Feeling bloated and uncomfortable is never a pleasant feeling. Even though you may be doing all the " right " things to prevent bloating in the first place, sometimes it just comes out of nowhere and you're left scrambling to find out what's causing it and how to treat it. immediately!
If this sounds familiar, you're not alone. Luckily, as science continues to advance, so does the research on foods (and drinks!) that can help reduce bloating and make you feel more confident. Here's what a nutritionist says about which teas can actually help reduce bloating.
Why do nutritionists recommend green tea for bloating?
With so much research on the health benefits of green tea, it's no surprise that it's also a boon for reducing bloating. One of the key ingredients in green tea is catechins, specifically epigallocatechin gallate (EGCG), which helps reduce inflammation and promote healthy digestion. These antioxidants can help soothe the digestive tract and reduce gas buildup, which can cause bloating.
A new study suggests that green tea may help correct gut dysbiosis, a condition in which harmful bacteria outnumber beneficial bacteria in the gut. This can have a major impact on the development of inflammatory conditions. Digestive disorders such as irritable bowel syndrome (IBS), constipation, diverticulitis, celiac disease, and others can negatively impact the quality of life of those who suffer from them. And bloating often accompanies them.
Compounds in green tea may actually be effective in helping you get rid of bloating. But why? One theory is that the antioxidants in green tea—mainly polyphenol compounds called catechins—have anti-inflammatory, anti-cancer, antioxidant, antibacterial, and heart-health-promoting properties.
By doing this, the beneficial catechins in green tea will pick up the 'bad guys' in your gut microbiome and help eliminate them from your body, reducing inflammation and helping you feel healthier. Remember, inflammation is the body's response to injury, which can happen frequently in chronic disease states. Bloating can occur along with inflammation in many people, which is why focusing on reducing inflammation in the gut can improve bloating.
The science behind the benefits of green tea is still evolving, including its potential to improve conditions that often accompany bloating.
Benefits of green tea
Promote gut health
Thanks to previous research on the gut, scientists have continued to explore conditions in which antioxidants—such as polyphenols found in green tea—support the gut microbiome. In one study, researchers highlighted the important role antioxidants play in gut health. In a condition often referred to as 'leaky gut,' increased intestinal permeability can allow harmful compounds to enter the body and cause harm.
Diet and lifestyle play an important role in maintaining a healthy gut microbiome, including eating foods rich in polyphenols, such as catechins and EGCG. We know from numerous studies that green tea is rich in these two polyphenols and that it can even help reduce bloating, which often accompanies digestive disorders.
Reduce the risk of cancer
One of the side effects of cancer or cancer treatment is bloating. While there is still ongoing research in this area, one of the most exciting developments is about green tea and its potential anti-cancer benefits.
One study investigated the effects of green tea compounds, primarily EGCG and its metabolites, on protection against colorectal cancer. Although the review authors used both human and animal studies, the results were consistent: green tea consumption increased phenolic activity in both humans and mice infected with cancer cells.
Helps relieve menstrual cramps
If you've ever struggled with menstrual cramps, adding green tea to your daily routine may be beneficial. One study also explored this topic, suggesting that EGCG could be an alternative to over-the-counter painkillers for those suffering from menstrual cramps and bloating. Their hypothesis is that EGCG blocks the release of prostaglandins, or compounds the body produces in response to pain and/or injury, similar to over-the-counter painkillers.
Adding green tea to your diet is considered safe for most people. It can also help reduce water retention if you tend to get bloated at that time of the month.