Is chamomile or peppermint tea better for an upset stomach? A comparative nutrition guide

October 16, 2025 •

4 min read

Over a million cups of chamomile tea are consumed each day, reflecting its status as a popular herbal remedy. When faced with digestive discomfort, many people turn to this soothing brew or its refreshing counterpart, peppermint tea. The key to choosing the right one for your upset stomach lies in understanding the distinct properties of each herbal infusion.

Quick Summary

This article explores the distinct benefits of chamomile and peppermint tea for various digestive issues. It compares their effects on symptoms like gas, bloating, cramping, nausea, and acid reflux to help you choose the most effective remedy.

Key Points

Symptom-Specific Relief: Choose chamomile for cramping, diarrhea, and anxiety-related stomach upset; opt for peppermint for gas, bloating, and nausea.
Mind Your Reflux: Chamomile is safe for those with acid reflux, while peppermint can worsen heartburn symptoms by relaxing the esophageal sphincter.
Active Ingredient Differences: Chamomile’s calming, anti-inflammatory compounds offer gentle relief, while peppermint's menthol provides a more potent antispasmodic effect on gut muscles.
Brew for Maximum Benefit: Steep peppermint tea longer to extract the beneficial menthol; a shorter steep is sufficient for chamomile.
Consult a Doctor: Individuals with certain allergies (daisy family), pregnant women, or those on medication should consult a healthcare provider before regular consumption.
Timing Matters: Drink peppermint tea after meals to aid digestion, and consider chamomile in the evening for its relaxing and sleep-promoting qualities.

Understanding the Causes of an Upset Stomach

An upset stomach, medically known as dyspepsia, can stem from various causes, including indigestion, excess gas, or stress. Symptoms can range from mild bloating and discomfort to more severe cramping and nausea. While both chamomile and peppermint are celebrated for their digestive benefits, their active compounds target different issues within the gastrointestinal tract, making one potentially more suitable than the other depending on your specific ailment.

The Gentle Soother: Chamomile Tea

Chamomile has a long history as a traditional remedy, prized for its calming and anti-inflammatory properties. It works on the body as a gentle muscle relaxant and antispasmodic, which makes it particularly effective for certain types of stomach upset.

How Chamomile Helps the Digestive System

Relieves Cramping and Spasms: The antispasmodic effects of chamomile help to relax the smooth muscles of the digestive tract. This can significantly reduce the pain and discomfort caused by abdominal cramps, such as those associated with diarrhea or menstrual cycles.
Reduces Inflammation: Chamomile contains beneficial antioxidants and flavonoids that possess anti-inflammatory properties. This can help soothe an inflamed stomach lining, offering relief from gastritis and other forms of gastrointestinal irritation.
Eases Gas and Bloating: By calming the digestive system, chamomile tea can help to alleviate excess gas and the pressure that leads to bloating.
Calms Nerves and Stress: Since the gut and brain are strongly connected, stress can often trigger or worsen digestive issues. Chamomile's well-known calming effects on the nervous system can help relieve stress-induced stomach problems.
Safeguards Against Acid Reflux: Unlike peppermint, chamomile can be a gentle option for individuals with acid reflux or GERD. It helps soothe the digestive tract without the risk of relaxing the lower esophageal sphincter.

The Invigorating Aid: Peppermint Tea

Peppermint tea is another popular choice for digestive relief, known for its distinct flavor and immediate soothing sensation. Its primary active component, menthol, is responsible for its most powerful effects on the digestive system.

How Peppermint Helps the Digestive System

Relaxes Gastrointestinal Muscles: Menthol has a potent antispasmodic effect on the smooth muscles of the GI tract. This is particularly effective at relieving spasms that cause bloating, gas, and cramping related to Irritable Bowel Syndrome (IBS).
Eases Bloating and Gas: By relaxing the gut muscles, peppermint helps trapped gas move through the digestive system more easily, providing rapid relief from bloating and pressure.
Combats Nausea: The refreshing aroma and flavor of peppermint can be effective against feelings of queasiness, whether from motion sickness, morning sickness, or general indigestion. Some research even suggests smelling peppermint oil can help prevent nausea.
Improves Bile Flow: Peppermint helps stimulate the flow of bile, which assists the body in breaking down fats and moving food through the stomach more quickly.

Chamomile vs. Peppermint for Specific Symptoms


Symptom	Best Choice	Rationale	Potential Caution for Other Tea
Gas & Bloating	Peppermint	Menthol relaxes GI muscles, helping trapped gas move freely.	Chamomile is also effective but milder.
Heartburn & Acid Reflux	Chamomile	Soothes inflammation without relaxing the esophageal sphincter.	Avoid Peppermint; it can relax the sphincter and worsen reflux.
Abdominal Cramping	Peppermint / Chamomile	Both have antispasmodic effects. Peppermint may be stronger for IBS-related spasms; chamomile is gentler and good for general cramping.	Peppermint can trigger reflux; choose chamomile if prone to it.
Nausea	Peppermint	Menthol has a soothing effect on the stomach and can reduce queasiness.	Chamomile may help but peppermint is often cited as more direct for nausea.
Anxiety/Stress-related Upset Stomach	Chamomile	Its renowned calming properties directly address the root cause.	Peppermint's alerting effect is less suitable for stress-related issues.
Diarrhea	Chamomile	Has antioxidant and antidiarrheal properties that can soothe the digestive system and reduce inflammation.	Peppermint may relax intestinal muscles, which might not be ideal for all cases of diarrhea.

How to Make the Perfect Cup of Herbal Tea

To get the most benefit, proper brewing is essential. Avoid adding sugar, which can irritate an already upset stomach. If desired, a touch of honey can be used, which offers additional antibacterial properties.

For Chamomile Tea

Method: Use 1-2 teaspoons of dried chamomile flowers per cup of boiling water.
Steep Time: Steep for 5-10 minutes. A longer steep time will yield a stronger, more potent tea.
Best Time: Drink before bed to promote relaxation and support overnight digestion.

For Peppermint Tea

Method: Use 1-2 teaspoons of dried peppermint leaves or a handful of fresh leaves per cup of hot water.
Steep Time: Steep for 7-12 minutes to get the best flavor and effects.
Best Time: Sip after meals to aid digestion and prevent discomfort.

Who Should Be Cautious?

While herbal teas are generally safe, some precautions are necessary. Individuals with allergies to plants in the daisy family (like ragweed or chrysanthemums) may experience allergic reactions to chamomile. Similarly, those with liver or kidney disease, pregnant or nursing women, or individuals on certain medications (like blood thinners) should consult a healthcare provider before using herbal remedies.

Conclusion: Choosing the Right Tea for Your Needs

When deciding between chamomile or peppermint tea for an upset stomach, the best choice depends on your specific symptoms. For those experiencing stress-related issues, cramping, or diarrhea, chamomile's calming and anti-inflammatory properties offer gentle relief. It is also the safer option for individuals prone to acid reflux. For relief from gas, bloating, or nausea, peppermint's muscle-relaxing effects can be more potent, though it should be avoided if heartburn is a concern. By understanding the distinct mechanisms of these two popular herbal teas, you can make an informed choice to soothe your digestive discomfort effectively.

For more information on digestive health, consider consulting with a healthcare professional or exploring reliable resources like the National Center for Complementary and Integrative Health (NCCIH).

Frequently Asked Questions

Mixing the two is generally safe, and some tea blends contain both. A combination can provide relief for both cramping (chamomile) and gas/bloating (peppermint), but it is not recommended if you are prone to acid reflux, as the peppermint could still cause issues.

Chamomile is the better option for stress-related stomach upset. It has a well-known calming and sedative effect, which can help soothe the nervous stomach.

Yes, peppermint is often used to relieve IBS symptoms. Its menthol relaxes the intestinal muscles and can help reduce abdominal pain, gas, and bloating in people with IBS.

It is best to drink peppermint tea after meals to aid digestion. Chamomile, due to its calming effects, is often recommended before bed to help with both digestion and sleep.

Pregnant or nursing women should consult a healthcare provider before using any herbal products, including chamomile or peppermint tea, in medicinal amounts. While often consumed in small quantities in food, larger therapeutic doses require professional advice.

Chamomile is generally safe but can cause allergic reactions in individuals allergic to plants in the daisy family. Peppermint is safe for most but can cause heartburn in those with acid reflux.

If your symptoms include heartburn, it is best to avoid peppermint tea. Instead, stick with chamomile tea, which is less likely to exacerbate reflux. You could also consider other options like ginger or fennel tea.