The #1 Tea to Reduce Bloating and Inflammation, According to Health Experts

It’s no secret that bloating is a less than enjoyable experience. Unfortunately, some people get bloated more than others and can struggle to find relief. While there are many different ways you can diminish your bloating, one method you may not have tried yet is drinking dandelion tea—yes, those bright yellow flowers you’ve probably seen blooming along the sidewalk. To learn more, we spoke with health experts to find out exactly why you get bloated, why dandelion tea is an effective antidote, and how drinking it can relieve your symptoms.

What Is Bloating?

Bloating is an uncomfortable sensation of fullness and tightness in your abdomen. Oftentimes, bloating can be accompanied by abdominal distention, or an increase in the size of your stomach. It “affects many people and can be triggered by various factors including food intolerances, eating too quickly, constipation, digestive disorders, hormonal fluctuations, and certain gas-producing foods,” says Elizabeth Katzman, functional diagnostic nutrition practitioner (FDN-P). Lucky for us, dandelion tea can offer some relief.

How Does Dandelion Tea Help With Bloating?

The dandelion plant, also known as Taraxacum officinale, is found almost everywhere in the world. And the flower, root, and stems are totally edible. However, dandelion tea is usually made from the plant’s leaves, but the root can be ground and applied to the warm drink as well. 

“Dandelion tea is made by steeping the roots, flowers, or leaves of the dandelion plant,” says Tara Schmidt, RDN, lead dietitian at Mayo Clinic Diet. “People may elect to drink dandelion tea while feeling bloated because there may be a diuretic effect, or an increase in the production of urine.” Dandelion tea increases urine output and helps flush excess water from the body. “This diuretic property makes it particularly effective for reducing bloating caused by water retention due to high sodium intake,” Katzman says. 

What Other Health Benefits Does Dandelion Tea Offer?

Beyond its bloating-relief benefits, dandelion tea has some surprising health advantages. “Traditionally used as a ‘liver tonic’ in folk medicine, dandelion root may help increase bile flow, potentially supporting liver detoxification processes and improving related skin and eye conditions,” Katzman says. “It has a long history of use for digestive health, helping to improve appetite, soothe minor digestive ailments, and possibly relieve constipation.” 

Dandelion tea may also have some nutritional value, since the plant itself is a great source of Vitamin A. “This plant is rich in antioxidants, particularly beta-carotene, which helps combat cellular damage and oxidative stress,” Katzman says. “Additionally, dandelion contains flavonoids, phenolic acids, and various minerals that contribute to its anti-inflammatory properties and overall health benefits.” Research shows it may also help with heart health due to its high polyphenol count, another anti-inflammatory compound.

When Should You Drink Dandelion Tea?

You can drink dandelion tea even if you aren’t bloated. But when you do feel yourself getting bloated or are preparing to eat something inflammatory, this is the ideal time to warm up a cup of dandelion tea and sip on it to relieve your symptoms. “Some health experts even recommend drinking it before bedtime, noting that it helps you wake up feeling refreshed and less bloated,” Katzman explains. This is due to its high beta-carotene count, which protects against both cell damage and oxidative stress.

The effects of dandelion tea can vary from person to person. Before drinking it regularly, discuss implementing it into your diet with your healthcare provider since certain medications like lithium, blood thinners, certain antibiotics, diuretics, and heart and blood pressure medications may interact negatively with the tea, our health experts warn. Otherwise, store-bought dandelion tea is a relatively harmless beverage that can do a whole lot of good.