Can Lemon Water Relieve Bloating? Possible Effects & Ways to Reduce Gas

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Discover if lemon water treats excess gas and bloating
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When it comes to natural remedies, people always rave about lemons. They’re believed to offer a host of health benefits, but can they really relieve excess gas and fullness in your stomach? In this article, we’ll explain whether drinking lemon water can help reduce bloating and boost your digestive system. We’ll also list additional benefits of drinking lemon water on the daily, as well as other ways to reduce gas and soothe your stomach.

Things You Should Know

  • Drinking lemon water helps improve your digestion, which may relieve bloating, indigestion, and heartburn.
  • Additional benefits of lemon water include: keeping you hydrated, boosting your immunity, and improving your skin’s appearance.
  • Alternative ways to treat bloating include eating high-fiber foods, reducing your salt intake, and exercising at least 30 minutes a day.
Section 1 of 3:

Does lemon water relieve bloating?

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    Bloating is usually caused by excess intestinal gas, but drinking lemon water first thing in the morning can aid in the digestive process. Citric acid found in lemons increases the production of stomach acids that help break down food and prevent gas formation, reducing problems like bloating, indigestion, and heartburn. [1]
    • While there isn’t a specific limit to how much lemon water you can drink in a day, 2 glasses is considered safe for most people. [2]
    • To reap the health benefits of lemon water , squeeze half a lemon into a glass of cold or warm water.
    • Excess intentional gas may occur if you eat too much fiber, swallow air when you eat or drink, have certain medical conditions (like GERD or food intolerance), or if it’s during your menstrual cycle. [3]
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Section 2 of 3:

Additional Benefits of Drinking Lemon Water

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    Most people don’t drink enough water each day, which can lead to constipation, dizziness, and other symptoms related to dehydration. If you don’t enjoy the taste of plain water, making lemon water can help you consume enough fluids stay hydrated . Just squeeze half a lemon into 8 fluid ounces (0.24 L) of warm or cold water, then drink away! [4]
    • Alternatively, make lemon honey water if you want more flavor, or to soothe a sore throat. Boil 1 cup (237 mL) of water, then stir in the juice of one medium lemon and 2 tsp (22 g) of honey.
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    Lemons are packed with vitamin C, B-complex vitamins, potassium, folate, iron, magnesium, and fiber—basically everything you need to keep your body in the best condition. [5] Vitamin C is specifically known to support your immune system, which plays a major role in maintaining healthy skin, bones, and blood vessels, while potassium boosts your heart health and nerve function. [6]
    • The juice of one lemon contains approximately 31 mg of vitamin C, or about 51% of the recommended daily intake. [7]
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    Lemons contain citrate, which prevents calcium from building up and forming stones in your body. The citric acid in lemon juice can also break down small kidney stones by creating soluble citrate salts, which then bind to the calcium and help the stones pass. [8]
    • Surprisingly, oranges contain citrate, but they do not prevent kidney stones from forming.
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    Since lemons contain a high amount of vitamin C, drinking lemon water regularly can make your skin appear more youthful. Vitamin C is a powerful antioxidant that protects your skin from free radicals and environmental damage, and it promotes collagen production, which may improve skin elasticity, volume, and hydration.
    • Lemons also contain alpha-hydroxy acids (AHAs) that can be used to brighten your skin naturally and reduce the look of dark spots or hyperpigmentation. [9]
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    Some people believe drinking lemon water boosts your metabolism and curbs your cravings, indirectly contributing to weight loss. Lemon water isn’t more effective than regular water in terms of losing fat, but it can be a low-calorie alternative for sodas, shakes, or any high-calorie beverage that causes weight gain. [10]
    • Lemon water may help you eat less because lemons contain pectin—a natural substance that makes you feel fuller for longer.
    • Instead of grabbing your usual orange juice or coffee in the morning, grab a glass of lemon water to keep your stomach satisfied and limit snacking.
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Section 3 of 3:

Other Ways to Reduce Gas & Bloating

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    Since bloating is often linked to excess intestinal gas, choose fiber-rich foods that pass through your digestive track easily. Slowly add fiber to your diet so you don’t overwhelm your system, and try to incorporate as much variety as possible. Although fiber may cause more gas at first, it will eventually break down and promote normal bowel movements, helping to relieve bloating, constipation, and excess gas. [11]
    • Quinoa
    • Oatmeal
    • Pineapple
    • Watermelon
    • Celery
    • Cucumbers
    • Ginger
    • Apples
    • Berries (blueberries, blackberries, raspberries, strawberries)
    • Yogurt
    • Fermented foods (kefir, kimchi, sauerkraut)
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    Processed foods are high in fat and sodium, which makes you retain water and feel bloated. Instead of snacking and eating out all the time, try to cook for yourself as much as possible (since restaurants tend to add excess salt to their food for flavor). Opt for low-sodium versions of sauces, broths, and other cooking staples, and eat saltier dishes in moderation. [12]
    • If you tend to add table salt to your food, ask your roommate or partner to hide it from it.
    • Purchase fresh foods instead of dried or processed versions to minimize your salt intake.
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    Normal eating behavior and habits like chewing gum, drinking carbonated beverages, and eating very quickly can make you swallow more air than usual, contributing to excess gas and bloating. While some people are more sensitive to gas production than others, pay close attention when you eat so you can identify if there’s a specific behavior or food choice that always leads to bloating. In the meantime, avoid: [13]
    • Talking while eating
    • Drinking through a straw
    • Consuming alcohol, carbonated beverages, or extremely hot or cold drinks
    • Chewing gum or sucking on hard candies
    • Wearing tight clothes while eating
    • Eating until your stomach hurts
    • Chewing too quickly
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    To reduce bloating and gas , try a digestive enzyme supplement such as Beano or BeanAssist. These medications are formulated to break down problematic carbohydrates that tend to cause bloating, such as white bread, pasta, and baked goods. [14]
    • If you suspect you might be lactose-intolerant, consume lactase (like Dairy Ease and Lactaid) to help break down lactose and reduce gas.
    • Always read the instructions on your specific medicine to ensure it’s consumed safely.
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    Regular exercise helps relieve bloating and prevents future instances from happening in the future. Hit the gym, walk around your neighborhood, go for a bike ride, dance around your room, or anything else to help move food through your digestive tract. [15]
    • If you have a desk job, take a 10-minute break to move around the room, or stand up and eat lunch.
    • Eat your last meal at 3 hours before you go to sleep to allow your body to digest the food.
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    While a little gas is normal from time to time, painful bloating or excessive gas on the daily might signal an underlying health issue. Consult your primary care physician if your bloating lasts over a week, interferes with your daily life, or is accompanied by additional symptoms like fever, vomiting, or bleeding. A professional can help you identify potential causes and get rid of bloating as soon as possible. [16]
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Expert Q&A

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  • Question
    What are the causes of bloating and how can you avoid them?
    Peter Gardner, MD
    Board Certified Gastroenterologist
    Peter W. Gardner, MD is a board certified physician who has practiced Gastroenterology and Hepatology for over 30 years. He specializes in diseases of the digestive system and liver. Dr. Gardner earned his Bachelor’s degree from the University of North Carolina and attended Georgetown Medical School. He completed his residency in Internal Medicine and then his fellowship in Gastroenterology at the University of Connecticut. He is a previous Chief of Gastroenterology at Stamford Hospital and remains on the staff. He is also on the staff of Greenwich Hospital and New York (Columbia) Presbyterian Hospital. Dr. Gardner is an Approved Consultant in Internal Medicine and Gastroenterology with the American Board of Internal Medicine.
    Peter Gardner, MD
    Board Certified Gastroenterologist
    Expert Answer
    Bloating is typically caused by air swallowing when you eat or drink. It could be from drinking carbonated products like soda, or it's something you’ve eaten and is getting fermented in the bowel, creating gas. If you're getting bloated often, stay away from gluten products and stay away from milk, as these often get fermented in the bowel or are hard to digest.
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      References

      1. ↑ https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic
      2. ↑ https://fischerinstitute.com/disadvantages-of-drinking-lemon-water-daily
      3. ↑ https://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/symptoms-causes/syc-20372709
      4. ↑ https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic
      5. ↑ https://www.flushinghospital.org/newsletter/the-surprising-benefits-of-hot-water-and-lemon/
      6. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/boost-your-senses-with-citrus-fruits
      7. ↑ https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
      8. ↑ https://share.upmc.com/2014/08/7-health-benefits-lemon-juice/
      9. ↑ https://share.upmc.com/2014/08/7-health-benefits-lemon-juice/
      1. ↑ https://share.upmc.com/2014/08/7-health-benefits-lemon-juice/
      2. ↑ https://health.clevelandclinic.org/foods-that-help-with-bloating/
      3. ↑ https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach#care-and-treatment
      4. ↑ https://www.brighamandwomens.org/patients-and-families/meals-and-nutrition/bwh-nutrition-and-wellness-hub/special-topics/gas-beat-the-bloat
      5. ↑ https://www.brighamandwomens.org/patients-and-families/meals-and-nutrition/bwh-nutrition-and-wellness-hub/special-topics/gas-beat-the-bloat
      6. ↑ https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach#care-and-treatment
      7. ↑ https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach#care-and-treatment

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