. Its main benefit is hydration: it may be easier to drink regularly if you prefer a little flavor. It has not been shown to work better than plain water for bloating.

Use washed produce and refrigerate the drink. For preparation ideas, see detox water for bloating. Despite the name, infused water does not flush out toxins or cure bloating: the liver and kidneys do most of the body's detoxification, while the lungs and gut help eliminate waste.

Evidence: There is no direct evidence in the studies listed here that infused water relieves bloating. If a particular ingredient seems to bother you, leave it out or return to plain still water.

Lactose-free milk

If regular milk causes your bloating, lactose may be a trigger. Lactose-free milk has the milk sugar broken down, so replacing regular milk with it may help someone who has lactose intolerance avoid those symptoms.

Try it in place of regular milk rather than adding it on top of your usual intake. Check whether the rest of the drink contains ingredients you already know you tolerate. Lactose-free milk is still a milk product and is not suitable for someone with a milk allergy.

Evidence: Avoiding lactose can help when lactose intolerance is the reason for symptoms, but lactose-free milk is not a general bloating remedy. The studies listed here do not test it as a treatment for bloating; persistent symptoms deserve an assessment rather than repeated elimination of foods on your own.

A probiotic drink

Some probiotic drinks contain live microorganisms intended to affect the gut. Their effects depend on the particular strain and product, so a label that simply says “probiotic” does not guarantee relief from bloating.

Choose a product whose label identifies its strains, and check for ingredients that may trigger symptoms, such as lactose or sugar alcohols. Introduce it cautiously: probiotics can initially cause gas or bloating in some people, and a drink that makes you feel worse is not a good fit.

Evidence: In a randomized trial of 77 people with IBS, a malted milk drink containing Bifidobacterium infantis 35624 improved several symptoms, including bloating, compared with a placebo drink. The trial tested that specific strain and preparation over eight weeks; it does not show that every probiotic drink works, or that it will help people without IBS.

Which drinks can make bloating worse?

Carbonated drinks can add gas to the stomach and make some people feel full or bloated. In a randomized crossover study of 34 healthy adults, researchers measured stomach volume and symptoms after beer or soda; greater stomach volume was associated with higher bloating ratings. The study did not compare those drinks with still water, so it does not prove that switching drinks will help everyone.

Other possible triggers depend on the person. Regular milk can cause symptoms in people who have lactose intolerance, while some sweetened drinks contain sugar alcohols that can contribute to gas. Alcohol or caffeine may also aggravate digestive symptoms for some people.

You do not need to avoid all of these indefinitely. If you suspect a drink is a trigger, try replacing it with still water and note whether your symptoms change. If several foods or drinks seem to cause problems, ask a clinician or dietitian for help rather than progressively restricting your diet.

How much should you drink?

There is no single amount of a drink proven to relieve bloating. Drink fluids regularly according to your thirst and usual needs, and avoid forcing large amounts at once. Small, frequent sips may feel more comfortable than a large drink when you are already full.

Fluid needs vary with factors such as activity, weather and illness. If you have been told to limit fluids because of heart or kidney disease, follow your clinician's advice rather than increasing your intake for bloating. A drink should be one part of your usual fluid intake, not a substitute for investigating symptoms that keep coming back.

Who should be careful, and when should you see a doctor?

Seek urgent medical care for severe or sudden abdominal pain, a swollen abdomen with an inability to pass stool or gas, persistent vomiting, vomiting blood, or black stools. These symptoms should not be managed by trying drinks at home.

Arrange a medical appointment if bloating persists or repeatedly returns, or if it occurs with unexplained weight loss, blood in your stool, a persistent change in bowel habits or other concerning symptoms. Bloating has many possible causes, and a drink cannot identify which one is responsible.

Ask a clinician before using herbal products regularly during pregnancy or breastfeeding, or giving them to a child. If you take blood thinners or other medicines, check for possible interactions before using concentrated ginger products or supplements; those products are different from an occasional cup of tea. People who are seriously ill or have weakened immune systems should ask their clinician before using probiotic products.