The Best Teas for Gut Health: Our Top 5 Teas for Supporting Your Digestive Tract

There’s something so comforting about a cup of hot tea—it’s a cozy ritual that brings a calming warmth and feels like a giant bear hug. No wonder it's the most popular drink in the world after water! But did you know that some teas do more than just soothe your soul? They can actually work wonders for your digestive system, too. Whether you’re dealing with bloating, indigestion, or simply want to boost your microbiome, certain teas are packed with natural compounds that can support your digestive tract in remarkable ways.

But not all teas are equal. Keep reading as we explore the best teas for gut health—peppermint, ginger, chamomile, green, and fennel—that have been studied for their digestive benefits and taste yummy, too. So grab your favorite mug and let’s dive in!

Peppermint Tea: The Soothing Sip

Peppermint tea isn’t just refreshing—it’s one of the best teas for gut health and is often used as a remedy for common digestive woes like bloating, cramping, and gas. The secret lies in its main active ingredient, menthol, which can relax the muscles of the gastrointestinal tract. Peppermint tea's menthol content is is also believed to help cool and soothe the digestive tract, providing relief from an upset stomach and other GI discomforts.

Peppermint oil, a component of peppermint tea, has been shown to possess antispasmodic properties, which can help alleviate symptoms of irritable bowel syndrome (IBS) by relaxing the smooth muscles of the GI tract. This effect is supported by several studies that highlight its potential in managing IBS symptoms, although the specific impact of peppermint tea itself has not been extensively studied in clinical trials (and the tea has less oil).

How to enjoy it: Drink peppermint tea after meals to help prevent discomfort. But note: If you have acid reflux, peppermint may not be your best bet as it can relax the lower esophageal sphincter and potentially worsen your symptoms.

Some of our favorites:

• Traditional Medicinals Tea Peppermint Organic
• Numi Organic Moroccan Mint Tea
• Yogi Purely Peppermint

Ginger Tea: A Natural Digestive Aid

Ginger has been a go-to remedy for digestive issues for centuries and modern science confirms it’s also one of the best teas for gut health. This spicy root contains compounds like gingerol and shogaol, which help speed up stomach emptying and reduce feelings of nausea. Its anti-inflammatory and antioxidant properties further enhance this tea as another tool in your toolkit for gut health.

A 2021 meta-analysis in the Journal of Gastroenterology found that ginger significantly improved symptoms of indigestion, particularly in people who experience delayed stomach emptying. Ginger tea has also been found to significantly reduce symptoms such as upper stomach pain and fullness after meals, when consumed regularly. Additionally, ginger stimulates gastric emptying and antral contractions, which may aid in alleviating symptoms of functional dyspepsia.

Ginger has been shown to alleviate symptoms of ulcerative colitis by improving gut microbiota diversity and function, as well as reducing inflammation. It also helps to improve antibiotic-associated diarrhea by restoring gut microbiota and intestinal barrier function.

Make Your own: Make your own ginger tea by peeling and thinly slicing a 1-inch piece of ginger. Add 3 cups of water to a small saucepan along with the ginger and boil for 10-20 minutes (the longer you boil, the stronger the tea). Remove from heat, strain, and drink as is or add a squeeze of lemon or honey for extra flavor.

Some of our favorites:

• Pukka Herbs Organic Lemon, Ginger & Manuka Honey Herbal Tea, Immune Boosting Organic Tea Infusion
• Yogi Ginger Tea
• Buddha Teas Organic Ginger Root Tea

Chamomile Tea: Gentle and Healing

If stress is taking a toll on your stomach, chamomile tea might be just what you need. Known for its calming effects, chamomile contains apigenin, a compound that has anti-inflammatory properties and helps to soothe the digestive tract.

Chamomile tea has demonstrated significant anti-inflammatory and antioxidant effects, which are beneficial for managing digestive tract disorders. Studies have shown that chamomile extract can reduce inflammation markers making it a promising tool for managing conditions like ulcerative colitis. Additionally, chamomile tea is rich in polyphenols, which contribute to its antioxidant capacity, helping to prevent oxidative stress-related disorders.

The research also indicates that chamomile tea has potential antidiarrheal properties - it has effectively reduced diarrhea and oxidative stress in animal studies. Furthermore, chamomile tea has been shown to inhibit glucose absorption in the intestines, which may help keep blood sugar levels steady after meals and reduce the risk of metabolic disorders.

How to use it: Sip on naturally caffeine-free chamomile tea before bed to promote relaxation and support overnight digestive health. It’s perfect for winding down and getting the body prepped for sleep.

Some of our favorites:

• Yogi Tea, Comforting Chamomile
• Traditional Medicinals Herbal Tea, Organic Chamomile
• Celestial Seasonings Herbal Tea, Chamomile

Green Tea: A Boost for Gut Bugs & Gut Health

Green tea is celebrated for its abundance of polyphenolic compounds, particularly catechins, which not only support overall health but also make it one of the best teas for gut health. These compounds are known for their anti-oxidative, anti-inflammatory, and anti-carcinogenic properties.

Green tea has been associated with a reduced risk of certain gastrointestinal cancers, such as those of the stomach and colon. The catechins in green tea may inhibit cancer cell proliferation and growth, contributing to protective effects, though more research is needed to confirm these effects and understand the underlying mechanisms.

Green tea polyphenols have shown potential in reducing inflammation in conditions like Ulcerative Colitis and Crohn's Disease leading to improved outcomes. In animal studies, green tea extracts have been shown to alleviate symptoms of IBS with constipation by enhancing gut motility.

Newer research also suggests that green tea can positively influence the gut microbiome by promoting the growth of beneficial bacteria and inhibiting harmful ones. This interaction may help correct dysbiosis associated with conditions like obesity, cancer, and is linked to better digestion and reduced inflammation.

How to brew it right: Stick to 1–2 cups of green tea per day and have it in the morning or early afternoon if you’re sensitive to caffeine. Pair it with a little lemon juice and honey or maple syrup if the bitterness is not to your taste.

Some of our favorites:

• TAZO Organic Zen Green Tea
• Ito En Traditional Matcha Green Tea
• Yogi Tea Green Tea Pure Green Tea

Fennel Tea: Relief for the Belly

Fennel tea is like a little massage for your stomach. It’s especially popular in traditional medicine for calming upset stomachs and has been used for years to help reduce colic in babies making it another one of the best teas for gut health.

Fennel seeds are packed with anethole, a compound that gives fennel its licorice-like flavor. Antehole is known to relax the smooth muscles in the gastrointestinal tract and can help those who suffer from gas and aid in reducing bloating and stomach cramps. This is particularly beneficial for conditions like IBS, ulcerative colitis, and Crohn's disease.

Make your own: Crush fennel seeds lightly before steeping them in hot water for 10 minutes. For an added twist, mix fennel tea with a pinch of turmeric for extra anti-inflammatory benefits.

Some of our favorites:

• Traditional Medicinals Tea, Organic Fennel
• Buddha Teas Organic Fennel Seed Tea
• FullChea - Fennel Tea Bags, 30 Teabags, 4g/bag - Premium Whole Fennel Seeds

Sit Back, Relax, & Enjoy a Warm Cup of Tea

Tea is comfort in a mug, but as you can see it’s been shown to be so much more than that. From peppermint to chamomile to ginger, the best teas for your gut health can have effects that may help relieve your symptoms and support your digestive tract. Plus, these teas are inexpensive and easy to incorporate into your daily routine—whether it’s a morning cup of green tea, an afternoon ginger tea break, or a calming chamomile tea before bed. While these herbal teas are beneficial, they’re not a cure-all and you’ll still need balanced meals and lifestyle support for your digestive health. Want to learn more about how you can improve your digestion and microbiome? Check out our Gut Better Program, which will give you the tools you need to optimize your microbiome, digestion, energy, and immune system so you can feel your best, live better AND longer!