The uncomfortable feeling of bloating and pressure in your abdomen is never a pleasant sensation. Prevents the onset of bloating First of all, sometimes symptoms appear suddenly and you have to think immediately about what is causing them and how to treat them.
If this sounds like you, you’re not alone. But we’re here to help! Thankfully, as science advances, so does research into foods (and drinks) that can help you feel less bloated and more like yourself. We spoke to nutrition experts to find out more about teas that can actually help reduce bloating. Here are some flavorful chef tips for incorporating this beverage into your diet, whether you’re a tea drinker or not.
The best tea for bloating
Spoiler alert: the tea Green TeaA huge amount of research Health Benefits Green Tea It’s no wonder it also helps relieve bloating. Lauren Manaker, MS, RDN, LDA registered dietitian in Charleston,
“One of the key components of green tea is catechins, specifically epigallocatechin gallate (EGCG), which may reduce inflammation and promote healthy digestion. These antioxidants help soothe the digestive tract and reduce the buildup of gas that leads to bloating.”
One study European Journal of Pharmacology A study was conducted to investigate the relationship between green tea and its effects on the gastrointestinal system. Scientists found that consuming green tea is “the simplest and most beneficial way to help prevent gastrointestinal disorders.” Gastrointestinal disorders, etc. Irritable bowel syndrome (IBS), constipation, Diverticulitis, Celiac disease There are other effects that can reduce the quality of life for people with these conditions, and abdominal bloating often occurs at the same time as these symptoms.
The compounds in green tea are incredibly effective at eliminating bloating. But why? One theory is that the antioxidants in green tea, primarily the polyphenolic compounds Manaker mentioned known as catechins, exhibit anti-inflammatory, anti-carcinogenic, antioxidant, antibacterial and heart-boosting properties.
This is how the beneficial catechins in green tea recruit “bad” gut flora and rid your body of it, reducing inflammation and helping you feel your best. inflammation Bloating is the body’s response to injury, a common occurrence in chronic disease states. Many people experience bloating and inflammation at the same time, so focusing on reducing inflammation in the gut may improve bloating.
Over time, scientific research has also developed into the effects of green tea on symptoms associated with bloating. Let’s take a closer look at these.
Benefits of Green Tea for Bloating
Promotes gut health
Thanks to previous research on the gut, scientists continue to explore the conditions under which antioxidants like the polyphenols found in green tea can support the microbiome. A study published in 2023 found that: moleculeThe researchers emphasized that antioxidants play an important role in gut health.
Researchers have determined that increased intestinal permeability can allow harmful compounds to leak into the body and cause harm. Thankfully, they also noted that diet and lifestyle play an important role in keeping your microbiome strong, including consuming foods rich in polyphenols such as catechin and EGCG. Numerous studies have shown that green tea, which is rich in these two polyphenols, can also help with the bloating that often accompanies digestive disorders.
Manaker agrees, writing, “Green tea contains compounds called polyphenols that may help balance gut flora and reduce gastrointestinal discomfort.”
May reduce cancer risk
According to the National Cancer Institute, abdominal bloating is a common side effect of cancer and cancer treatment. While work continues in this area of research, one of the most exciting advances concerns green tea and its potential anti-carcinogenic effects.
A review published in the journal, 2021, moleculeinvestigated the effects of green tea compounds, mainly EGCG and its metabolites, on the prevention of colorectal cancer. The researchers in this review conducted both human and animal studies and found the results were consistent: green tea consumption increased phenolic activity in both humans and mice infected with cancer cells. This means that both humans and animals who consume green tea may see their cancer cell growth inhibited by adding green tea to their diet.
However, as with any research study, there are limitations and a single study does not prove causation, so always consult your doctor before trying anything new and get personalized advice tailored to your needs.
Helps relieve dysmenorrhea
If you’ve ever suffered from period pain (often referred to in the literature as dysmenorrhea), you may want to consider incorporating green tea into your daily routine. A cross-sectional population-based study published in 2019 found that: BMJ OpenScientists studied 1,183 Chinese women to see how green tea affected period pain. Although the results have obvious limitations based on self-reported measures and confounding factors, the conclusions were clear: Participants who consumed green tea daily noticed a reduction in dysmenorrhea. Although bloating was not specifically mentioned, green tea may help relieve menstrual pain that is accompanied by bloating.
Review articles published in 2023 Nutrients Researchers have also looked into this issue and suggested that EGCG could be an alternative to over-the-counter painkillers for people who suffer from mental cramps, bloating, and pain. Their theory is that EGCG inhibits the release of prostaglandins, compounds the body produces in response to pain or injury, similar to over-the-counter painkillers. The authors noted that further studies looking at EGCG as a homeopathic remedy for treating period pain are needed to further support their findings.
Plus, adding green tea to your diet doesn’t eliminate most health concerns. And if you’re prone to bloating around menstruation, green tea may even help relieve water retention. “Drinking green tea also acts as a mild diuretic, helping to flush excess water from your body, further reducing bloating,” Manaker writes.
Tips for incorporating green tea into your diet
“Incorporating green tea into your daily routine has many health benefits,” says Manaker, a culinary nutritionist, chef, and cookbook author. Wendy Jo Peterson, MS, RDNagrees. Peterson writes, “Green tea is packed with goodness-boosting nutrients and incredibly versatile in the kitchen — you don’t have to be a tea connoisseur to reap the benefits!” Here are some tips Manaker and Peterson recommend for getting more green tea into your daily diet:
- Try the Green Tea LatteIf you drink coffee regularly, Matcha Latte (Matcha (Green tea is a type of tea with many health benefits.) Consider using a plant-based milk, such as soy, which provides protein and doesn’t interfere with the metabolic benefits of green tea (research shows that cow’s milk may interfere with the metabolic benefits for some people).
- Season to tasteAdd lemon slices, A little honey or Mint sprigs To enhance the flavor of green tea, try adding matcha, or combine it with a staple ingredient like honey: “Matcha is a great complement to the honey,” says Peterson.
- Santee: Place a green tea bag in a sunlit glass jar and steep in cold water to make a refreshing glass of sun green tea.
- Making ice: Pour Sun Tea into ice cube trays and freeze.Add to water, lemonade or other drinks for added antioxidant benefits. Every bite is full of flavour.
- Green Tea Smoothie: Mix freshly brewed green tea with your favorite fruit and a little yogurt for a healthy and refreshing smoothie.
- Cooking with Green Tea: Use brewed green tea as a base for soups, bouillons, and rice dishes to add extra flavor and antioxidants.
- Green tea dessert: Matcha powder is a type of powdered green tea that gives baked goods like muffins, cookies, and ice cream a unique, nutritious flavor. Peterson says that matcha powder is Panna cotta It’s fun and flavorful, with a coconut and almond milk base.
Other ways to relieve bloating
Drinking green tea (in various ways) may help relieve bloating, but there are other treatments you can try. Manaker recommends these tips to help manage bloating:
- I focus fiber. Eating foods high in fiber, such as fruits, vegetables, legumes, and whole grains, helps maintain healthy digestion and prevents the buildup of gas that leads to bloating.
- Add Probiotics. Consuming probiotics, found in fermented foods like yogurt, kimchi, and sauerkraut, can also support gut health by adding variety and diversity to your gut bacteria.
- Stay Hydration. Staying hydrated by drinking plenty of water can help promote healthy digestion and reduce bloating.
- Consider eating small, frequent meals. Chew your food slowly and eat small, frequent meals rather than large ones. This will reduce the amount of food in your stomach and lower your risk of bloating.
Conclusion
A healthy diet and lifestyle is important to prevent bloating in the first place. But despite your best efforts, bloating can happen and leave you feeling uncomfortable in your stomach. Thankfully, certain foods, drinks, and habits can help. Nutrition experts recommend drinking green tea to relieve bloating. Even if you don’t like hot tea, you can still benefit from the antioxidant properties of green tea. Green Tea Smoothie, eat well It’s a favorite among our readers when they need a refreshing, nutritious bite.
