15 Herbal Teas for Better Digestion

Your stomach’s throwing a tantrum again. Maybe it’s the greasy takeout from last night, or that second slice of pizza you absolutely didn’t need. Whatever the reason, you’re bloated, uncomfortable, and searching for relief that doesn’t come in a bottle of chalky antacids.

Here’s the thing: herbal teas have been soothing angry guts for literally thousands of years. Not because they’re trendy or Instagram-worthy, but because they actually work. I’m talking about real relief from bloating, gas, indigestion, and that awful feeling of fullness that makes you want to unbutton your jeans in public.

I’ve tested more teas than I care to admit—some amazing, some absolutely terrible—and I’m sharing the 15 that genuinely make a difference. No fluff, no pseudoscience, just honest info about what works and why.

Why Your Gut Actually Needs These Teas

Before we jump into the list, let’s talk science for a second. Your digestive system is basically a 30-foot tube that processes everything you eat, and when things go wrong, you feel it everywhere. Research shows that certain plant compounds—flavonoids, polyphenols, and essential oils—can calm inflammation, relax intestinal muscles, and encourage healthy gut bacteria.

Unlike popping pills, drinking herbal tea gives your body a gentle nudge rather than a pharmaceutical hammer. The warm liquid alone helps things move along, and the active compounds do the heavy lifting. It’s not magic; it’s just plant chemistry doing what it’s done for centuries.

And here’s something cool: studies on tea and gut microbiome suggest that regular tea consumption can actually shift your gut bacteria balance toward beneficial strains. That means you’re not just treating symptoms—you’re potentially fixing the underlying issue.

The 15 Herbal Teas That Actually Work

1. Peppermint Tea – The Digestive Superstar

If I could only keep one tea in my pantry, it’d be peppermint. The menthol in peppermint leaves acts as a natural antispasmodic, meaning it relaxes the muscles in your digestive tract. Less cramping, less gas, less bloating.

Multiple studies confirm that peppermint oil helps with IBS symptoms, and while peppermint tea is less concentrated than oil capsules, it still packs a punch. I drink it after heavy meals, and the relief is usually noticeable within 20 minutes.

Fair warning though: if you deal with acid reflux, peppermint might make it worse by relaxing that lower esophageal sphincter. Your body, your call.

I brew mine strong—about 10 fresh leaves or one good-quality tea bag in boiling water for 8 minutes. This organic peppermint from Mountain Rose Herbs has been my go-to for years because the flavor is clean and intense without any weird aftertaste.

2. Ginger Tea – The Nausea Killer

Ginger is ridiculously effective for nausea. Gingerol, its main active compound, speeds up gastric emptying—basically, it helps your stomach move food into your intestines faster, which reduces that gross feeling of fullness.

I grate about a tablespoon of fresh ginger into boiling water and let it steep for 15 minutes. The longer you steep, the spicier it gets, so adjust to your taste. Some people love the burn; I’m somewhere in the middle.

Honestly, pre-packaged ginger tea bags are convenient, but fresh ginger gives you way more bang for your buck. This ceramic ginger grater makes prep stupidly easy—no knuckle casualties, just perfectly shredded ginger in seconds.

For mornings when you need both caffeine and digestive support, check out these coffee smoothies with ginger—they’re surprisingly good.

3. Chamomile Tea – The Gentle Soother

Chamomile gets hyped for sleep, but it’s equally good for digestion. The flavonoids in chamomile flowers have anti-inflammatory properties that calm your entire digestive tract. Think of it as a warm hug for your intestines.

I reach for chamomile when I’ve got that low-grade stomach ache that isn’t quite bad enough to worry about but annoying enough to ruin my day. It’s mild, slightly sweet, and pairs well with honey if you’re into that.

Brew it for 5 minutes—any longer and it gets bitter. These Egyptian chamomile flowers are fragrant and actually taste like flowers instead of hay, which is a problem with cheaper brands.

4. Fennel Tea – The Bloat Buster

Fennel seeds taste like licorice, which is either your jam or absolutely not. I wasn’t sold initially, but fennel’s ability to reduce bloating converted me. It’s carminative, meaning it helps expel gas from your intestinal tract.

Crush about a teaspoon of fennel seeds before steeping—it releases more of those essential oils. Pour boiling water over them, cover, and wait 10 minutes. The tea comes out slightly sweet with that distinctive anise flavor.

If fennel’s too intense straight up, try mixing it with peppermint. The combo is weirdly delicious and doubles down on the anti-bloating effects.

This fennel seed from Starwest Botanicals is organic and fresh enough that you can smell it through the sealed bag.

5. Dandelion Root Tea – The Detox Helper

Yeah, I know, “detox” gets thrown around like confetti these days. But dandelion root actually supports liver function and acts as a mild diuretic, which can help if you’re retaining water and feeling puffy.

The tea tastes earthy and slightly bitter—think coffee’s herbal cousin. I usually add a splash of oat milk to smooth it out. Steep the dried root for 15-20 minutes to extract all those beneficial compounds.

Dandelion also has prebiotic properties, feeding the good bacteria in your gut. It’s not an overnight miracle, but consistent use makes a difference.

Looking for more gut-friendly recipes? These calming tea blends incorporate similar digestive-supporting herbs.

6. Licorice Root Tea – The Ulcer Fighter

Licorice root is naturally sweet—like, genuinely sweet without any added sugar. It’s demulcent, which means it coats and soothes irritated mucous membranes in your digestive tract. Great for acid reflux and stomach ulcers.

One major caveat: don’t overdo it. Licorice can raise blood pressure if consumed in large amounts over time. A cup or two daily is generally fine, but if you’re already dealing with hypertension, skip this one.

I simmer dried licorice root for about 20 minutes—it needs that longer extraction time. The result is a thick, sweet tea that’s surprisingly satisfying on its own.

This licorice root from Buddha Teas comes pre-cut and ready to brew, no prep required.

7. Slippery Elm Tea – The Gut Lining Protector

Slippery elm is one of those obscure remedies that actually delivers. The inner bark contains mucilage that becomes gel-like when mixed with water, coating your esophagus and stomach lining.

It’s particularly helpful for GERD and gastritis. The texture is… interesting. Kind of thick and slippery (hence the name), which some people love and others find off-putting.

Mix about a teaspoon of slippery elm powder into warm water and stir well. I add a bit of cinnamon and honey to make it more palatable. It’s not winning any taste awards, but it works.

8. Lemon Balm Tea – The Stress Reliever

Your gut and your brain are connected—stress wreaks havoc on digestion. Lemon balm addresses both by calming your nervous system while easing digestive spasms.

The taste is lemony and minty, refreshing without being overpowering. I drink it in the afternoon when work stress starts manifesting as stomach tension.

Steep fresh or dried leaves for 5-7 minutes. This organic lemon balm from Frontier Co-op is aromatic and potent—you’ll smell it as soon as you open the bag.

Speaking of stress-busting beverages, these healthy coffee recipes with natural sweeteners offer alternative ways to get your caffeine fix without the jitters.

9. Marshmallow Root Tea – The Inflammation Fighter

Not the campfire kind—actual marshmallow root. Like slippery elm, it’s mucilaginous and coats irritated tissues. Excellent for inflammatory bowel conditions and general gut irritation.

The tea is mild and slightly sweet. I usually cold-brew marshmallow root overnight—just add a tablespoon to a jar of cold water and let it sit. This method extracts the mucilage without the heat, giving you a thicker, more soothing drink.

Mix it with chamomile for a powerful anti-inflammatory combo that tastes better than either one alone.

10. Turmeric Tea – The Anti-Inflammatory Powerhouse

Curcumin, the active compound in turmeric, is a beast at reducing inflammation. Your digestive tract will thank you, especially if you deal with conditions like IBS or Crohn’s.

Here’s the trick: curcumin isn’t well absorbed on its own. Add black pepper—the piperine in pepper increases bioavailability by up to 2000%. I also add a bit of coconut oil since curcumin is fat-soluble.

Grate fresh turmeric (wear gloves unless you want yellow fingers for days) or use powder. Simmer in water for 10 minutes with a pinch of black pepper and a teaspoon of coconut oil.

This electric milk frother is perfect for blending turmeric tea into a smooth, latte-like consistency without lumps.

11. Cinnamon Tea – The Blood Sugar Stabilizer

Cinnamon helps regulate blood sugar spikes, which indirectly supports digestion. Big blood sugar swings can mess with your gut motility and cause discomfort.

Use Ceylon cinnamon, not Cassia—Cassia contains coumarin, which can be harmful in large amounts. Ceylon is milder and safer for daily consumption.

Break a cinnamon stick into a few pieces, simmer for 15 minutes, and enjoy. It’s warming, slightly sweet, and pairs beautifully with apple slices if you’re feeling fancy.

12. Cardamom Tea – The Spice Route Secret

Cardamom has been used in Ayurvedic medicine for ages to treat digestive complaints. It’s carminative and helps with gas, bloating, and that uncomfortably full feeling.

Crush 3-4 cardamom pods, steep in boiling water for 8 minutes, and strain. The flavor is complex—slightly citrusy, floral, and warm. Definitely an acquired taste, but one worth acquiring.

I sometimes mix cardamom with ginger for a spicy, aromatic blend that’s especially good after rich meals.

For more creative ways to use cardamom, check out Get Full Recipe for spiced coffee drinks that incorporate this versatile spice.

13. Anise Tea – The Traditional Remedy

Anise tastes similar to fennel but slightly stronger. It’s excellent for relieving gas and bloating, and some studies suggest it can help with constipation too.

Crush a teaspoon of anise seeds, steep for 10 minutes, and sweeten if desired. I find it a bit intense on its own, so I usually mix it with peppermint or chamomile.

This anise seed from Simply Organic is fresh and fragrant—cheap anise tastes like black licorice gone wrong, so quality matters here.

14. Lavender Tea – The Relaxation Aid

Lavender for digestion might seem odd, but remember: stress and anxiety directly impact your gut. Lavender calms your nervous system, which in turn relaxes your digestive tract.

Use culinary-grade lavender, not the stuff from craft stores. The tea is floral and calming, best enjoyed in the evening when you can actually relax.

Steep about a teaspoon of dried lavender buds for 5 minutes—longer and it gets soapy. Mix with chamomile for maximum chill.

15. Rooibos Tea – The Gentle Option

Rooibos isn’t an herbal tea technically (it’s from a South African shrub), but it’s caffeine-free and packed with antioxidants. It’s anti-inflammatory and gentle enough for sensitive stomachs.

The flavor is naturally sweet and slightly nutty. I drink it when my stomach’s too irritated for stronger teas but I still want something soothing.

Steep for 5-7 minutes. This organic rooibos from Numi is smooth and doesn’t have that dusty quality some rooibos teas develop.

If you’re new to brewing tea, these beginner-friendly brewing tips translate well to herbal tea preparation too.

How to Actually Brew These for Maximum Benefit

Throwing a tea bag in hot water works, but you’re leaving benefits on the table. Here’s what actually matters:

Water temperature: Delicate flowers like chamomile do best around 200°F. Roots and bark (ginger, dandelion, licorice) need a full boil or even simmering.

Steep time: Most herbs need 5-10 minutes. Longer doesn’t always mean stronger—sometimes it just means bitter. Roots can handle 15-20 minutes.

Cover while steeping: This is crucial. Those essential oils are volatile and will literally evaporate into your kitchen if you don’t cover the cup.

Fresh vs. dried: Fresh herbs are nice when available, but dried herbs are often more concentrated. Adjust quantities accordingly—usually twice as much fresh to match dried.

Mixing and Matching: Custom Blends That Work

You don’t have to stick to single-ingredient teas. Some of my best results come from blends. Here are combinations I return to constantly:

The After-Dinner Blend: Equal parts peppermint, fennel, and ginger. Handles bloating, gas, and that overfull feeling like nothing else.

The Gentle Stomach Soother: Chamomile, marshmallow root, and a bit of licorice. Perfect for when your stomach’s irritated but not in full rebellion.

The Morning Starter: Ginger, turmeric, black pepper, and cinnamon. Anti-inflammatory, energizing, and gets your digestion moving.

The Stress-Gut Connection: Lemon balm, lavender, and chamomile. For when anxiety is messing with your stomach.

Start with these ratios and adjust to taste. More ginger if you like spice, more chamomile if you prefer mild. There’s no wrong way to do this.

If you’re into experimenting with flavors, these homemade syrup recipes can be adapted for sweetening herbal teas without refined sugar.

When to Drink These Teas for Best Results

Timing matters more than you’d think. Here’s what works for me and what the research suggests:

First thing in the morning: Ginger or turmeric tea on an empty stomach jumpstarts digestion and reduces inflammation before you eat.

20 minutes before meals: Dandelion root or fennel preps your digestive system for incoming food.

Immediately after meals: Peppermint, fennel, or cardamom helps process what you just ate and prevents bloating.

Before bed: Chamomile, lavender, or lemon balm calms both your gut and your mind for better sleep.

Throughout the day: Rooibos or mild chamomile keeps you hydrated and provides ongoing anti-inflammatory benefits.

IMO, consistency beats intensity. One cup of ginger tea daily for a month will do more than drinking five cups once a week.

For a complete morning routine that supports digestion, check out these breakfast pairings that complement herbal tea consumption.

What to Expect and When

Let’s set realistic expectations. Herbal teas aren’t pharmaceuticals—they work gently and sometimes slowly.

Immediate relief (within 30 minutes): Peppermint for bloating, ginger for nausea, fennel for gas. These have fast-acting compounds that start working quickly.

Short-term improvement (1-2 weeks): Reduced bloating, less frequent indigestion, more regular bowel movements. You’ll notice patterns changing.

Long-term benefits (1-3 months): Improved gut health overall, fewer flare-ups, better tolerance for foods that used to cause problems. This is where consistent consumption pays off.

If you’re not seeing any improvement after a month of consistent use, something else might be going on. Talk to your doctor—chronic digestive issues can signal conditions that need proper medical attention.

Common Mistakes (and How to Avoid Them)

Even simple tea can go wrong. Here’s what I’ve learned the hard way:

Using boiling water for everything: You’ll destroy delicate compounds in flowers and leaves. Check optimal temperatures for each herb.

Steeping too long: More time doesn’t equal more benefits. It usually just means bitter, undrinkable tea that you won’t finish.

Drinking too much, too fast: Start with one cup daily and increase gradually. Your gut needs time to adjust.

Buying cheap, old herbs: That dusty tea bag from the back of your pantry isn’t doing anything except taking up space. Fresh, quality herbs make a massive difference.

Expecting miracles: Herbal tea supports digestion; it doesn’t cure serious conditions. If you’ve got chronic issues, see a doctor.

Ignoring interactions: Some herbs interact with medications. Licorice with blood pressure meds, peppermint with certain antacids. Do your homework or ask your pharmacist.

The Cost Reality

Let’s talk money. Quality dried herbs run about $8-15 per ounce, which makes roughly 15-30 cups depending on the herb. So you’re looking at $0.30-1.00 per cup.

Compare that to antacids ($0.50-1.50 per dose) or digestive enzymes ($1-2 per serving), and herbal tea is actually cheaper. Plus, you’re addressing root causes instead of just masking symptoms.

FYI, buying in bulk saves money if you’ve found teas you love. This herb storage set with UV-protective jars keeps bulk herbs fresh for months.

The Bottom Line

Your gut doesn’t have to feel like a war zone. These 15 herbal teas offer real, science-backed relief from bloating, gas, indigestion, and general digestive discomfort.

Start simple—pick one or two that sound good, commit to drinking them consistently for at least two weeks, and pay attention to how your body responds. Keep notes if you’re the organized type, or just mentally track what works.

The beauty of herbal tea is that it’s low-risk, affordable, and genuinely helpful for most people. You’re not taking on side effects or dependencies—just supporting your body’s natural processes with compounds that have worked for thousands of years.

Your digestive system is complicated, and sometimes it needs more than tea. But for everyday issues, preventative care, and general gut support, these teas deliver. Give them a shot. Your stomach might actually thank you.