Help beat bloat by drinking this before bed.
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- Sipping on ginger tea in the evening may help reduce bloating.
- Ginger contains compounds that help speed digestion and reduce inflammation.
- Try slowing down when you eat, going for a short walk and taking deep breaths.
Bloating is normal but can be uncomfortable, especially in the evening when you’re trying to relax and go to bed. It can also be worse when you suffer from a condition like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). The good news is that while it may seem counterintuitive to consume something when you’re bloated, a late-night drink could provide relief. No, not that kind of traditional nightcap. The best late-night drink for bloating is a warm cup of ginger tea, according to dietitians.
Ginger tea may support healthy digestion and help ease occasional bloat, says Lauren O’Connor, M.S., RDN, RYT. “It’s naturally caffeine-free and has a warm, zingy flavor, making it a comforting choice as you wind down for the night,” she says. Ginger has long been used as a natural remedy for conditions like IBS, IBD and others. Now there’s science to explain how it may help beat bloat. Keep reading to learn the ways ginger tea may reduce digestive discomfort in the evening, along with other ways to keep bloating at bay.
It May Speed Up Digestion
When food sits in your stomach for too long, it can lead to feelings of heaviness or bloating. “Ginger may provide some relief by supporting gastric emptying, or how quickly food moves out of the stomach,” says O’Connor. Research shows that ginger is effective for speeding up digestion, especially in people with dyspepsia, the medical term for indigestion. Dyspepsia can lead to discomfort, burning or bloating in the upper part of the stomach. One study found that four weeks of ginger supplementation in individuals with dyspepsia reduced abdominal pain, burning and feelings of fullness.
The caveat here, says Vandana Sheth, RDN, CDCES, FANDis that most research has focused on ginger extracts or supplements rather than a cup of ginger tea. So, she says to consider ginger tea a gentle, practical way to include ginger rather than viewing it as a treatment for bloating. That being said, ginger has been shown to reduce several symptoms of IBS, including bloating, stomach pain, gas and diarrhea.
It May Reduce Inflammation
Inflammation in the gastrointestinal tract can cause or worsen issues like nausea, vomiting, indigestion or bloating. “Ginger contains compounds such as gingerols and shogaols that may help reduce inflammation and support digestive health,” says O’Connor. Gingerols give ginger its strong flavor and scent. When cooked or dried, gingerols transform into shogaols, and both compounds have anti-inflammatory and antioxidant properties. Studies show that gingerols and shogaols reduce the production of proinflammatory cytokines, such as TNF-alpha and IL-1 beta. Ginger also contains natural compounds called paradols, which, along with gingerols and shogaols, have antioxidant properties that can help reduce oxidative stress in the digestive tract.
It May Reduce Nausea
Feelings of nausea can accompany bloating, especially at night after a big meal, and ginger tea may help. “Ginger has some of the strongest clinical evidence for nausea, which may be helpful when bloating comes with queasiness and general stomach discomfort,” says Sheth. Studies show that ginger is especially helpful for reducing pregnancy-related nausea, but ginger may help relieve nausea in others too.
Its antioxidant compounds, gingerols and shogaols, not only soothe the digestive tract, but they also block the signal from the gut to the brain that causes feelings of nausea. The mechanism is similar to how anti-nausea medications work. In addition, ginger has a compound called zingerone, which may help lessen nausea.
It Supports a Healthy Gut Microbiome
Ginger has been shown to favorably shift the gut microbiome, and maintaining a healthy gut microbiome can support your overall digestive health, says O’Connor. Bloating often occurs when there’s a disruption in the gut-brain connection, and the makeup of bacteria in the gut can positively or negatively impact that communication.
The bioactive compounds in ginger may increase good bacteria and decrease bad bacteria in the gut. While not exactly the same as tea, one study found that ginger juice supplementation for seven days increased diversity of bacteria in the gut and reduced proinflammatory bacteria. To get similar benefits from ginger tea, try steeping ginger root in hot water to make your own tea versus buying a premade ginger tea.
Other Tips to Reduce Bloating
Ginger tea is one tool in your toolbox. Here are other science-backed tips from dietitians to help reduce bloating in the evening.
- Slow down when eating. “Eating too quickly can make it easier to swallow excess air and can leave you feeling uncomfortably full,” says O’Connor. Slow down while eating and chew your food thoroughly to avoid swallowing too much air, which can lead to gas and bloating.
- Take a walk after dinner. Movement gets things moving. Going on a 10- to 15-minute walk after dinner may help you feel less full and release extra gas.
- Try diaphragmatic breathing. Research suggests that diaphragmatic breathing, which is slower, more relaxed breathing, may help reduce reflux symptoms and promote greater comfort after eating, says O’Connor.
- Look for patterns. “Bloating can stem from many factors, including constipation, certain carbohydrates, portion size and potential food intolerances,” says Sheth. Looking for clues and patterns can help you determine what might be causing the bloating in the first place.
Our Expert Take
Bloating can be caused by a GI condition, like IBS, or from eating too much or too quickly. If you’re feeling overly full at night, dietitians recommend ginger tea as the best late-night drink for bloating. Ginger contains a number of antioxidants, such as gingerols and shogaols, that have been shown to speed up digestion, reduce inflammation and nausea and increase good bacteria in the gut. Together, these may help alleviate bloating and indigestion in the evening.