The 8 Best Herbs for Bloating

There are many natural herbs that can help reduce and prevent bloating. In this article, we will review the potential causes of bloating and the 8 best herbs for bloating. …

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Medical Review by: Daniel Powers, MS
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There are many natural herbs that can help reduce and prevent bloating.

In this article, we will review the potential causes of bloating and the 8 best herbs for bloating.

the best herbs for bloating


It has been reported that over 100 million ambulatory care visits annually in the United States are due to digestive conditions. A 2018 survey announced that the most commonly reported gastrointestinal (GI) symptoms were heartburn/reflux (30.9%), abdominal pain (24.8%), bloating (20.6%), diarrhea (20.2%), and constipation (19.7%).

Bloating may occur for a number of different reasons. It may be a symptom associated with premenstrual syndrome (PMS). It may be from a digestive issue or condition such as indigestion, flatulence, irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), or from a food intolerance, sensitivity, or allergy.

Drinking or eating too fast, eating large meals, or having a poor diet can all contribute to bloating. Stress levels can also influence the GI tract; high levels of stress can have a negative impact on digestion and cause bloating.

Best Herbs for Bloating:

Below are some of the top research-backed herbs for bloating.

ginger for bloating

1. Ginger

Ginger (or Zingiber officinale) is a herb that has been used medicinally and as a cooking spice for centuries. It has a stimulating, warming effect, and is primarily used to support the digestive system, as well as reduce pain and inflammation.

Ginger has a carminative effect on the digestive system helping to reduce bloating, cramping, gas, and dyspepsia (indigestion).

Studies have shown that supplementation of ginger can help reduce bloating, belching, fullness, and stomach pain for those with dyspepsia.

Ginger has demonstrated gastro-protective effects for those with dyspepsia and H. pylori, helping to reduce fullness, nausea, belching, and pain.

Ginger has also been shown to help with constipation, nausea, bloating, and abdominal pain. 

Further research indicates that ginger is an effective stomach tonic for digestion problems.

A clinical trial using Prodigest®, a standardized extract of ginger and artichoke, showed to have a positive effect on digestion. Researchers state that “artichoke completes the effects of ginger because ginger is active on the stomach while artichoke on the small bowel.” Prodigest® exhibited improvements on dyspepsia symptoms such as bloating, nausea, and pain.

The German Commission E supports the use of ginger root for indigestion and motion sickness.


Ginger is considered a beneficial herb for supporting the digestive system by reducing issues such as bloating, pain, and inflammation.
gentian for healthy digestion

2. Gentian

Gentian (or Gentiana lutea) is a bitter herb that has been used to alleviate gastrointestinal stress.

Bitter herbs have been used medicinally for centuries, as a way to encourage digestion, relieve a variety of GI complaints, and treat GI conditions, as well as manage blood sugar regulation.

Furthermore, bitter herbs support the digestive system in a number of ways, including increasing saliva production, vagal nerve stimulation, digestive secretions (bitter receptors in the gut), enhancing the appetite, and improving blood circulation within the gut.

Due to gentian’s bitter compounds, the herb can help stimulate the release of digestive juices, which helps to break down food and relieve GI complaints such as indigestion and bloating.

The German Commission E approves the use of gentian root for digestive disorders including loss of appetite, fullness, and flatulence.


Gentian is a bitter herb thought to relieve various symptoms of gastrointestinal complaints including digestive issues and bloating.
wormwood for digestive issues

3. Wormwood

Wormwood (or Artemisia absinthium) is another bitter herb that is commonly used for gastrointestinal conditions.

Wormwood has been used for the management of gastritis, dyspepsia, flatulence, and gastric pain.

As a bitter herb, this herb can help release digestive juices, which can improve overall digestion and decrease bloating.

The German Commission E approves the use of wormwood for treating loss of appetite, dyspepsia, and biliary dyskinesia (a gallbladder disorder).


Wormwood is commonly used to support the gastrointestinal health by working to support digestion and reduce bloating.
natural remedies for bloating

4. Dandelion Leaf

Dandelion (or Taraxacum officinale) is a perennial herb, commonly seen as a weed. This plant is a rich source of several nutrients, helps to aid in GI issues, and acts as a diuretic.

Research has shown that due to dandelion leaf’s diuretic actions, it can help increase urine output, which may help reduce water retention and bloating.

More research indicates that this plant has strong diuretic and anti-inflammatory properties. Researchers explain that due to the plant’s high potassium content, this can help signal the body to flush out excess sodium, which may lead to less bloating.

The German Commission E reports the use of dandelion leaf for loss of appetite, dyspepsia, feelings of fullness, and flatulence.


Dandelion is thought to benefit digestive health and bloating through its diuretic and anti-inflammatory properties.
fennel for abdominal bloating

5. Fennel

Fennel (or Foeniculum vulgare) is an ancient medicinal herb used to help improve many digestive complaints.

Research has shown that fennel seeds are effective in relieving indigestion symptoms, including bloating and nausea.

Fennel works as a carminative to relieve gas, as a diuretic to get rid of water retention, and as an antispasmodic to relax the stomach muscles, which all aid digestion and bloating.

The German Commission E promotes the use of fennel seeds for dyspepsia, mild gastrointestinal disorders, fullness, and flatulence.


Fennel may work to decrease a variety of symptoms associated indigestion and gastrointestinal discomfort.
caraway for bloating relief

6. Caraway

Caraway (or Carum carvi) is a medicinal plant, native to Europe, Asia, and Africa. The seeds of the plant are often used in the treatment for indigestion and other GI complaints.

A study evaluating a combination of caraway oil and peppermint leaf oil showed an improvement on abdominal pain and discomfort for indigestion.

A review of several studies using the same above herbal combination demonstrated significant improvements in digestive conditions such as indigestion, Irritable Bowel Syndrome, and H. pylori infection. The highest reported improvements were bloating, abdominal pain, flatulence, and feelings of fullness.

The German Commission E notes the use of caraway seeds for indigestion issues such as mild health conditions of the GI tract, bloating, and fullness.


Caraway is considered a useful herb for reducing pain associated with indigestion and abdominal pain.
lemon balm for digestive discomfort

7. Lemon Balm

Lemon balm (or Melissa officinalis) is a herb that can be used to reduce GI symptoms and improve anxiety and stress.

A study used a combination of lemon balm, spearmint, and coriander for inflammatory bowel disease (IBD) and reported a decrease in frequency and severity of bloating episodes, as well as less pain.

Numerous studies have shown that lemon balm can decrease anxiety and stress. This can ultimately improve overall digestion and gut health due to the strong brain and gut connection.

The German Commission E indicates that lemon balm can be used for gastrointestinal complaints.


Lemon balm may support healthy digestion through reducing gastrointestinal discomfort and stress levels.
stinging nettle as one of the best herbs for bloating

8. Stinging Nettle

Stinging nettle (or Urtica dioica) is often seen as a weed, though it has been used medicinally for thousands of years. The plant has many health benefits due to its rich content of vitamins and minerals.

Research shows that stinging nettle can help relieve common PMS symptoms including bloating, cramping, and excessive bleeding, due to its astringent properties.

The plant also acts as a diuretic, helping to flush out excess water, which can improve water retention.


The many nutrients found in stinging nettle may work to lessen symptoms of abdominal discomfort and digestive issues.


Bloating is a bothersome symptom related to many different conditions. There are many herbs that can help combat bloating. To see what could be the culprit or root cause of bloating, it is best to consult with a qualified practitioner and/or licensed nutritionist. 

As always, it is recommended to consult with a qualified healthcare provider before adding any new herbs or supplements into your regimen, especially if you are pregnant, nursing, or taking medication.

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About Tara Bassi, MS, CNS, LDN

Tara is a Licensed Nutritionist and Clinical Herbalist, specializing in women’s health. She has a Master’s of Science in Clinical Nutrition and Herbal Medicine from Maryland University of Integrative Health and is a Board Certified Nutrition Specialist (CNS®).