7 Soothing Herbal Teas to Calm an Upset Stomach in 2024

Feeling queasy? You’re not alone! An estimated 60-70 million Americans suffer from digestive issues each year. But before you reach for over-the-counter meds, why not try a gentler, natural approach? Soothing herbal teas have been used for centuries to soothe an upset stomach and promote digestive health. Let’s explore 7 powerful brews that can help settle your stomach and get you feeling better fast!

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Ginger Tea: Settles An Upset Stomach

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Ginger tea has long been revered as a natural remedy for digestive discomfort, and scientific research supports its efficacy. The active compounds in ginger, primarily gingerols and shogaols, have been shown to possess potent anti-nausea and anti-vomiting properties (Marx et al., 2017). These compounds work by interacting with serotonin receptors in the gastrointestinal tract, helping to alleviate symptoms of nausea and vomiting associated with various conditions, including pregnancy, chemotherapy, and motion sickness (Lete & Allué, 2016).

In addition to its anti-emetic effects, ginger tea has demonstrated the ability to relieve other common digestive issues such as gas, bloating, and indigestion. A systematic review by Nikkhah Bodagh et al. (2019) found that ginger consumption significantly reduced flatulence and bloating in patients with functional gastrointestinal disorders. The study also noted that ginger’s carminative properties help relax the intestinal muscles and promote the expulsion of intestinal gas, providing relief from discomfort.

Preparing ginger tea is simple and can be done using either fresh ginger root or convenient tea bags. For those opting for fresh ginger, steeping grated or sliced ginger in hot water for 5-10 minutes can yield a potent and effective brew. Adding a slice of lemon not only enhances the flavor but also provides an extra boost of vitamin C, which has been shown to support immune function and potentially aid in digestion (Carr & Maggini, 2017). Whether consumed hot or cold, ginger tea offers a natural and scientifically-backed solution for those seeking relief from stomach discomfort.

Side Note:

Several of my clients have teenage daughters who suffer with severe menstrual cramps. Because of strict “Just Say No” drug policies in schools, no OTC pain relief pills are allowed on campuses. Chewing on candied ginger slices have eased these girls’ cramps and are school policy friendly.

candied ginger slices

ginger roots, slices and powder — Fresh ginger root and dried ginger powder.

Peppermint Tea: Cool Relief for an Upset Stomach

Peppermint tea has long been recognized for its soothing effects on the digestive system, particularly in alleviating symptoms of digestive distress. The primary active compound in peppermint, menthol, has been shown to have antispasmodic properties that can help relax stomach muscles and ease cramps (McKay & Blumberg, 2006). This relaxation effect is particularly beneficial for those experiencing gastrointestinal discomfort, as it can help reduce bloating and promote smoother digestion.

Research has also indicated that peppermint tea may be effective in managing symptoms of irritable bowel syndrome (IBS). A systematic review and meta-analysis by Khanna et al. (2014) found that peppermint oil, which contains many of the same compounds present in peppermint tea, was significantly more effective than placebo in reducing IBS symptoms. While most studies have focused on peppermint oil capsules, the consumption of peppermint tea may offer similar benefits, albeit potentially to a lesser degree due to lower concentration of active compounds.

peppermint leaves and a cup of tea — Fresh peppermint and a cup of peppermint tea.

One of the advantages of peppermint tea is that it is naturally caffeine-free, making it a refreshing option for those seeking to avoid stimulants. However, it’s important to note that while peppermint tea can be beneficial for many digestive issues, it may exacerbate symptoms in individuals with gastroesophageal reflux disease (GERD) or acid reflux. A study by Bulat et al. (1999) found that peppermint oil can relax the lower esophageal sphincter, potentially leading to increased acid reflux in susceptible individuals. Therefore, those with GERD or frequent heartburn should exercise caution when consuming peppermint tea.

Chamomile Tea: The Calming Digestive Aid

Chamomile tea has long been revered for its calming properties and potential to aid digestion. The primary active compound in chamomile, apigenin, is a flavonoid with potent antioxidant and anti-inflammatory properties (Srivastava et al., 2010). These properties contribute to chamomile’s ability to soothe the digestive system and alleviate various gastrointestinal discomforts.

Research has shown that chamomile tea can help reduce stomach acid and relieve heartburn. A study by Rafieian-Kopaei and Hosseini-asl (2017) found that chamomile extract significantly decreased gastric acidity in rats, suggesting its potential as a natural antacid. Additionally, chamomile’s anti-inflammatory effects may help protect the stomach lining from damage caused by excess acid, potentially reducing the risk of ulcers and other gastrointestinal issues (Sebai et al., 2014).

chamomile stems and flowers for tea — Fresh picked stems of chamomile with flowers for tea.

One of chamomile’s most notable benefits is its ability to promote relaxation, which can indirectly ease stress-related digestive issues. Stress is known to exacerbate gastrointestinal symptoms, and chamomile’s calming effects may help mitigate this connection. A randomized, double-blind, placebo-controlled study by Amsterdam et al. (2009) found that chamomile extract significantly reduced symptoms of generalized anxiety disorder, which could potentially translate to improved digestive health in individuals experiencing stress-related gastrointestinal problems.

Importantly, chamomile tea is generally considered safe for children and pregnant women when consumed in moderation. A review by Posadzki et al. (2016) found no significant adverse effects associated with chamomile use during pregnancy, though they recommended further research to confirm its safety. However, as with any herbal remedy, it’s always best to consult with a healthcare provider before using chamomile tea, especially for pregnant women or young children.

How To Brew the Perfect Cup of Herbal Tea

Brewing the perfect cup of herbal tea is an art that’s easy to master with a few simple steps. First, start with fresh, cold water. Filtered water is ideal, as it allows the true flavors of the herbs to shine through without any interference from chlorine or other tap water additives. Bring the water to a boil, but don’t let it continue boiling for too long, as over-boiled water can make your tea taste flat.

Once your water is ready, it’s time to prepare your herbs. If you’re using loose herbs, measure out about 1-2 teaspoons per cup of water, depending on how strong you like your tea. Place the herbs in a tea infuser or directly in your cup or teapot. If you’re using tea bags, one bag per cup is usually sufficient. Pour the hot water over the herbs and let it steep, covered to contain the aromatic and volatile components within the brew.

The steeping time can vary depending on the type of herb and your personal preference, but generally, 10-15 minutes is a good range for a medicinal brew. Remember, the longer you steep, the stronger the flavor will be, and the more medicine that will be extracted.

After steeping, remove the herbs or tea bag. If you’ve brewed your tea in a pot, use a strainer when pouring it into your cup. At this point, you can enjoy your tea as is, or add a touch of honey, lemon, or your preferred sweetener to enhance the flavor. Keep in mind that some herbal teas, like chamomile or peppermint, are naturally sweet and may not need any additional sweetening.

Experiment with different brewing times and additions to find your perfect cup. And don’t forget, part of the joy of herbal tea is the ritual of preparing it, so take your time and savor the process!

silicone mug cover on the cup with spoon and saucer

my favorite mug cover

Fennel Tea: The Gas and Bloating Buster

Fennel tea has been traditionally used as a natural remedy to alleviate digestive issues, particularly gas and bloating. The primary active compound in fennel seeds, anethole, has been shown to possess antispasmodic properties, which help relax the smooth muscles of the gastrointestinal tract (Badgujar et al., 2014). This relaxation effect can significantly reduce the discomfort associated with stomach cramps and facilitate the expulsion of gas, making fennel tea an effective solution for those suffering from bloating and indigestion.

fennel 3564229 1280 1 — Fennel flowers just before seeds are readfy for harvest for use in teas and as a spice.

Several studies have highlighted the efficacy of fennel in treating digestive problems. For instance, a study by Forouzan et al. (2013) demonstrated that fennel tea significantly reduced the severity of colic in infants, suggesting its potential benefits for relieving gas and bloating in adults as well. The carminative properties of fennel help in the expulsion of gas from the intestines, thereby reducing bloating and associated discomfort (Bhat et al., 2014). This makes fennel tea a valuable addition to the diet for those experiencing frequent digestive issues.

Preparing fennel tea is straightforward and can be done using whole fennel seeds or convenient tea bags. The mildly sweet flavor of fennel makes the tea enjoyable to drink, even for those who might be sensitive to the taste of other herbal teas. Simply steeping a teaspoon of fennel seeds in hot water for about 10 minutes can produce a soothing and effective tea. For an added twist, some people like to blend fennel with other digestive-friendly herbs like peppermint or ginger, enhancing both the flavor and the digestive benefits of the tea (McKay & Blumberg, 2006). Whether consumed on its own or as part of a blend, fennel tea remains a popular and effective remedy for gas and bloating.

Licorice Root Tea: The Gut-Healing Helper

Licorice root tea has been used for centuries in traditional medicine for its potential gut-healing properties. The primary active compound in licorice root, glycyrrhizin, has been shown to possess both anti-inflammatory and antimicrobial properties, making it a potentially effective remedy for various digestive issues (Asl & Hosseinzadeh, 2008). These properties contribute to licorice root’s ability to soothe the digestive tract and potentially aid in healing stomach ulcers.

Research has indicated that licorice root may be beneficial in treating stomach ulcers and reducing acid reflux. A study by Raveendra et al. (2012) found that a combination of licorice root and other herbs was effective in reducing symptoms of functional dyspepsia, including heartburn and acid reflux. Additionally, a review by Jalilzadeh-Amin et al. (2015) highlighted licorice root’s potential to inhibit the growth of Helicobacter pylori, a bacterium associated with peptic ulcers, suggesting its possible role in ulcer prevention and treatment.

Licorice root tea may also offer relief for sore throats, which are often associated with digestive issues due to acid reflux or post-nasal drip. A study by Agarwal et al. (2009) found that a licorice gargle was effective in reducing postoperative sore throat, indicating its potential soothing effects on the throat mucosa. This property could be particularly beneficial for individuals experiencing throat discomfort related to digestive problems.

However, it’s crucial to note that licorice root tea should be consumed with caution. Excessive intake of glycyrrhizin can lead to adverse effects, particularly in individuals with high blood pressure or during pregnancy. A review by Omar et al. (2012) highlighted that chronic consumption of licorice can result in hypertension, hypokalemia, and other metabolic abnormalities. Therefore, it’s advisable for individuals with hypertension or pregnant women to avoid licorice root tea or consult with a healthcare professional before consumption.

Marshmallow Root Tea: The Soothing Stomach Coat

Marshmallow root tea has gained popularity as a natural remedy for various digestive issues, primarily due to its high mucilage content. Mucilage, a thick, gel-like substance, forms a protective layer on the stomach lining when consumed, potentially alleviating symptoms of heartburn and indigestion. A study by Deters et al. (2010) demonstrated that the polysaccharides in marshmallow root can adhere to the mucosal epithelium, creating a bioadhesive layer that may protect against irritation and inflammation in the digestive tract.

mallow flowers, the roots of which are used for a soothing tea — Mallow flowers. The roots are used as a gut-soothing tea.

Research has shown promising results for marshmallow root in treating inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis. A review by Farzaei et al. (2016) highlighted the anti-inflammatory and antioxidant properties of marshmallow root, suggesting its potential as a complementary treatment for these conditions. The study noted that the mucilage in marshmallow root may help reduce inflammation in the stomach and promote healing of the intestinal lining, which could provide relief for individuals suffering from these chronic digestive disorders.

Marshmallow root tea is not only beneficial for digestive health but also offers a pleasant drinking experience due to its mild, slightly sweet flavor. This makes it an appealing alternative to other medicinal teas that may have less palatable tastes. While more research is needed to fully understand the extent of marshmallow root’s effects on digestive health, a study by Zaghlool et al. (2015) found that aqueous extracts of marshmallow demonstrated significant gastroprotective effects in rats with ethanol-induced gastric ulcers, further supporting its potential as a soothing agent for the stomach lining.

Lemon Balm Tea: Another Stress-Busting Digestive Aid

Lemon balm tea has gained recognition for its potential to alleviate digestive issues, particularly those related to stress. The primary active compound in lemon balm, rosmarinic acid, has been shown to possess both calming and antispasmodic effects, making it a valuable aid for stress-related digestive problems. A study by Shakeri et al. (2016) highlighted the anxiolytic and antidepressant-like effects of lemon balm, suggesting its potential to reduce stress-induced gastrointestinal symptoms.

Research has demonstrated that lemon balm may be particularly effective in addressing functional dyspepsia, a common digestive disorder characterized by upper abdominal discomfort, bloating, and early satiety. A randomized, double-blind, placebo-controlled trial by Vejdani et al. (2006) found that a combination of lemon balm and other herbs significantly improved symptoms of functional dyspepsia compared to a placebo. The study noted a reduction in the severity of abdominal pain, bloating, and other associated symptoms, suggesting lemon balm’s potential as a natural remedy for this condition.

The stress-busting properties of lemon balm tea may also contribute to its effectiveness in treating nervous stomach, a condition often triggered by anxiety or stress. A study by Kennedy et al. (2004) demonstrated that lemon balm extract increased calmness and reduced alertness in healthy volunteers, indicating its potential to mitigate stress-related digestive issues. This calming effect, combined with the tea’s pleasant lemony flavor and hint of mint, makes it an appealing option for those seeking relief from stress-induced gastrointestinal discomfort.

FAQ: Herbal Teas for Digestive Health

1. What are the benefits of herbal teas for digestive issues?
Herbal teas can provide natural relief for various digestive problems, including nausea, bloating, gas, and indigestion. Ingredients like ginger, peppermint, chamomile, fennel, licorice root, marshmallow root, and lemon balm have been shown to possess properties that soothe the digestive tract, reduce inflammation, and promote overall digestive health.
2. How does ginger tea help with digestive discomfort?
Ginger tea is known for its anti-nausea and anti-vomiting properties due to compounds like gingerols and shogaols. These compounds interact with serotonin receptors in the gastrointestinal tract, alleviating symptoms of nausea and vomiting. Ginger tea can also relieve gas, bloating, and indigestion by relaxing intestinal muscles and promoting gas expulsion.
3. Can peppermint tea help with gastrointestinal issues?
Yes, peppermint tea has antispasmodic properties from menthol, which helps relax stomach muscles and ease cramps. It is particularly beneficial for individuals with irritable bowel syndrome (IBS) and can reduce bloating. However, those with gastroesophageal reflux disease (GERD) should be cautious, as peppermint may exacerbate acid reflux symptoms.
4. What role does chamomile tea play in digestion?
Chamomile tea is known for its calming effects and potential to reduce stomach acid, which can help relieve heartburn. Its anti-inflammatory properties may also protect the stomach lining and reduce the risk of ulcers. Chamomile is generally safe for children and pregnant women when consumed in moderation.
5. How can fennel tea alleviate gas and bloating?
Fennel tea contains anethole, which has antispasmodic properties that help relax the smooth muscles of the gastrointestinal tract. This can significantly reduce discomfort from stomach cramps and facilitate the expulsion of gas. Studies have shown that fennel tea can effectively reduce the severity of colic in infants, indicating its benefits for adults as well.
6. What are the potential benefits of licorice root tea?
Licorice root tea has anti-inflammatory and antimicrobial properties, making it beneficial for soothing the digestive tract and potentially healing stomach ulcers. It may also help reduce symptoms of acid reflux. However, excessive consumption can lead to adverse effects, especially in individuals with high blood pressure or during pregnancy.
7. How does marshmallow root tea help with digestive issues?
Marshmallow root tea is rich in mucilage, which forms a protective layer on the stomach lining, alleviating symptoms of heartburn and indigestion. It has shown potential in treating inflammatory bowel diseases and may help reduce inflammation in the stomach.
8. What is the role of lemon balm tea in digestive health?
Lemon balm tea has calming and antispasmodic effects, making it useful for stress-related digestive problems. It may help alleviate symptoms of functional dyspepsia and reduce stress-induced gastrointestinal discomfort. The pleasant flavor also makes it a popular choice for those seeking digestive relief.
9. How should I brew herbal tea for maximum benefits?
To brew herbal tea, start with fresh, cold filtered water and bring it to a boil. Use 1-2 teaspoons of loose herbs or one tea bag per cup of water. Steep for 10-15 minutes, covered, to extract flavors and medicinal properties. After steeping, remove the herbs or tea bag and enjoy as is or with honey or lemon.
10. Are there any precautions to consider when using herbal teas?
While herbal teas are generally safe, it’s advisable to consult with a healthcare provider before using them, especially for pregnant women, young children, or individuals with specific health conditions. Some herbs may interact with medications or exacerbate certain health issues.

Conclusion:

Next time your stomach is doing somersaults, reach for one of these soothing herbal teas. Not only are they natural and caffeine-free, but they also offer a range of additional health benefits. Remember, while these teas can provide relief for minor digestive issues, persistent or severe symptoms should always be evaluated by a healthcare professional. Here’s to happy, healthy tummies!

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