Does Lemon Water Help With Bloating?

Most people experience bloating occasionally and turn to natural ways to relieve discomfort. Drinking lemon water (water with some lemon slices added) is one such strategy. Though lemon water may benefit digestive health, this is likely an indirect effect that has more to do with lemon water's hydrating effects (and, potentially, certain compounds in citrus).

Does Your Drinking Water Temperature Matter?

There's limited research on whether cold, warm, or room temperature water is best to consume, but here are some potential benefits of each:

• Cold: Helps cool down your core body temp, which may be helpful after a tough sweat session.¹
• Warm or room temp: In addition to providing a comforting feeling for some people, these temperatures may help enhance circulation and relax digestive muscles.²

Overall, the best water temperature is the one you're most comfortable drinking, making you more likely to drink water. The temperature of your water matters far less than being adequately hydrated.

Why Lemon Water Could Be Useful for Bloating

Lemon water isn't a magic anti-bloating potion, but that doesn't mean it's not helpful.

It may be a good choice for reducing bloat because it's a hydrating beverage, and lemons contain certain citrus compounds that may have digestive benefits.

First, staying hydrated is essential for digestive (and overall) health.³ Drinking plain water helps keep things moving and flush out excess sodium, which otherwise encourages your body to hold onto more fluids and contributes to feelings of bloating.⁴

Lemons contain a citrus compound called hesperidin. Though the exact mechanisms aren't well understood, some research indicates that hesperidin can help reduce inflammation throughout the digestive tract.⁵ Inflammation may not cause bloating, but it can contribute to your discomfort.

Interestingly, in one study, the participants drank either lemon or plain water before every meal for four weeks. The authors found that drinking lemon water altered gut bacteria and relaxed the intestinal muscles needed to move food through the digestive tract, supporting digestion.⁶

When, How, and How Much to Drink

There's not necessarily a "best" time to drink lemon water, but starting your hydration habits earlier in the day can help prevent dehydration and keep things moving in your digestive tract.⁷

Some research suggests drinking a cup or so of lemon water right before a meal can help your body prepare for digestion and possibly avoid bloating caused by food.⁶

Additionally, it may be helpful to sip on it slowly to avoid feeling full after drinking water. However, there isn't enough research on lemon water for bloating to provide specific recommendations.

When, how much, and at what temperature to drink lemon water depends mostly on personal preferences.

Additional Health Benefits

Though drinking lemon water isn't a surefire way to alleviate bloating every time you experience it, it may be worth a shot. It may also offer health benefits, such as:

• Boosting vitamin C intake: Lemons are a good source of vitamin C, an antioxidant that supports the immune system, helps fight inflammation, and promotes healthy skin by aiding collagen production.⁸⁹
• Supporting hydration: If you like the taste of lemon water, this can help encourage hydration. Staying hydrated is crucial for overall health, including digestion and skin health.¹⁰³
• Aiding weight management: Drinking lemon water before meals may help you control your appetite by promoting fullness, potentially aiding in weight management efforts.¹¹
• Improving skin health: The vitamin C and hydration from lemon water can help reduce skin dryness, prevent wrinkles, and promote a glowing complexion.⁸
• May support kidney health: Though lemon water is not as effective as orange juice, it may help prevent kidney stones by increasing citrate levels in urine, which reduces the risk of stone formation. ¹²

Can Lemon Water Help With GI Conditions?

Lemon water may offer mild benefits for some gastrointestinal (GI) conditions. It is not a cure for them.

Its high vitamin C content may support gut health by promoting healthy bowel movements and reducing inflammation.⁶¹³⁸ However, individuals with conditions like acid reflux may find that the acidity in lemon water worsens their symptoms.¹⁴

Though lemon water can support hydration and may provide some mild digestive relief, people with GI conditions should listen to their bodies and consult a healthcare professional before incorporating it as a regular remedy.

Alternative Ways to Treat Bloating

If lemon water isn’t providing enough relief, there are other preventative ways to reduce bloating:

• Eat slowly: Eating too quickly might cause you to swallow excess air, contributing to bloating. Take your time during meals and chew food thoroughly.
• Avoid carbonated drinks: Soda and carbonated beverages release carbon dioxide into the stomach, which may increase gas and bloating for some people.¹⁵
• Limit sodium intake: High sodium levels can cause your body to retain water, leading to bloating. Opt for fresh, whole foods and avoid overly processed or salty foods.
• Incorporate fiber gradually: A fiber-rich diet is essential for gut health, but increasing it too quickly can cause bloating if you’re not used to it.¹⁶ Slowly increase fiber-rich foods like vegetables, fruits, legumes, nuts, seeds, and whole grains.
• Stay active: Light physical activity after a meal, such as walking for 10 to 15 minutes, can help move gas through the digestive tract and alleviate bloating.¹⁷
• Try probiotics: Probiotics support gut health by balancing gut bacteria, which may help reduce bloating caused by digestive imbalances.¹⁸
• Avoid artificial sweeteners: Sugar alcohols, commonly found in diet foods and sugar-free gum, can be challenging to digest and cause gas and bloating for sensitive individuals, especially when consumed in large amounts.¹⁹
• Stay hydrated: Drinking plenty of water can help reduce water retention and prevent constipation, which can contribute to bloating.³

Summary

Lemon water is a great way to add some variation to your hydration routine, especially if you tend to get tired of drinking plain water all the time. Though some research suggests that compounds in lemons may offer digestive health benefits, little scientific evidence supports drinking lemon water to prevent bloating.

Still, that doesn't mean it's not helpful for some people. Give lemon water a try and see if it works for you. It may also be worthwhile to try some of the everyday tips above to reduce bloating. If your bloating doesn't go away or you can't identify specific triggers, speak with a healthcare provider.

Sources:

1. LaFata D, Carlson-Phillips A, Sims ST, Russell EM. The effect of a cold beverage during an exercise session combining both strength and energy systems development training on core temperature and markers of performance. J Int Soc Sports Nutr. 2012;9(1):44. doi:10.1186/1550-2783-9-44.
2. Ren Y, Ke M, Fang X, et al. Response of esophagus to high and low temperatures in patients with achalasia. J Neurogastroenterol Motil. 2012 Oct;18(4):391-8. doi: 10.5056/jnm.2012.18.4.391. Epub 2012 Oct 9. PMID: 23105999; PMCID: PMC3479252.
3. Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439-58. doi:10.1111/j.1753-4887.2010.00304.x.
4. Taylor K, Tripathi AK, Jones EB. Adult dehydration. [Updated 2022 Oct 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555956/
5. Stevens Y, Van Rymenant E, Grootaert C, et al. The intestinal fate of citrus flavanones and their effects on gastrointestinal health. Nutrients. 2019;11(7):1464. doi:10.3390/nu11071464.
6. International Medical Journal. Effects of citric acid in lemon water on the human intestinal microbiota: a comparison between pre-meal intake of water and lemon water.
7. Vieux F, Maillot M, Rehm CD, et al. The timing of water and beverage consumption during the day among children and adults in the United States: analyses of NHANES 2011-2016 data. Nutrients. 2019;11(11):2707. doi:10.3390/nu11112707.
8. Abdullah M, Jamil RT, Attia FN. Vitamin C (ascorbic acid) [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499877/
9. Lv X, Zhao S, Ning Z, et al. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chem Cent J. 2015;9:68. doi:10.1186/s13065-015-0145-9.
10. Liska D, Mah E, Brisbois T, et al. Narrative review of hydration and selected health outcomes in the general population. Nutrients. 2019;11(1):70. doi:10.3390/nu11010070.
11. Daniels MC, Popkin BM. Impact of water intake on energy intake and weight status: a systematic review. Nutr Rev. 2010;68(9):505-21. doi:10.1111/j.1753-4887.2010.00311.x.
12. Barghouthy Y, Somani BK. Role of citrus fruit juices in prevention of kidney stone disease (KSD): a narrative review. Nutrients. 2021 Nov 17;13(11):4117. doi: 10.3390/nu13114117. PMID: 34836376; PMCID: PMC8625077.
13. Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211.
14. Khan M, Shah K, Gill SK, et al. Dietary habits and their impact on gastroesophageal reflux disease (GERD). Cureus. 2024;16(7):e65552. doi:10.7759/cureus.65552.
15. Camps G, de Graaf K, Smeets PAM. Men and women differ in gastric fluid retention and neural activation after consumption of carbonated beverages. J Nutr. 2018;148(12):1976-1983. doi:10.1093/jn/nxy230.
16. Borkoles E, Krastins D, van der Pols JC, et al. Short-term effect of additional daily dietary fibre intake on appetite, satiety, gastrointestinal comfort, acceptability, and feasibility. Nutrients. 2022;14(19):4214. doi:10.3390/nu14194214.
17. Hosseini-Asl MK, Taherifard E, Mousavi MR. The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial. Gastroenterol Hepatol Bed Bench. 2021;14(1):59-66. PMID:33868611
18. Serra J. Management of bloating. Neurogastroenterol Motil. 2022;34(3):e14333. doi:10.1111/nmo.14333.
19. Lenhart A, Chey WD. A systematic review of the effects of polyols on gastrointestinal health and irritable bowel syndrome. Adv Nutr. 2017;8(4):587-596. doi:10.3945/an.117.015560.

Important Notice: This article was originally published at www.verywellhealth.com by Lauren Panoff, MPH, RD where all credits are due. Medically reviewed by Suzanne Fisher, RD.

Disclaimer

The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Veripeudic.com. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Veripeudic.com are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Veripeudic.com in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Veripeudic.com or others appearing and are protected under the first amendment.

Veripeudic.com promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.

Veripeudic.com does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Veripeudic.com does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.

To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind. Veripeudic.com hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.