The Best Herbal Teas for Supporting Gut Health

7 May 2025

When your gut is happy, your whole body feels the difference! Digestion, immunity, mood—your gut plays a massive role in all of it. If you're dealing with bloating, indigestion, or just want to keep your digestive system in top shape, herbal teas can be a game-changer.

Nature provides us with a variety of herbs that soothe the stomach, aid digestion, and keep things running smoothly. So, let's dive into the best herbal teas for gut health and how they can help you feel your best!

Why Herbal Teas Are Great for Digestion

Our digestive system works hard every day, breaking down food, absorbing nutrients, and eliminating waste. But stress, poor diet, and even just everyday life can throw your gut off balance.

Herbal teas are like a warm, comforting hug for your stomach. They contain natural compounds that soothe irritation, reduce bloating, and support overall gut function. Plus, sipping on a cup of tea feels like a little self-care moment, right?

Now, let's talk about the best herbal teas for gut health and why they deserve a spot in your daily routine.

1. Peppermint Tea – The Ultimate Bloat Buster

Ever feel like your stomach is stretched like a balloon after a meal? Peppermint tea could be your new best friend.

How It Helps

Peppermint contains menthol, a natural compound that relaxes the muscles of the gastrointestinal tract. This helps ease bloating, gas, and indigestion. It also supports bile flow, which is crucial for digesting fats properly.

When to Drink It

Have a cup after meals to prevent that uncomfortable "stuffed" feeling. Just be mindful if you have acid reflux—peppermint can sometimes relax the esophagus too much, making symptoms worse.

2. Ginger Tea – The Digestive Powerhouse

If your stomach had a superhero, it would be ginger. This spicy root has been used for centuries to settle nausea, aid digestion, and fight inflammation.

How It Helps

Ginger stimulates digestion, speeds up gastric emptying (meaning food moves through your stomach faster), and helps reduce bloating and gas. It also has anti-inflammatory properties that can benefit people with gut conditions like IBS.

When to Drink It

Most effective before meals to jumpstart digestion or whenever you're feeling a little queasy. Bonus: It’s also great for motion sickness!

3. Chamomile Tea – The Soothing Gut Healer

Chamomile is like a lullaby for your gut. If you've ever had an upset stomach and couldn't figure out why, stress could be the culprit. This calming tea can help both your mind and your digestion.

How It Helps

Chamomile has natural anti-inflammatory and antispasmodic properties, meaning it helps relax the muscles in your gut. This makes it great for easing cramps, bloating, and indigestion. Plus, it’s a gentle stress-reliever—because a calm mind often leads to a calm gut.

When to Drink It

Before bed, especially if stress is contributing to your digestive woes. It promotes relaxation and can improve sleep, which also benefits gut health.

4. Fennel Tea – The Gas and Bloating Fighter

Fennel seeds are commonly used after meals in many cultures, and for good reason—they work wonders for digestion!

How It Helps

Fennel has carminative properties, meaning it helps expel excess gas and ease bloating. It also supports digestion by relaxing the muscles of the digestive tract and stimulating bile production.

When to Drink It

After a big meal, especially when you're feeling gassy or bloated. It can also help with mild constipation by promoting healthy bowel movements.

5. Licorice Root Tea – The Gut Lining Protector

Licorice root is often overshadowed by other herbs, but it’s a powerhouse when it comes to gut health. If you deal with acid reflux, ulcers, or an irritated gut lining, this tea should be on your radar.

How It Helps

Licorice root contains compounds that help soothe and protect the gut lining, reducing inflammation and encouraging healing. It also promotes mucus production, which acts as a natural barrier between stomach acid and the intestinal walls.

When to Drink It

Between meals, especially if you have acid reflux, gastritis, or a sensitive stomach. Just be mindful—licorice root can affect blood pressure, so opt for deglycyrrhizinated licorice (DGL) if you have concerns.

6. Dandelion Root Tea – The Liver and Gut Detoxifier

Dandelion may just be a weed to some, but its root is a fantastic digestive tonic! It supports both your gut and liver, which work closely together for optimal digestion.

How It Helps

Dandelion root stimulates bile production, which helps the body break down fats more efficiently. It also acts as a mild diuretic, flushing toxins out of the body and reducing water retention.

When to Drink It

Before meals to aid digestion, or in the morning for a gentle detoxifying effect. If you feel sluggish after eating fatty foods, dandelion root tea can help.

7. Slippery Elm Tea – The Gut Soother

If your stomach feels raw and irritated, slippery elm is like a healing balm for your digestive tract.

How It Helps

Slippery elm contains mucilage, a gel-like substance that coats the gut lining, soothing inflammation and irritation. This makes it especially useful for people with IBS, acid reflux, or stomach ulcers.

When to Drink It

Sip on it when dealing with stomach discomfort or persistent gut irritation. It's gentle enough for daily use if needed.

How to Make the Perfect Cup of Herbal Tea

Brewing herbal tea is simple, but getting the most out of your herbs requires a little patience. Here’s how to do it right:

1. Use Fresh, Quality Herbs: Whether using tea bags or loose-leaf, choose organic whenever possible.
2. Steep It Long Enough: Herbal teas need a bit more time than regular teas—about 5-10 minutes to extract their full benefits.
3. Cover While Steeping: This helps trap the essential oils and medicinal compounds in the tea.
4. Drink It Warm: While iced herbal tea is refreshing, warm tea is gentler on the digestive system.

Final Thoughts

Taking care of your gut doesn’t have to be complicated. A simple daily habit—like sipping the right herbal tea—can go a long way in supporting digestion, reducing bloating, and soothing irritation. Whether you go for peppermint, ginger, chamomile, or any of the other gut-friendly teas, your stomach will thank you.

So, next time your digestive system is acting up, skip the antacids and reach for a cup of herbal goodness instead. Your gut (and taste buds) will be grateful!