Estimated reading time: 12 minutes
For quick and natural relief, this is how to debloat your stomach FAST – just what you need to soothe and calm a troubled tummy easily using simple ingredients you probably already have.
I just love having a bloated belly and looking six months pregnant, said no one ever. Mmm kay, good to know that I’m not alone in that…
Guess what? There’s a simple secret for when you want to know how to debloat and have a flatter, more comfortable belly. One of the very best ways is to make a tea with ingredients that you probably already have at home.
Side note, even if I don’t have ingredients for this one, I like to keep some of the best herbs for tea on hand for moments like this. Cause when you are feeling lousy you don’t want to do a run to the store for one or two items.
Being bloated is such an uncomfortable experience. People often feel self-conscious about their appearance and are usually also dealing with physical discomfort. Gas and other unpleasant symptoms may accompany bloating as well. I know that when I get bloated, not only does my stomach stick out, but it’s also hard and tender to the touch.
After you drink it and allow it to do its job, you should feel more comfortable and have a flatter stomach as well. Sometimes we think that the uncomfortableness that we feel is actual fat gain, in reality at times it’s water weight from bloating.
What Causes Bloating in the Stomach?
Another frustrating aspect of bloating is that there are so many different causes of it. This makes it hard to pinpoint exactly what is the trigger, especially since a person is likely experiencing different triggers at different times. Here are a number of possible causes of a bloated stomach:
- Eating too fast
- Water retention. Sometimes this is, counter-intuitively, caused by dehydration or too much refined salt.
- Intestinal gas
- Irritable bowel syndrome (IBS). Fermentable sugars are poorly absorbed in the small intestine and passed through the intestinal tract where they create gas.
- Celiac disease, other diseases of the gut, or other medical conditions
- Sodium-rich food. Too much sodium from refined salt and processed foods should be avoided.
- Rich and fatty foods without veggies/starches/etc. to balance. Fat delays the digestion process.
- Food allergies
- Food intolerance and sensitivity
- Hormonal changes. Commonly occurs alongside PMS
- Swallowing air. From drinking through a straw, chewing gum, carbonated beverages, or hard candies
- FODMAP foods. Specific kinds of carbs and sugars that some people have a hard time digesting.
- Consuming dairy. Especially non-fermented dairy.
- Abruptly increasing fiber intake. Fiber is good for you but too much fiber, especially when your diet has been low in fiber can have the opposite effect.
- Inflammation. It may be brought on by spicy foods or additives, or eating intolerant foods.
- In rare cases, it can be a sign of Gastroparesis (delayed gastric emptying)
During the holiday season or on a special occasion it’s common to eat large portions and eat meals that are high in poor quality fat and increases your sodium intake. It’s fine to celebrate – food is meant to be enjoyed! Unfortunately, a salty meal that is full of refined table salt can cause excess water retention.
Whatever the cause may be, this debloat tea should be able to help you find quick relief from the discomfort of a bloated belly. A kind word of warning, there is over-the-counter medicine for bloating but long-term use can cause more complications. There’s no need to go that route when certain foods and herbs are powerful home remedies for this issue!
Don’t suffer for a long time, learn how to debloat with this easy and natural recipe.
How to Debloat: Expert Tips & Tricks
You can really drink this tea for bloating any time of the day that you are feeling bloated, or you can drink it preventatively before a meal you suspect will cause bloating. I find it especially effective first thing in the morning after overindulging the night before if my body is having a hard time. I also enjoy drinking this debloat tea cold in the summertime.
So how does this debloat tea reduce bloating?
Here is why the ingredients in this tea work so effectively and answer the question of how to get rid of a bloated stomach.
Green tea has been a part of traditional Chinese and Indian medicine for centuries, and now modern studies have shown it to have a great number of health benefits due to its high antioxidant content.
For the purposes of debloating quickly, green tea acts as a natural diuretic. This helps to eliminate any excess water your body may be retaining. Green tea also improves digestion and reduces gas.
Related: 5 Incredible Benefits of Matcha Green Tea
Ginger is known for aiding in digestion which is beneficial to reducing bloat. Considered a carminative spice, this means that ginger relieves gas. It is also anti-inflammatory and a muscle relaxant.
Bloating is sometimes caused by tension or spasms, so ginger helps with this. Ginger is a natural pain reliever meaning it will also relieve any cramps or discomfort that commonly accompanies bloating.
Apple Cider Vinegar
Apple cider vinegar is another digestive aid. This is at least in part because it balanced the pH levels in the intestine. Also, apple cider vinegar particularly helps break down the fats which I mentioned above as a possible cause of bloat because fats take so long to digest.
A tablespoon of acv in warm water on its own is a helpful remedy if you don’t have the other ingredients for this tea.
Lemon juice is another diuretic that will help relieve water retention. It is also a gentle laxative that will help keep your digestive system moving along and alleviate the cause of the bloating if it is related to constipation.
Even just drinking the water content in this tea can be helpful in reducing bloating. As I mentioned above, dehydration can play a factor whether it is causing water retention, constipation, or something else. Just be sure you are sipping and not guzzling or chugging which will only cause you to swallow more air and make matters worse.
Other Bloated Stomach Remedies
If you don’t have all of these ingredients on hand and need relief ASAP, herbal teas like peppermint tea and ginger tea will aid in relieving bloating. You could even munch on a few fennel seeds. Natural bloating remedies don’t have to be complicated. Activated charcoal capsules work wonders for stomach discomfort as well, as does bentonite clay water.
Related: The Super cool Benefits of Drinking Bentonite Clay Water
The combination of the ingredients in the debloat tea will have the strongest effect, but it’s still nice to have a variety of handy tricks up your sleeve. Even hot water on its own is a great option when you aren’t able to make tea. Most of us can use extra water in our day.
How to Get Rid of Bloating Overnight?
Drink this tea, and consider taking some magnesium before bed as well, if your bloating is possible related to constipation or difficulty in fully emptying the bowel. An Epsom salt bath will offer comfort from the warm water while allowing your body to absorb magnesium from the salts. The next day you should notice the difference.
How to Get Rid of Bloating Fast?
The key to debloating quickly is to stop eating and drink a big mug of this debloating tea (sips, not chugging) and then let the ingredients do their work. It is one of the best things you can do. Don’t eat anything else until you find relief from your bloating symptoms. Your digestive tract needs time to focus on the issue at hand, and adding more work for it to do will make it take longer. If you’re feeling hungry, a mug of bone broth is an excellent choice until your stomach feels “back to normal”.
Proactive: How Can I Prevent Bloating?
If you tend to get bloated often and easily, consider adding digestive support to your daily routine to give your digestive system a helping hand. Natural great digestive aids are a good way to start when you are wanting to know how to relieve bloating fast.
Here are some effective options:
- Drink water with lemon, lime, or a splash of apple cider vinegar before a meal.
- Drink this tea before a meal you anticipate may cause bloating (such as social gatherings or restaurants).
- Digestive enzyme supplements, such as betaine and HCL.
- Digestive bitters (herbs that stimulate the digestive system due to their bitter flavors on the tongue).
Foods to Reduce Bloating
There are several anti-bloating foods that you may already have at home or can easily find at the grocery store. There might not be a quick fix but sipping this debloating tea and adding some of these foods to your diet is going to make a long-term difference.
- bone broth
- cayenne pepper
Gut health is important, so adding foods with healthy bacteria is a must when trying to reduce bloating. Probiotic-rich foods aid in the digestive process because they are loaded with good bacteria. They are a great way to have a healthy gut. The fermentation process that these foods go through makes them superfoods.
- homemade yogurt
- raw sauerkraut
- fermented dill pickles
- easy fermented homemade ketchup
Many of us are lacking in fiber in our meals. According to the Mayo Clinic, Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Often it’s easy to overlook potassium-rich foods. That’s unfortunate because potassium-rich foods help reduce bloating that may come from preprepared foods made with excess sodium.
Acquaint yourself with everything your produce aisle has to offer. You may need to avoid certain vegetables, for a time that cause discomfort. The good news is that there are so many other options that help aid in digestion!
- Tropical fruit. Papaya is high in water content and fiber. Papain, a digestive enzyme found in papaya, makes it a great option. Pineapple is approximately 85% water and contains the enzyme, bromelain that helps break down proteins. Bananas and avocados are two potassium-rich foods that help to balance the effects of bloat due to salty foods.
- Water-rich fruits. Citrus fruit and melons such a cantaloupe and watermelon are mostly water. They help hydrate the body and reduce bloating. Cantaloupe is another food that is high in potassium.
- High water content vegetables. Cucumber and zucchini are a good option when you have been experiencing bloating because they contain a lot of water.
- Lean proteins. They can be good if your body is currently sensitive to high fat, even the healthy ones.
- Whole grains. Still containing their bran, whole grains are in high in fiber and a good addition to your diet if you are able to eat grain.
Foods to Avoid or Enjoy in Moderation
Everyone’s body is different but there are specific foods that are known to cause bloating in many people. Fatty meals, especially those made with poor quality fats, while tasty can be a culprit. That’s why it’s great to add some sauerkraut, kombucha, or another fermented food to aid in digestion.
If you are experiencing chronic discomfort, even healthy foods like broccoli or white onions that normal circumstances are great for you, maybe ones you need to avoid until you pinpoint what foods are causing the bloating.
If boating is a consistent issue you may have to look at your eating habits to see what foods, may be triggering it. Sometimes our eating habits have to be modified to get ourselves feeling like our best selves.
- artificial sweeteners and sugar alcohols ( Specifically xylitol is notorious for causing discomfort in the gut for some)
- dairy products (unless fermented)
- brussels sprouts, broccoli, cauliflower, and other cruciferous vegetables
- white bread
- Refined white flour
- white rice
- natural sweeteners
- fatty meals
- salty foods
Healthy Habits (other than food and herbs) to Ease Bloating
Healthy foods aren’t the only solution. There are healthy habits that will help you learn how to debloat and improve digestion. Here are just a few that you might want to start incorporating. You may even notice that you get better sleep and have more energy!
- a brisk walk
- good quality sleep
- reasonable portion sizes
- deep breathing
- drink lots of water
If you pay attention to what you are eating and how you are eating that should help you hone in on what your bloating triggers are. Remember to stay hydrated and be active to keep your digestion moving along smoothly. And the next time a bloated belly hits, I encourage you to drink this debloat tea so you can feel better quickly.
- Stainless Steel Tea Strainer – One like this works great for making a single cup of tea with any loose ingredients. No need to buy a special loose leaf tea pot unless you want to. (Personally, I own both because I *love* my herbs!)
Other home remedies to tuck away for later:
- Essential Oils for Digestion (DIY Roll-on Recipe)
- Natural Constipation Remedies
- How to Treat Acid Reflux with One Single Ingredient
- Super Cool Benefits of Drinking Bentonite Clay Water
- How to Use Apple Cider Vinegar for Wart Removal Naturally at Home
- How I Healed my Infected Finger
- How to Stop a Cold in its Tracks
In all honesty, this tea is a bit of an acquired taste if you are not used to consuming these ingredients already. I really do enjoy it now, but I did not my first time making it. If you find it less than palatable, include the optional honey to add a bit of sweetness.
How to Debloat Your Stomach Quickly (Easy Tea Remedy)
- 1-1 ¼ cup water
- 1 bag green tea or 1 teaspoon loose leaf
- 1 inch piece of fresh ginger minced
- ½ tablespoon apple cider vinegar
- juice of half a lemon approx. 1 tablespoon
- Optional: 1 tsp honey or sweetener of choice
- Place a tea strainer in a mug and add the ginger. Pour boiling water over the ginger. Allow to steep for up to 10 minutes.
- After the ginger has been steeping for about 7 minutes add the green tea to the strainer. Green tea should steep for no more than 3 minutes.
- Remove strainer. Compost or discard the ginger and tea/tea bag.
- Add apple cider vinegar and lemon juice. Stir in honey if including.
- Sip away.
This post was originally written by Grace Furman in 2017, and was updated and revised in 2021 by Beth @ Red & Honey.
Thanks! I am new to cleansing and detoxing but I needed to clear my system and this recipe was both yummy and gentle. I’ll probably use it again. I liked your explanations as to why the ginger and lemon — nearly every cleanse tea recipe includes those, and now I know why! However, I didn’t add the apple cider vinegar, because the tea seemed acidic enough, already.
Then I re-read and saw that you state that the acidity of the vinegar somehow affects the intestine? That doesn’t seem right to me – do you have a citation for that?
Regardless, like I said, tea was yummy and helpful! Thanks!
Hi, can you use powered ginger instead of fresh? Or only fresh?
Hi Kate, Probably dried ginger would be fine unless it’s too gritty for your tastes – I actually used some steeped dried ginger slices like are frequently sold in “ethnic” specialty markets or aisles. Hope you found an answer~~
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If drinking ginger tea after a meal works better for you then feel free to stick with that.
The intention behind drinking it before is to allow the volatile oils to calm the digestive tract before digesting food can irritate it but different timings will work better for different people so I’d suggest trying different times and noticing when you get the best results.
Where did you get the cup from?
Just made this and I absolutely love it! I love the tingling feeling from the ginger – it makes for such a soothing drink!
Isn’t it great? So glad to hear you enjoyed it!
Thanks for this recipe! Do you have a substitute for the green tea? I avoid caffeine after reading how it works and taxes your organs and the myriad of ways it destroys your health in Caffeine Blues. I’m gonna try it with another herbal detoxing tea with no caffeine.
You could probably just use any caffeine-free herbal tea. Lemon balm or peppermint would be my first choices!
I was having debilitating heartburn and bloating tonight. I came across your page, and I happened to have all the ingredients, by the grace of God! I’m currently sipping this tea and able to finally sit down! I should finally (hopefully) be able to go to sleep, now! Thank you sooo much for sharing!
I work in the health care industry and this looks amazing. So many times the things we need are in the foods we have. Lemon is know to have some great health benefits I think you nailed it with this blog
Thank so much, Jessica! Food can certainly also be our medicine sometimes, and especially preventatively.