Boost Your Gut Health With These Top 7 Teas For Digestion

Woman holding a hot cup of tea for digestive health

The Best Teas For Improving Digestion

Digestive discomforts like bloating, constipation, diarrhea, and cramps are very common. In fact, an estimated 60 to 70 million people are affected by some kind of digestive issue in the United States alone. The good news is that many herbal teas can provide relief from these unwanted symptoms and improve digestion in a natural way.

Teas made from herbs like peppermint, ginger, and chamomile contain compounds that have anti-inflammatory, antispasmodic, and antioxidant properties. This allows them to relax gastrointestinal muscles, reduce cramping and bloating, and soothe inflammation in the digestive tract.

In this article, we will cover 7 of the best teas for digestion that support gut health and offer relief from digestive problems. Sipping on some warm herbal tea can be a tasty way to keep your digestive system healthy and happy!

1. Peppermint Tea

A clear glass mug filled with peppermint tea with a mint leaf garnish

Peppermint tea is one of the most popular herbal teas for digestion that can effectively ease many digestive issues. The active ingredient menthol provides peppermint with its refreshing minty aroma and flavor. It also has a cooling effect that helps relax smooth muscle contractions in the digestive tract.

Drinking peppermint tea can help relax the intestinal tract and reduce symptoms like gas, bloating, stomach cramps, and diarrhea. The antispasmodic and anti-inflammatory effects of peppermint allow it to relieve pain and discomfort associated with digestive issues.

Some studies have also found that peppermint enhances bile flow, which helps improve the digestion and absorption of fats. The easiest way to reap the digestive benefits of peppermint is to drink 1-3 cups of peppermint tea daily, ideally between meals.

How Peppermint Tea Helps Digestion

  • Relaxes smooth muscles in the digestive tract
  • Reduces gas, cramping and bloating
  • Anti-inflammatory and antispasmodic effects
  • Stimulates bile flow to improve digestion

How to Drink Peppermint Tea for Digestion

  • Steep 1-2 tsp dried peppermint leaves in hot water for 5-10 mins
  • Drink 1-3 cups daily between meals
  • Avoid adding milk as it reduces the minty cooling sensation

2. Ginger Tea

A cup of ginger tea on a saucer with slices of fresh ginger root

Ginger tea is another excellent option for improving digestion naturally. Ginger contains active compounds like gingerol and shogaol that give it anti-inflammatory and antioxidant properties.

Drinking ginger tea for digestion can help settle an upset stomach and provide relief from nausea, gas, bloating, and abdominal cramps. The phenolic compounds in ginger help stimulate the production of saliva, bile, and gastric juices. This boosts the digestive process and allows for better breakdown of foods.

Ginger also has antispasmodic effects that help relax intestinal muscles, preventing cramping and bloating. Its anti-inflammatory abilities further soothe inflammation in the gastrointestinal tract.

Benefits of Ginger Tea for Digestion

  • Settles stomach and reduces nausea
  • Boosts digestion by increasing production of saliva, bile and gastric juices
  • Antispasmodic so reduces cramping and bloating
  • Anti-inflammatory so soothes intestinal inflammation

How to Make Ginger Tea for Better Digestion

  • Steep 1⁄2 to 1 inch piece of fresh ginger root in hot water
  • Can add lemon, honey, cinnamon for flavor
  • Drink 1-3 cups daily between meals

3. Fennel Tea

Glass mug containing fennel tea and fresh fennel

The fennel plant has long been used as a digestive aid in various cultures. Fennel seeds contain an essential oil called estragole that gives fennel its antispasmodic and anti-inflammatory benefits.

Sipping on fennel tea can help relax smooth muscle tissue in the digestive tract, providing relief from gastrointestinal issues like bloating, gas, heartburn, and constipation. Fennel also has carminative properties, meaning it can help prevent the formation of gas in the intestines and allow the body to expel existing gas.

Overall, fennel tea is an excellent digestive tonic that provides safe and effective relief for a variety of symptoms.

How Fennel Tea Supports Digestive Health

  • Antispasmodic that relaxes smooth muscles to reduce cramping
  • Carminative effect to prevent and relieve gas
  • Mild laxative to ease constipation
  • Anti-inflammatory to soothe digestive tract

Tips for Drinking Fennel Tea

  • Crush 1-2 tsp fennel seeds and steep in hot water
  • Add lemon, honey or cinnamon for additional benefits
  • Drink after heavy meals to aid digestion

4. Chamomile Tea

Teacup filled with chamomile tea on a table with fresh chamomile flowers

Chamomile tea is well-known for its calming effects, but it also offers great digestive benefits. It contains antioxidant compounds like apigenin that provide anti-inflammatory and antispasmodic effects.

Drinking chamomile tea can help soothe inflammation in the GI tract, preventing conditions like gastritis or colitis from flaring up. It also eases cramping by gently relaxing the muscles of the stomach and intestines.

Some research shows chamomile is useful for reducing nausea and vomiting, even morning sickness during pregnancy. It can also alleviate indigestion issues like acid reflux due to its anti-inflammatory effects.

With its mild sedative properties, chamomile tea can reduce stress and anxiety that contribute to digestion problems.

Digestion Benefits of Chamomile Tea

  • Reduces inflammation in the GI tract
  • Relaxes intestinal muscles to ease cramping
  • Alleviates nausea and motion sickness
  • Mild natural sedative that reduces stress-related digestion issues

How to Make Chamomile Tea

  • Steep 2-3 tsp dried chamomile flowers in hot water for 5-10 mins
  • Add honey or lemon for flavor
  • Drink 2-3 cups daily between meals

5. Green Tea

Two Chinese-style teacups filled with green tea, next to a tea kettle and fresh green tea leaves

Green tea is renowned for its powerful antioxidants, most notably EGCG. This compound provides potent anti-inflammatory and anti-spasmodic effects that can significantly improve digestion.

Research shows that drinking green tea can help reduce bloating and cramping by relaxing the muscles in the digestive tract. The EGCG in green tea also stimulates the breakdown of fats, allowing the body to digest and eliminate fat more efficiently.

Green tea further eases inflammation in conditions like IBS, Crohn’s disease, and colitis due to its antioxidant and immunomodulatory properties. It optimizes the digestion process by increasing motility in the intestines.

How Green Tea Improves Digestion

  • Powerful antioxidant EGCG reduces inflammation
  • Stimulates digestion and boosts metabolism
  • Antispasmodic to prevent cramping and bloating
  • Aids fat breakdown and elimination

Tips for Drinking Green Tea

  • Steep 1 tsp green tea leaves in hot water for 3 mins
  • Have 2-3 cups daily between meals
  • Avoid adding milk as it binds to the EGCG

6. Dandelion Tea

Hot cup of dandelion tea containing fresh dandelion flowers

Dandelion tea is an herbal tea made from the roots or leaves of the dandelion plant. It has a pleasant, earthy flavor and provides great digestive benefits.

Dandelion contains an antioxidant called taraxacin that stimulates bile production and flow from the gallbladder. This improves the body’s ability to digest fats. Dandelion also enhances the production of pancreatic enzymes needed to break down carbohydrates, proteins, and fats.

As a mild laxative, dandelion tea helps relieve constipation by drawing more water into the intestines and promoting bowel movements. It also has a natural diuretic effect that improves detoxification.

Digestive Benefits of Dandelion Tea

  • Increases bile production which improves fat digestion
  • Boosts pancreatic enzymes to enhance nutrient absorption
  • Mild laxative helps relieve constipation
  • Diuretic effect improves detoxification

How to Make Dandelion Tea

  • Steep 1-2 tsp dried dandelion root or leaves in hot water
  • Can add lemon, honey or ginger
  • Drink 1-2 cups daily, ideally before meals

7. Lemongrass Tea

Clear glass mug filled with lemongrass tea and two fresh lemongrass stalks

Lemongrass is a tropical plant that produces tea with a refreshing, citrusy flavor. It contains an active compound called citral that provides antispasmodic and anti-inflammatory effects.

Drinking lemongrass tea for digestion can help relax the muscles of the stomach when cramping occurs. This provides relief from stomach aches, bloating, and discomforts like heartburn or acid reflux.

The antioxidants in lemongrass also reduce inflammation in the stomach lining and help prevent ulcers. Some studies show lemongrass enhances detoxification by increasing urine output and promoting the elimination of waste products.

How Lemongrass Tea Aids Digestion

  • Reduces spasms and cramps in stomach
  • Lowers stomach acid production to prevent heartburn
  • Anti-inflammatory and antioxidant benefits
  • Enhances detoxification

Tips for Drinking Lemongrass Tea

  • Steep 2-3 lemongrass stalks in hot water
  • Add ginger or lemon for additional benefits
  • Drink 1-2 cups daily after meals


There are many delicious herbal teas that can be great for aiding digestion in a natural way. Peppermint, ginger, fennel, chamomile, green tea, dandelion, and lemongrass teas all contain beneficial active compounds that help improve various aspects of digestion.

Drinking these delicious teas for digestion can help relieve symptoms like bloating, stomach cramps, constipation, diarrhea, nausea, and more. They provide anti-inflammatory, antispasmodic, antioxidant, and carminative effects to optimize gut health and function.

Making teas using fresh or dried herbs part of your daily routine can significantly improve your digestion. However, for severe digestive conditions like IBS, Crohn’s, ulcerative colitis, or acid reflux, be sure to consult your doctor.

Sipping on a warm cup of herbal tea can be a tasty, caffeine-free way to keep your digestive system happy!

See Also: Top 10 Colon Cleansing Foods to Heal and Detoxify the Gut

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