The 7 Best Teas for Digestion and Gut Health

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Next time your tummy feels like it's working overtime, you might not need to look beyond your tea cabinet. Many herbal teas can ease uncomfortable digestive symptoms that can occur after a large dinner, or even just a stressful day. But different teas work in different ways. Below, we review the most popular teas for digestion to help you choose the right one for you.

What kind of digestive issues can tea help with?

Tea can potentially help with some of the most common digestive issues, such as:

• Gas

• Bloating

• Constipation

• Nausea

• Heartburn

"Hot tea can be relaxing and soothing to the digestive tract," said Vandana Sheth, a registered dietitian specializing in plant-based nutrition.

Different types of tea contain their own specific compounds. This means they target different symptoms, Sheth said. For example, peppermint tea helps with bloating. But ginger is better for nausea.

What are the best teas for digestion?

Herbal teas, which come from herbs and spices, are best known to help with digestion issues. Here we review the research on some of the most popular and easy-to-find choices.

1. Peppermint tea

Peppermint has been used for centuries to treat stomach issues. Research shows that menthol, the main active compound in peppermint leaves, can help relieve gas and bloating.

Menthol has antispasmodic effects, which means it helps relax the muscles in the digestive tract. More relaxed muscles means less gas, bloating, and cramps. Studies show that peppermint oil can help relieve symptoms of irritable bowel syndrome (IBS) and other digestive disorders. It may also help with an upset stomach and nausea.

To make peppermint tea at home, you can steep fresh peppermint leaves in hot water for 5 to 10 minutes. "Peppermint tea bags are also effective, but fresh leaves may offer a more flavorful experience," Sheth said.

2. Ginger tea

Ginger has antioxidant and anti-inflammatory properties that may also help improve your digestion.

Studies suggest that ginger can especially help with nausea. But it may also help with indigestion and bloating. Researchers think gingerol - the main active compound in ginger - is responsible for these stomach-soothing benefits. It helps reduce inflammation in the digestive tract and ease any discomfort.

To make ginger tea at home, you can grate fresh ginger into boiling water and steep for 10 to 15 minutes. Just make sure you strain out the ginger before sipping. Similar to peppermint tea, "you can use ginger tea bags for convenience. But fresh ginger will typically provide a more potent tea," Sheth said.

3. Chamomile tea

Chamomile tea is a popular tea to drink before bed. Many people find it helps them feel more calm and relaxed. But this floral tea also happens to be a great digestion aid.

Research shows that chamomile also relaxes the muscles in the digestive tract. These are muscles that line the intestine, and contract to help move food along. This can help your body get rid of gas, which means less bloating and cramping. Chamomile can also help relieve pain associated with a variety of digestive disorders.

You can actually buy dried chamomile flowers (on large retail sites like Amazon) and steep them in hot water for 5 to 10 minutes to make tea, Sheth said. But, of course, chamomile tea bags are also a good alternative.

4. Senna tea

Senna tea comes from the leaves and pods of the senna plant, and it's used as a laxative to help relieve constipation. It's actually the active ingredient in the popular sennosides laxative Ex-Lax.

Senna works very differently from the other teas. Rather than relaxing the intestinal muscles, it stimulates them. This can help produce a bowel movement when you're backed up. But this also means that senna tea can lead to cramping, too.

While it can be a natural remedy for constipation, it's best to use senna only in the short term. Drinking senna tea often can cause dependency. In other words, you eventually may not be able to go to the bathroom without it.

Senna can also interact with certain medications, so remember to discuss using senna tea with your primary care provider before trying it. Senna tea is often called "smooth move" tea at pharmacies and grocery stores.

5. Green tea

Many people consider green tea a cure-all, but the benefits of this popular brew for digestion aren't so clear-cut. While more specific research is needed, green tea has many potential benefits for digestive health, Sheth said.

Green tea has antioxidants like EGCG that may help reduce inflammation and bloating in the digestive tract, Sheth said. Some studies suggest that green tea promotes the growth of healthy bacteria in the gut. That's key to maintaining a balanced gut microbiome and improving digestion.

While the research out there doesn't clearly prove that green tea directly helps with digestion, it's unlikely to hurt. And it can also provide some other health benefits.

To make green tea, simply steep a green tea bag in boiling water for 5 to 10 minutes. Also note that green tea has natural caffeine - about 30 mg to 40 mg per cup - so make sure to factor that into your total caffeine intake for the day. And avoid drinking green tea before bed since the caffeine can keep you up.

6. Fennel tea

Fennel, an herb with a licorice-like flavor, makes for a tasty tea that's good for digestion. "Fennel contains a compound called anethole that helps relax the muscles of the digestive tract," Sheth said.

Research shows that fennel can help treat indigestion, gas, and constipation. This herb is also used to relieve uncomfortable gas in the digestive tract, helping with pain.

Fennel tea isn't as easy to find as green tea. But many supermarkets carry fennel seeds, which you can use to make tea at home. Just crush some fennel seeds and steep them in hot water for 5 to 10 minutes before straining and pouring into your favorite mug.

It's important to note that people who are pregnant or breastfeeding should avoid fennel. Also, fennel may interact with certain medications, such as:

• Ciprofloxacin (Cipro)

• Tamoxifen

• Birth control pills

• Hormone replacement therapy

If you're on any medications, speak with your primary care provider before trying this one.

7. Dandelion tea

Dandelion tea may help your body better digest fats and carbohydrates. It contains bitter compounds called sesquiterpene lactones, which stimulate bile production. Bile is a substance that's stored in the gallbladder and helps digest fats.

Dandelion also has inulin, a prebiotic fiber. Prebiotics are compounds that feed the good bacteria in the gut. They also help the body digest carbohydrates.

Dandelion also has mild diuretic properties, which means it can help your body get rid of excess water. So it may help with bloating, Sheth said.

To make dandelion tea, it's best to use store-bought options. Don't try to make the tea with wild dandelions in a yard or field, "as they may have potential contaminants," Sheth said.

People with kidney and gallbladder conditions should avoid dandelion. Dandelion also interacts with several types of medications, including:

• Antacids

• Diuretics

• Blood-thinners (anticoagulants)

• Some diabetes medications

If you're on prescription medication, speak with your primary care provider before taking dandelion.

How often should you drink tea for digestion?

Sheth recommends drinking tea for digestion once or twice a day. "If you drink tea right at the onset of symptoms like gas or bloating, you may find faster relief," she said. Drinking tea on a regular basis could also help you stay hydrated, which plays a role in digestive health.

Just note that herbal teas usually don't contain caffeine, but green and black teas do. So it's best to avoid drinking caffeinated teas close to bedtime.

But it's important not to ignore any new or ongoing digestive symptoms. If you find you're experiencing daily symptoms with your stomach or bowels, talk with your primary care provider.

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