She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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Feeling bloated? Try adding one of our anti-bloat drinks to your diet to help release the excess gas and fluid that can create that bloated feeling. Here are eight options you might want to try.
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Water
It sounds boring, but water can solve your bloating problem for a few different reasons.
For starters, if your bloating is caused more by fluid retention than gas, you might be dehydrated. If you are, your body will hold onto more water than usual, leaving you puffy. Grabbing a glass of water could encourage it to release excess fluid.
One sign that you’re dehydrated is that your urine is straw-coloured or darker so use that as a good guide.
You don’t need to gulp down glass after glass – drinking too much water in one go is not healthy, just have a glass sipped slowly and see what happens.
If your bloating is gas-related, and you aren’t passing bowel movements regularly, then constipation could be behind your bloat – and dehydration can also worsen this. Increase your water intake across the day and see if things start moving.
Get some ideas on how to drink more water in our hydration challenge.
Peppermint Tea
Peppermint tea relaxes the muscles of the gastrointestinal tract, which can relieve cramps, reduce bloating, and help gas pass more quickly.
One thing to watch: peppermint can relax the esophageal sphincter, so if you get acid reflux or suffer from GERD, you might want to try another remedy.
You can use peppermint tea bags or steep a handful of fresh, crushed mint leaves in hot (not boiling) water for 5-10 minutes, then drink.
If you pick the leaves, make sure you wash them before using.
Black Lemonade
Black lemonade is a drink containing activated charcoal, a natural way of absorbing gas in the gut. However, even though it’s natural, it shouldn’t be used every day as it can affect how you absorb certain medications (if you’re on the contraceptive pill or any other regular medication, speak to your doctor before you use it). This is a quick debloat remedy only.
To make it, pour a glass of still water and add some lemon juice. Then, empty the contents of one activated charcoal capsule or the suggested dose from your brand if you’re using black charcoal powder. Mix well.
Many black lemonade recipes include sweeteners like stevia or agave, but both of those can cause bloating in those sensitive to them – so it is best to keep it basic.
Ginger Tea
Ginger is a powerful digestive aid that helps stimulate gastric emptying, reducing the build-up of gas and easing bloating. Its natural compounds, such as gingerol, soothe the digestive tract and relieve that “tight” feeling. Sipping ginger tea after meals is especially effective.
As with mint, you can use teabags to make your ginger tea or make it fresh.
Unlike mint, you don’t just steep ginger in water to make ginger tea – it’s too fibrous and woody for that to give a good result. Instead, add sliced ginger to a pan of water and simmer for about 10 minutes. The longer you leave it, the stronger the tea.
Remove the ginger slices before drinking.
Chia Water
This is another rapid flush method if your bloating is caused by constipation or a slow gut transit time.
Making it couldn’t be easier. Just soak one teaspoon of chia seeds in a glass of water for five minutes, then drink. If you want to add a little flavour, then squeeze in a dash of lemon or lime juice – that turns it into Chia Fresca!
The drink is high in fibre but also has a thick, gloopy consistency that can trigger the gut to move – sometimes quite quickly!
Note – if you’re not used to a high-fibre diet, or if the drink doesn’t get things moving quickly, the extra fibre can cause your gut bugs to go into a happy feeding frenzy. Ironically, this can produce gas as a side effect. The amount of chia in the recipe above is pretty slow, and soaking the seeds will help, but, don’t go overboard.
Also, it’s not advised to drink or eat foods that swell, like chia, if you have any kind of swallowing difficulty.
Fennel Tea
Fennel seeds are renowned for their carminative properties, which help relax intestinal muscles and prevent gas from forming. Drinking fennel tea can also help flush out toxins and improve digestion by boosting bile production.
Do not drink fennel tea when pregnant.
Chamomile Tea
Chamomile tea is known for its calming properties, and stress can play a role in bloating as it relaxes the intestinal muscles, letting gas pass out. It also has calming properties so it might help bloating caused by stress-induced digestive issues.
Avoid chamomile if you’re allergic to ragweed or related plants. Also, it can make you sleepy, so it might not be the ideal morning remedy.
Lemon Balm Tea
Lemon balm is a member of the mint family and has mild antispasmodic properties, making it a gentle remedy for gas and bloating. It also calms the nervous system, which is great for those whose digestion is affected by stress.
Large doses may cause drowsiness or interact with thyroid medications.