What Tea Helps with Gluten Intolerance? Your Guide to Soothing Brews

November 13, 2025 •

4 min read

An estimated 5% of the global population is affected by gluten-related disorders, from celiac disease to non-celiac gluten sensitivity. For individuals seeking natural relief from digestive distress, knowing what tea helps with gluten intolerance is key to soothing symptoms and supporting gut health.

Quick Summary

This guide details several herbal and green teas that offer anti-inflammatory and soothing properties, which can help alleviate digestive discomfort, gas, and cramping related to gluten intolerance and celiac disease.

Key Points

Ginger Tea: A powerful anti-inflammatory that soothes nausea and promotes efficient digestion.
Peppermint Tea: Provides relief from bloating, gas, and intestinal spasms due to its antispasmodic properties.
Chamomile Tea: A gentle anti-inflammatory and antispasmodic that helps calm the gut and reduce stress.
Green Tea: Contains beneficial antioxidants (EGCG) that can help mitigate inflammation, but requires careful selection for certification.
Licorice Root Tea: Known for its ability to soothe and protect the mucous membrane lining of the stomach and intestines.
Check for Hidden Gluten: Always read labels for hidden gluten in flavored or blended teas and look for a certified gluten-free label to prevent cross-contamination.

Navigating a gluten-free lifestyle, whether due to celiac disease or gluten sensitivity, can be challenging. Even after removing gluten, many individuals experience lingering digestive issues or accidental exposure. Fortunately, a variety of teas can help soothe the digestive tract and manage common symptoms like bloating, gas, and inflammation. Here we explore some of the best teas to incorporate into your wellness routine.

Ginger Tea: The Digestive Powerhouse

For thousands of years, ginger has been used as a natural remedy for a variety of ailments, including digestive upset. Fresh ginger root is naturally gluten-free and contains bioactive compounds like gingerols and shogaols, which have powerful anti-inflammatory effects.

Benefits of Ginger Tea for Gluten Intolerance

Reduces Inflammation: Ginger is a potent anti-inflammatory agent that helps heal and protect the gut lining, which is often damaged in cases of celiac disease or aggravated by gluten sensitivity.
Soothes Nausea and Cramping: It is a well-known remedy for nausea and can help calm the stomach, especially after an accidental gluten exposure.
Promotes Digestion: Ginger aids in the movement of food through the digestive tract and can help reduce bloating and gas.

Peppermint Tea: Calming Intestinal Spasms

Peppermint tea is celebrated for its ability to relax the muscles of the gastrointestinal tract, making it a favorite for easing digestive issues. Pure peppermint tea is naturally gluten-free.

How Peppermint Tea Aids Digestion

Relieves Bloating and Gas: The antispasmodic properties of peppermint relax intestinal muscles, allowing trapped gas to pass more easily.
Eases Abdominal Pain: Studies on peppermint oil, the more concentrated form, show it can reduce abdominal pain associated with irritable bowel syndrome (IBS), a condition that often co-occurs with gluten sensitivity.
Soothes Upset Stomach: Its calming effect can help alleviate general stomach discomfort.

Chamomile Tea: Gentle Inflammation Relief

Made from dried chamomile flowers, this tea has long been used for its calming and anti-inflammatory effects. It’s a gentle and naturally caffeine-free option for those with sensitive stomachs.

Chamomile's Benefits for Gut Health

Reduces Inflammation: Chamomile contains flavonoids and antioxidants that can reduce inflammation in the gastrointestinal tract, which can be beneficial for individuals with chronic digestive issues.
Eases Spasms: Like peppermint, chamomile has antispasmodic properties that help relax stomach and intestinal muscles, relieving cramping and bloating.
Stress Reduction: Its well-known relaxing properties can help mitigate stress, which can often exacerbate digestive symptoms.

Green Tea: Antioxidant Support

Pure green tea, made from the leaves of the Camellia sinensis plant, is naturally gluten-free. However, it is crucial to check for potential cross-contamination or gluten-containing additives in flavored blends.

The Role of Green Tea for Celiac Disease

Anti-inflammatory Effects: Green tea is rich in polyphenols, particularly EGCG, which may help mitigate inflammation in the gut.
Gliadin Mitigation: Research suggests that green tea polyphenols can interact with gliadin, the inflammatory component of gluten, potentially reducing its ability to cause inflammation and damage in an in-vitro setting.
Supports Overall Well-being: Its antioxidant properties help combat oxidative stress, which can be elevated in inflammatory conditions.

Licorice Root Tea: Soothing Gut Lining

Used for centuries in traditional medicine, licorice root tea offers a distinct sweet flavor and potent gut-healing benefits. It is known to help soothe the gut lining.

How Licorice Root Helps Digestion

Protects Mucous Membranes: The demulcent properties of licorice root can help coat and protect the mucous membrane layer of the stomach and intestines, which can be inflamed in individuals with gluten intolerance.
Aids in Ulcer Healing: Some studies suggest licorice root may help treat or prevent gastric ulcers.
Balances Gut Bacteria: Licorice root contains prebiotic-like compounds that can promote the growth of beneficial gut bacteria. Note: Long-term or excessive use of licorice root should be discussed with a doctor due to potential side effects.

A Quick Guide to Teas for Digestive Symptoms


Feature	Ginger Tea	Peppermint Tea	Chamomile Tea	Licorice Root Tea
Soothes Nausea	Yes	Yes (mild effect)	No	Yes (mild effect)
Reduces Bloating	Yes	Yes	Yes	Yes
Relieves Cramping	Yes	Yes	Yes	Yes
Anti-Inflammatory	Strong	Moderate	Strong	Strong
Gut Lining Protection	Yes	Yes (indirect)	Yes (indirect)	Strong
Taste	Spicy, pungent	Minty, refreshing	Floral, mild	Sweet, licorice-like
Considerations	Use fresh root for purity	Pure leaves are best	Naturally gluten-free	Moderate intake, check with doctor

Important Considerations for Choosing Tea

When buying tea, especially for a sensitive digestive system, always be mindful of potential hidden gluten:

Check Ingredient Labels: Always read the ingredient list for any additives or flavorings that may contain gluten. Watch for ingredients like malt, barley, or rye.
Look for Certification: For those with celiac disease, purchasing teas that are certified gluten-free is the safest option to avoid cross-contamination.
Avoid Malted Teas: Malted teas, or those containing barley, are not gluten-free.
Brew from Scratch: Using fresh, pure herbs like ginger root or chamomile flowers can help you control the ingredients and avoid any additives.

Conclusion: A Natural Path to Digestive Comfort

While a strict gluten-free diet is the cornerstone of managing gluten intolerance and celiac disease, complementary remedies like herbal teas can provide significant relief from lingering or acute digestive symptoms. Incorporating a soothing cup of ginger, peppermint, or chamomile tea can help reduce inflammation, calm intestinal spasms, and alleviate bloating. For those seeking broader antioxidant support, certified gluten-free green tea is an excellent choice. Always remember to prioritize pure, single-ingredient or certified products to avoid accidental gluten exposure and ensure your cup of tea offers only comfort, not complication. For more information on safely navigating a gluten-free lifestyle, consult with your healthcare provider or a registered dietitian. You can find useful resources at the National Celiac Association.

Frequently Asked Questions

For bloating caused by gluten intolerance, peppermint and ginger teas are highly recommended. Peppermint's antispasmodic properties relax the intestines to release trapped gas, while ginger's anti-inflammatory nature helps soothe the gut.

No, not all herbal tea is guaranteed to be gluten-free. While many herbs themselves are naturally gluten-free, cross-contamination can occur during manufacturing. Always check the ingredient list for additives and look for a certified gluten-free label, especially with flavored blends.

Yes, people with celiac disease can drink pure green tea, as the tea plant is not related to gluten-containing grains. However, for flavored or blended green teas, it is essential to ensure they are certified gluten-free to avoid cross-contamination.

After accidental gluten exposure, soothing teas like ginger, chamomile, and licorice root can help. Ginger and chamomile reduce inflammation, while licorice root can help coat and protect the gut lining, aiding the healing process.

While tea is not a cure, certain teas can support the management of inflammation. Green tea's antioxidants and the anti-inflammatory properties of herbs like chamomile and licorice root can be part of a broader anti-inflammatory diet, alongside strict gluten avoidance.

Licorice root tea is generally safe in moderation, but excessive or long-term consumption should be discussed with a doctor, as it can potentially cause side effects like elevated blood pressure in some individuals. People with certain health conditions should use caution.

Laboratory studies suggest that green tea polyphenols may mitigate the inflammatory effects of gliadin, the protein in gluten, by preventing its digestion and reducing intestinal permeability. However, this is not a substitute for a gluten-free diet and is not a proven treatment for celiac disease.