The 9 best teas that improve digestion

People have been drinking tea to help treat digestive issues and other illnesses for thousands of years.

Several herbal teas have been shown to help with nausea, constipation, indigestion, and more. Fortunately, most of them are widely available and easy to make.

Here are nine teas that can improve your digestion.

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1. Peppermint

Peppermint, a green herb from the Mentha piperita plant, is well known for its refreshing flavor and ability to soothe an upset stomach.

Animal and human studies have shown that menthol, a compound in peppermint, improves digestive issues.

Peppermint oil is sometimes used to improve irritable bowel syndrome (IBS), an inflammatory condition that affects the large intestine and can cause stomach pain, bloating, gas, and other unpleasant symptoms.

A 4-week study in 57 people with IBS found that 75% of those who took peppermint oil capsules twice daily reported improvements in symptoms, compared with 38% of those in the placebo group.

Peppermint tea may provide benefits similar to peppermint oil, although the tea’s effects on human digestion have not been studied.

To make peppermint tea, soak 7–10 fresh peppermint leaves or 1 peppermint tea bag in 1 cup (250 ml) of boiled water for 10 minutes before straining and drinking it.

Summary: Peppermint may help improve symptoms of IBS and other digestive issues, but studies on peppermint tea’s effects on digestion are lacking.

2. Ginger

Ginger, scientifically known as Zingiber officinale, is a flowering plant native to Asia. Its rhizome (underground part of the stem) is popularly used as a spice worldwide.

Compounds in ginger, known as gingerols and shogaols, can help stimulate stomach contractions and emptying. Thus, the spice may help with nausea, cramping, bloating, gas, or indigestion.

A large review found that taking 1.5 grams of ginger daily reduced nausea and vomiting caused by pregnancy, chemotherapy, and motion sickness.

Another study in 11 patients with indigestion found that taking supplements containing 1.2 grams of ginger significantly shortened stomach emptying time by nearly 4 minutes, compared to a placebo.

Research comparing the effects of ginger tea and ginger supplements is limited, but the tea may provide similar benefits.

To make ginger tea, boil 2 tablespoons (28 grams) of sliced ginger root in 2 cups (500 ml) of water for 10–20 minutes before straining and drinking it. You can also steep a ginger tea bag in 1 cup (250 ml) of boiled water for a few minutes.

Summary: Ginger has been shown to improve nausea and vomiting and may help with other digestive issues. Ginger tea can be made from fresh ginger root or a dried tea bag.

3. Gentian root

Gentian root comes from the Gentianaceae family of flowering plants, which grows worldwide.

Different varieties of gentian root have been used to stimulate appetite and treat stomach ailments for centuries.

The effects of gentian root are attributed to its bitter compounds, known as iridoids, which can increase the production of digestive enzymes and acids.

Moreover, one study in 38 healthy adults found that drinking water mixed with gentian root increased blood flow to the digestive system, which may help improve digestion.

Dried gentian root can be purchased from a natural food store or online. To make gentian root tea, steep 1/2 teaspoon (2 grams) of dried gentian root in 1 cup (250 ml) of boiled water for 5 minutes before straining. Drink it before meals to aid digestion.

Summary: Gentian root contains bitter compounds that may stimulate digestion when consumed before meals.

4. Fennel

Fennel is an herb from a flowering plant scientifically known as Foeniculum vulgare. It has a licorice-like taste and can be eaten raw or cooked.

Suggested read: 9 teas to soothe an upset stomach

Animal studies have shown that fennel helps prevent stomach ulcers. This ability is likely due to the herb’s antioxidant compounds, which can fight damage associated with ulcer development.

It may also help relieve constipation and promote bowel movements. However, exactly how and why fennel acts as a laxative is not understood.

One study of 86 elderly adults with constipation found that those who drank a fennel-containing tea every day for 28 days had significantly more daily bowel movements than those who received a placebo.

You can make fennel tea by pouring 1 cup (250 ml) of boiled water over 1 teaspoon (4 grams) of fennel seeds. Let it sit for 5–10 minutes before pouring it through a sieve and drinking. You can also use freshly grated fennel root or fennel tea bags.

Summary: Fennel has been shown to help prevent animal stomach ulcers. It may also help promote bowel movements and thus help improve chronic constipation.

5. Angelica root

Angelica is a flowering plant that grows all over the world. It has an earthy, slightly celery-like taste.

While all parts of this plant have been used in traditional medicine, angelica root — in particular — may aid digestion.

Animal studies have shown that a polysaccharide in angelica root may protect against stomach damage by increasing the number of healthy cells and blood vessels in the digestive tract.

For this reason, it may also help fight intestinal damage caused by oxidative stress in those with ulcerative colitis, an inflammatory condition that causes sores in the colon.

Moreover, one test-tube study on human intestinal cells found that angelica root stimulated the secretion of intestinal acids. Therefore, it may help relieve constipation.

These results suggest that drinking angelica root tea may promote a healthy digestive tract, but no human studies have confirmed this.

Suggested read: 6 teas that help treat nausea

To make angelica root tea, add 1 tablespoon (14 grams) of fresh or dried angelica root to 1 cup (250 ml) of boiled water. Let it steep for 5–10 minutes before straining and drinking it.

Summary: Animal and test-tube studies have shown that angelica root protects against intestinal damage and stimulates the release of digestive acids.

6. Dandelion

Dandelions are weeds from the Taraxacum family. They have yellow flowers and grow worldwide, including on many people’s lawns.

Animal studies have shown that dandelion extracts contain compounds that may promote digestion by stimulating muscle contractions and promoting the flow of food from the stomach to the small intestine.

A study in rats found that dandelion extract also helped protect against ulcers by fighting inflammation and decreasing the production of stomach acid.

Hence, drinking dandelion tea may promote healthy digestion. However, research on humans is limited.

To make dandelion tea, combine 2 cups of dandelion flowers and 4 cups of water in a saucepan. Bring the mixture to a boil, remove it from the heat, and let it steep for 5–10 minutes. Strain it through a colander or sieve before drinking.

Summary: Dandelion extract has been shown to stimulate digestion and protect against ulcers in animal studies. Human studies are needed.

7. Senna

Senna is an herb that comes from flowering Cassia plants.

It contains chemicals called sennosides, which break down in the colon and act on smooth muscle, promoting contractions and bowel movements.

Studies have shown that senna is a highly effective laxative in children and adults with constipation from different causes.

One study in 60 people with cancer, 80% of whom were taking opioids that can cause constipation, found that more than 60% of those who took sennosides for 5–12 days had a bowel movement on over half of those days.

Thus, senna tea may be an effective and easy way to relieve constipation. However, it’s best only occasionally to drink it, so you don’t experience diarrhea.

You can make senna tea by steeping 1 teaspoon (4 grams) of dried senna leaves in 1 cup (250 ml) of boiled water for 5–10 minutes before straining. Senna tea bags are also available at most health food stores and online.

Summary: Senna is commonly used as a laxative, as it contains sennosides that help promote colon contractions and regular bowel movements.

8. Marshmallow root

Marshmallow root comes from the flowering Althaea officinalis plant.

Polysaccharides from marshmallow root, such as mucilage, can help stimulate the production of mucus-producing cells that line your digestive tract.

In addition to increasing mucus production and coating your throat and stomach, marshmallow root may have antioxidant properties that help decrease histamine levels, a compound released during inflammation. As a result, it may protect against ulcers.

One animal study found that marshmallow root extract effectively prevented stomach ulcers caused by nonsteroidal anti-inflammatory drugs (NSAIDS).

While these results on marshmallow root extract are interesting, more research is needed on the effects of marshmallow root tea.

To make marshmallow root tea, combine 1 tablespoon (14 grams) of dried marshmallow root with 1 cup (250 ml) of boiled water. Let it steep for 5–10 minutes before straining and drinking it.

Summary: Compounds in marshmallow root may stimulate mucus production and help coat your digestive tract, relieving stomach ulcers.

9. Black tea

Black tea comes from the Camellia sinensis plant. It’s often brewed with other plants in varieties like English Breakfast and Earl Grey.

This tea boasts several healthy compounds. These include thearubigins, which may improve indigestion, and theaflavins, which act as antioxidants and may protect against stomach ulcers.

One study in mice with stomach ulcers found that three days of treatment with black tea and theaflavins healed 78–81% of ulcers by suppressing inflammatory compounds and pathways.

Another study in mice found that black tea extract improved delayed gastric emptying and resulting indigestion caused by a medication.

Therefore, drinking black tea may help improve digestion and protect against ulcers, but more research is needed.

To make black tea, steep a black tea bag in 1 cup (250 ml) of boiled water for 5–10 minutes before drinking it. You can also use loose black tea leaves and strain the tea after steeping.

Summary: Drinking black tea may help protect against stomach ulcers and indigestion due to compounds in the tea that act as antioxidants.

Safety precautions

While herbal teas are generally considered safe for healthy people, you should be cautious when adding a new type of tea to your routine.

Ginger tea in pregnancy: Benefits, safety, and more

Currently, there is limited knowledge regarding the safety of some teas in children and pregnant and lactating women.

Moreover, some herbs can interact with medications, and herbal teas may cause unpleasant side effects like diarrhea, nausea, or vomiting if consumed excessively.

If you want to try a new herbal tea to improve your digestion, start with a low dose and note how it makes you feel. Also, consult your doctor first if you are taking medications or have a health condition.

Summary: Although teas are generally considered safe for most people, some may not be appropriate for children, pregnant women, or those taking certain medications.