Digestive discomfort can be a real mood killer—bloating, gas, constipation, or even an upset stomach can throw off your entire day. While there are over-the-counter medications available, many people are turning to more natural remedies for relief. One of the gentlest and most effective ways to soothe your gut is with herbal tea.
Not only are herbal teas comforting to sip, but many also contain powerful compounds that help relax the gastrointestinal muscles, stimulate digestion, and ease cramping or bloating. Let’s dive into the best herbal teas that can help relax your bowels and bring your digestive system back to harmony.
1. Peppermint Tea
Why it works:
Peppermint is a digestive powerhouse. The key active ingredient, menthol, has a natural antispasmodic effect, meaning it can relax the smooth muscles in your gastrointestinal tract. This helps to reduce cramping, relieve bloating, and make it easier for trapped gas to pass. In people with IBS (Irritable Bowel Syndrome), peppermint has been shown to reduce the frequency and severity of flare-ups. It also stimulates bile flow, aiding in the digestion of fats and speeding up digestion overall.
Best for:
- Bloating
- Cramping
- Irritable Bowel Syndrome (IBS)
Pro Tip:
Drink peppermint tea after meals to help speed up digestion and prevent discomfort.
2. Ginger Tea
Why it works:
Ginger contains a bioactive compound called gingerol, which has strong anti-inflammatory and antioxidant effects. It stimulates the production of digestive enzymes and gastric juices, which helps food break down more efficiently. Ginger also increases gastrointestinal motility, meaning it helps move food and waste through the intestines faster—ideal for those struggling with constipation. Additionally, its natural warming effect can relax the intestinal walls and alleviate nausea, making it a great all-around digestive aid.
Best for:
- Nausea
- Indigestion
- Constipation
Pro Tip:
Fresh ginger root steeped in hot water makes a more potent tea than store-bought tea bags. Add lemon and honey for extra flavor and benefit.
3. Chamomile Tea
Why it works:
Chamomile is well-known for its calming effect on the nervous system, but it also works wonders on your digestive tract. It helps to relax the muscles of the intestines, reducing spasms and easing discomfort. Chamomile has mild anti-inflammatory and antiseptic properties, which help soothe the gut lining, especially during episodes of indigestion or gastritis. Additionally, it can help reduce stress-related gut issues, such as those caused by anxiety or tension, by calming the connection between the brain and the gut (also known as the gut-brain axis).
Best for:
- Gas
- Acid reflux
- Stress-related stomach pain
Pro Tip:
Chamomile is perfect before bedtime to wind down both your mind and your gut.
4. Fennel Tea
Why it works:
Fennel contains several volatile oils like anethole, fenchone, and estragole, which are known for their carminative and antispasmodic effects. These compounds work by relaxing the smooth muscles of the GI tract, easing bloating, cramping, and flatulence. Fennel also helps reduce inflammation in the gut and supports bile flow, which assists in breaking down fats more efficiently. It’s commonly used to alleviate post-meal fullness and can even help with mild constipation by encouraging bowel movement regularity.
Best for:
- Bloating
- Gas
- Constipation
Pro Tip:
Crush fennel seeds before steeping to unlock more flavor and benefits.
5. Licorice Root Tea
Why it works:
Licorice root contains glycyrrhizin, a compound that helps reduce inflammation, soothe the stomach lining, and support mucus production, which acts as a protective barrier for the digestive tract. This makes it especially useful for people with gastritis, acid reflux, or ulcers. Licorice also has mild laxative properties and can promote smoother digestion by increasing blood flow to the intestinal walls and encouraging muscle relaxation. However, because it can influence hormone levels and blood pressure, it should be consumed in moderation.
Best for:
- Acid reflux
- Gastritis
- Cramping
Caution:
Licorice root should be consumed in moderation. Excessive intake can affect blood pressure levels.
6. Slippery Elm Tea
Why it works:
Slippery elm bark contains a sticky substance called mucilage that becomes gel-like when mixed with water. This mucilage coats and soothes the mouth, throat, stomach, and intestines, reducing irritation and creating a protective layer along the digestive tract. It’s especially helpful for easing constipation, calming acid reflux, and alleviating symptoms of IBS. The gel helps soften stools and makes them easier to pass, which can be a huge relief if you're dealing with sluggish bowels or inflammation.
Best for:
- Constipation
- IBS
- Heartburn
Pro Tip:
It’s thicker than most teas, but its soothing power is worth the unique texture.
7. Senna Tea (Occasional Use)
Why it works:
Senna contains compounds called sennosides, which irritate the lining of the colon and stimulate bowel movements. This makes it a very effective natural laxative for short-term constipation. Senna works within 6–12 hours and is often used as a herbal remedy for occasional relief. However, it doesn't relax the gut in the same way as other teas—it actively stimulates it, so it should be used cautiously and not as a daily digestive tea.
Best for:
- Occasional constipation
Warning:
Use senna sparingly and not for long-term use, as it can cause dependency or worsen bowel function over time.
8. Dandelion Root Tea
Why it works:
Dandelion root supports digestion primarily by stimulating bile production in the liver. Bile is essential for breaking down fats and supporting regular bowel movements. It also acts as a gentle diuretic, helping to eliminate excess water and toxins from the body, which can reduce bloating. Additionally, dandelion has anti-inflammatory and antioxidant properties that help protect the liver and promote overall digestive health. Its mild laxative effect can also help with occasional constipation, making it a valuable all-in-one herbal digestive support tea.
Best for:
- Liver support
- Gentle detox
- Mild constipation
Pro Tip:
Roasted dandelion root has a flavor similar to coffee, making it a great caffeine-free alternative with added digestive perks.
Sip Your Way to Comfort
Digestive issues don’t always need a pharmacy run—sometimes all it takes is a warm mug of the right herbal tea. These teas work gently with your body, easing discomfort, relaxing your bowels, and giving your gut the break it needs. Plus, they’re a cozy, caffeine-free way to wind down your day or start your morning right.
Whether you’re dealing with occasional bloating, chronic constipation, or stress-induced stomach troubles, there’s likely a herbal tea that can help. Sipping slowly allows your body to absorb its benefits while giving your mind a moment to reset—because gut health and mental wellness often go hand-in-hand.
Quick Sips for Gut Relief:
- Peppermint: Eases cramping and gas
- Ginger: Boosts digestion and relieves nausea
- Chamomile: Soothes stress and gut spasms
- Fennel: Reduces bloating and supports regularity
- Licorice Root: Calms inflammation and protects stomach lining
- Slippery Elm: Coats and soothes the entire GI tract
- Senna: Natural laxative (use occasionally)
- Dandelion Root: Stimulates bile flow and gentle detox
- Lemon Balm: (Optional extra) Calms nerves and digestive upset
Final Thoughts
A happy gut starts with small, intentional choices—like swapping your usual drink for a soothing herbal tea. It’s a simple ritual that offers powerful results over time, supporting your digestive system while giving you a moment of calm in your day.
So next time your stomach’s acting up, skip the guesswork and reach for a tea that’s backed by centuries of natural healing. Your bowels (and your mood) just might thank you for it.