The holiday season often brings indulgent meals, rich desserts, and perhaps one too many cocktails—all of which can leave you feeling uncomfortably bloated. Bloating, marked by tightness, pressure, or fullness in the stomach, can range from mildly irritating to quite painful. While occasional bloating usually subsides on its own, persistent bloating could signal underlying issues like digestive disorders, hormonal changes, or other medical conditions. (If your bloating persists or causes concern, consult your healthcare provider.)
The most common culprits behind bloating include excess intestinal gas, overeating, or eating too quickly. Fortunately, relief is easier than you might think. A well-chosen debloating drink can help calm your digestive system, reduce gas, and ease discomfort. Whether you’re recovering from a holiday feast or simply need quick relief, these six drinks are excellent remedies for tackling bloating. For additional tips, explore these 8 Easy Ways to Debloat After Overeating.
Kefir
Kefir, a fermented milk drink packed with probiotics, is an excellent option for easing bloating and supporting digestion. "The beneficial microorganisms in kefir help break down food in the intestines, relieving gas, bloating, and other digestive discomforts," says Lauren Manaker, MS, RDN, LDN, CLEC, CPT, owner of Nutrition Now Counseling and author of Fueling Male Fertility.
Kefir also promotes a healthy balance of gut microbiota, which is essential for overall digestive well-being. "One study found that people who consumed the probiotic strains in kefir daily for three weeks experienced noticeable reductions in bloating," Manaker adds.
Ginger Tea
Next time you’re feeling bloated, try making a cup of ginger tea, suggests Amanda Sauceda, MS, RD, owner of The Mindful Gut. "Ginger is a fantastic digestive aid because it encourages your stomach to empty, which can help alleviate bloating," she explains. Additionally, ginger acts as a carminative, meaning it helps reduce gas. "If your bloating is due to excess gas, ginger tea can provide relief," Sauceda adds.
Green Tea
"Green tea is a powerful ally against bloating, thanks to its high levels of antioxidants and catechins," says Malina Malkani, MS, RDN, CDN, owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. Catechins, known for their anti-inflammatory and antioxidant properties, can help soothe the digestive tract, reduce intestinal gas, and minimize bloating after a meal. "I love ending a meal with a cup of green tea to support digestion and maintain a sense of alertness," Malkani shares.
Water
"Sometimes, going back to the basics is the best solution," says Maggie Moon, MS, RD, author of The Mind Diet. Moon explains that water is a simple yet effective remedy for bloating caused by dehydration-related constipation. "When the body lacks sufficient water, it draws moisture from food as it moves through the GI tract, which can harden stool and lead to constipation. As stool lingers in the gut, bacteria have more time to break it down through fermentation, producing gas that causes bloating. Drinking water helps restore balance, ease stool passage, and eliminate the source of bloating."
Kombucha
Kombucha, a fermented beverage made from tea, sugar, and a symbiotic culture of bacteria and yeast (SCOBY), may support digestive health and help reduce bloating for some individuals, explains Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who serves on our Medical Expert Board. While research on kombucha's direct impact on bloating is limited, its probiotic content can support a healthy gut microbiota, which is linked to better digestion and a reduced risk of bloating.
"Fermented foods like kombucha may also contain enzymes that aid in digesting certain compounds, potentially reducing bloating," says Goodson. Additionally, kombucha is naturally low in sugar, as the sugar added during fermentation is consumed by the SCOBY. "Since excessive sugar intake can contribute to bloating, choosing low-sugar beverages like kombucha may help some people manage bloating," she adds.
Golden Milk
Golden milk, a comforting blend of turmeric, dairy or non-dairy milk, black pepper, ginger, and a touch of honey or sweetener, offers potential digestive benefits. Turmeric, known for its vibrant orange hue, contains curcumin—a compound with powerful properties. "Research suggests that curcumin may help alleviate bloating and feelings of excessive fullness in individuals dealing with indigestion, while ginger is a well-known remedy for bloating," explains Lauren Manaker, MS, RDN, LDN, CLEC, CPT. Together, these ingredients make golden milk a soothing choice for digestive support.