Which Herb is Often Used in Tea to Help with Digestive Issues and Bloating?

December 10, 2025 •

4 min read

According to a 2023 review, peppermint oil is a safe herbal remedy for gastrointestinal (GI) issues, including irritable bowel syndrome (IBS) and indigestion. This potent compound makes peppermint the primary answer to which herb is often used in tea to help with digestive issues and bloating.

Quick Summary

This article explores peppermint's effectiveness, detailing how its antispasmodic properties can soothe digestive muscles and alleviate symptoms like gas and abdominal pain. It also compares other helpful herbs for digestion, provides brewing tips, and highlights important considerations for safe consumption.

Key Points

Peppermint's Active Compound: The primary digestive benefits of peppermint tea come from menthol, which acts as a powerful antispasmodic to relax gut muscles.
Bloating and Gas Relief: By relaxing the muscles of the gastrointestinal tract, peppermint tea helps trapped gas move through more easily, reducing feelings of pressure and discomfort.
Enhanced Digestive Efficiency: Peppermint encourages bile flow and helps speed up the movement of food through the stomach, relieving post-meal heaviness.
Alternative Herbs Exist: For different symptoms, other teas like ginger (for nausea), chamomile (for stress-related issues), or fennel (for gas) can be effective.
Important Precautions: People with acid reflux (GERD) should be cautious with peppermint, as its muscle-relaxing effects can sometimes worsen heartburn.
Brewing at Home: Freshly brewed peppermint tea offers maximum benefits; simply steep torn leaves in hot water for about 10 minutes.
Consult a Doctor: While a safe home remedy for most, always consult a healthcare professional about which herb is often used in tea to help with digestive issues and bloating if you have a medical condition or are on medication.

Peppermint: The Ultimate Digestive Aid

Peppermint ($Mentha imes piperita$) is widely recognized for its ability to soothe digestive distress. Its distinctive, refreshing flavor and aroma come from menthol, a key active compound that offers powerful antispasmodic effects. This means it helps relax the smooth muscles of the gastrointestinal (GI) tract, which can alleviate the discomfort caused by spasms, bloating, and trapped gas. Many people find a warm cup of peppermint tea after a meal to be the perfect remedy for post-dinner heaviness or indigestion.

How Peppermint Tea Works for Digestion

Relaxes intestinal muscles: By preventing the muscles of the gut from contracting, peppermint tea allows gas to pass more easily and relieves painful cramps.
Enhances bile flow: Menthol can help increase bile secretion and flow, which aids in the digestion of fats and allows food to pass through the stomach more quickly.
Fights bacteria: The antibacterial and antimicrobial properties of peppermint can help combat harmful bacteria that may contribute to digestive upset and infections.
Reduces inflammation: Peppermint has anti-inflammatory properties that can help calm the digestive system and reduce inflammation within the gut.

A Comparison of Herbal Teas for Digestive Issues

While peppermint is a standout, several other herbal teas also offer significant digestive benefits. The right choice often depends on your specific symptoms.


Feature	Peppermint	Ginger	Chamomile	Fennel	Licorice Root
Primary Benefit	Antispasmodic, bloating relief	Nausea relief, anti-inflammatory	Calming, stress-related discomfort	Anti-gas, cramps	Soothes stomach lining, acid reflux
Mechanism	Relaxes GI muscles via menthol	Stimulates gastric enzymes and bile flow	Anti-inflammatory, muscle relaxant	Relaxes intestinal muscles, aids fat digestion	Protects mucous membranes
Ideal For	Post-meal bloating, IBS symptoms	Nausea, motion sickness, slow digestion	Stress-induced indigestion, stomach upset	Gas, cramping, eating fatty foods	Heartburn, gastritis
Precaution	Can worsen acid reflux (GERD)	Generally safe, but can have side effects in large amounts	Can cause allergic reactions in rare cases	Can have estrogen-like effects; avoid in large doses	Use in moderation, especially with high blood pressure

Other Herbal Remedies for Bloating and Indigestion

For those who may not tolerate peppermint or are looking for additional support, other herbs can be brewed into soothing teas to ease digestive troubles.

Ginger: Known for its warming properties, ginger stimulates the digestive system, increases gastric juices, and effectively reduces nausea and heaviness. It can be consumed by boiling slices of fresh ginger or using pre-packaged tea bags.
Chamomile: Often associated with relaxation, chamomile also has a soothing effect on the digestive system. It can help relieve inflammation and calm intestinal spasms, making it ideal for stress-related digestive discomfort.
Fennel: Fennel seeds are a classic carminative, meaning they help to relieve gas and bloating. Brewing a tea with crushed fennel seeds is a common and effective remedy.
Lemon Balm: As a member of the mint family, lemon balm has a mild calming effect that is particularly beneficial for those with a 'nervous stomach'. Its anti-spasmodic properties can help relax gut muscles and reduce bloating associated with anxiety.
Dandelion Root: This herb acts as a natural diuretic and can help reduce water retention and bloating. It also stimulates bile production, assisting in the digestion of fats.

How to Prepare a Digestive Herbal Tea

Preparing your own herbal tea is a simple and rewarding process. For most herbs, the method is similar, but steeping times can vary. For fresh peppermint leaves, start with a handful of torn leaves and pour 2 cups of boiling water over them. Let it steep for 5-10 minutes, covered, to maximize the release of essential oils. Strain and enjoy. For a stronger brew, you can gently crush the leaves before adding them to the water. Some people add honey or a slice of lemon to enhance the flavor, while others prefer it plain to focus on the herbal benefits.

Potential Precautions and When to Consult a Professional

While herbal teas are a gentle, natural remedy, it's important to approach them with care, especially if you have an underlying health condition or are on medication. Peppermint tea, for example, can worsen acid reflux (GERD) symptoms because it relaxes the esophageal sphincter, allowing stomach acid to flow back up. Those with specific conditions or sensitivities should consult a healthcare provider before making herbal teas a regular part of their routine. They can offer guidance on which herb is often used in tea to help with digestive issues and bloating that is right for you, or if other interventions are needed.

Conclusion

For those seeking a gentle, natural way to alleviate digestive issues and bloating, peppermint is a highly effective herbal remedy frequently used in tea. Its potent menthol content works as a powerful antispasmodic, relaxing gut muscles and easing discomfort. When paired with other beneficial herbs like ginger, chamomile, or fennel, herbal tea offers a customizable and comforting approach to supporting digestive wellness. By understanding how these herbs work and when to use them, you can find significant relief from common digestive complaints and promote better gut health naturally.

Learn more about the science behind peppermint's digestive benefits

Frequently Asked Questions

Peppermint tea helps with bloating by relaxing the muscles of your gastrointestinal tract, thanks to its active compound, menthol. This allows trapped gas to move through your system more easily, relieving the pressure and discomfort associated with bloating.

Yes, for most people, drinking peppermint tea once or twice a day is safe and effective for soothing minor digestive issues. However, if you have acid reflux or GERD, it may be best to avoid it, as it can relax the esophageal sphincter and potentially worsen your symptoms.

Peppermint oil capsules have been shown to significantly reduce symptoms of IBS like pain, bloating, and gas. While studies specifically on the tea are limited, it is believed to offer similar, gentler benefits due to its menthol content.

The most effective time to drink peppermint tea for digestion is after a meal. Consuming it after eating can help relax stomach muscles and aid in the digestion process, preventing feelings of heaviness and indigestion.

Both are from the mint family, but peppermint contains higher levels of menthol, which is the compound responsible for its powerful antispasmodic effects. Spearmint is milder and contains less menthol, making it a gentler alternative for those who find peppermint too strong or have sensitivities.

Yes, peppermint tea is effective at relieving stomach cramps. The antispasmodic properties of menthol help relax the smooth muscles of the digestive tract, which can soothe the pain and spasms that cause cramping.

Both fresh and dried peppermint leaves can be used to make tea. Fresh leaves often provide a brighter, more vibrant flavor, while dried leaves can be more concentrated. The key is to steep for at least 5-10 minutes to allow the essential oils to infuse properly, regardless of which you use.