Best Tea for Digestion: 9 Best Teas to Aid Digestion

Tea has been used in traditional Chinese medicine for over 3,000 years and expanded to the rest of Asia, Europe, America, and Africa.¹ 

Today, tea is the second most popular beverage in the world. On any random day in 2023 in the United States, more than half of Americans drink tea in iced or hot form, equating to 4 billion gallons per year. Most opt for iced black tea.²

Tea is made from the infusion of the leaves of the Camellia sinensis plant. Its popularity stems from its diverse flavors from the leaves and preparations.¹ 

Tea has health benefits, including antioxidant and anti-inflammatory properties known to help with obesity, diabetes, kidney and liver health, and improve gut health.¹

Some herbal teas, such as peppermint, ginger, and lemon, contain components that may help with digestion issues like bloating and acid reflux.³ 

Keep reading to learn about the best teas to aid digestion and how they support digestion. 

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The 9 Best Teas for Digestion

Here are nine of the best teas for digestion and how each supports digestion. 

1. Chamomile Tea

Chamomile tea is traditionally used to relax the digestive system and improve gas, indigestion, diarrhea, motion sickness, nausea, vomiting, and colic in children. It is naturally caffeine-free. 

Research finds that in 68 healthy, term infants with colic, chamomile tea helped reduce colic symptoms in over half of the infants compared to a placebo.³ 

Another study found that chamomile tea resolved diarrhea sooner in children than a placebo.³  

In adults, a chamomile combination (Iberogast) including lemon balm lea, caraway fruit, peppermint leaf, fennel, and Angelica root protected against the development of gastric ulcers, reduced stomach acid as effectively as antacids and prevented future bouts of heartburn.³ 

Enjoy a cup of chamomile tea for its taste and digestive health benefits.

2. Peppermint Tea 

Peppermint is a minty-flavored herbal tea associated with its ability to soothe an upset stomach. Compounds in peppermint tea or peppermint oil have been shown to help with irritable bowel syndrome, heartburn, abdominal pain, and post-operative nausea.⁴

In a large meta-analysis of 1,030 patients, peppermint oil effectively relieved irritable bowel syndrome digestive symptoms compared to a placebo. However, adverse events were more frequent with higher doses, which included other digestive issues like heartburn, nausea, and abdominal pain.⁵ 

Peppermint oil has a higher concentration of menthol than peppermint tea, making the tea a more agreeable option to help digestion. Peppermint tea itself has not been studied to help with human digestion.^{4, 5}  

3. Ginger Tea

Research on ginger and ginger root describes its ability to reduce nausea, vomiting, and indigestion.

A daily dose of 1,650 mg improved reflux and indigestion symptoms, and 1500mg of ginger helped reduce nausea in pregnant women or related to chemotherapy, motion sickness, and reflux.^{6, 7} 

Researchers think ginger helps move food and liquid out of the stomach faster, resulting in less unpleasant symptoms mentioned above.^{6, 7} 

Drinking ginger tea (or taking supplements) may help improve digestion. Ginger tea is an herbal, non-caffeinated tea. 

<div class="pro-tip"><strong>Also Read: </strong><a href=benefits-of-lemon-ginger-tea>9 Benefits of Lemon Ginger Tea</a></a>.</div>

4. Fennel Seed Tea

Fennel is an herbal tea made from the fennel seed. Its main component is anethole (or estragole), which is similar in structure to dopamine and relaxes the intestinal smooth muscles.⁸

Fennel seed tea and other herbal tea mixes, including peppermint, chamomile, and Angelica root, have been studied in infants with colic and have shown promising effects.^{3, 9} 

Other animal studies find that fennel increases stomach emptying, improving indigestion.⁶

5. Green Tea

Most research on green tea is associated with its high levels of antioxidants and anti-inflammatory properties, which may help regulate chronic health conditions like obesity, cancer, diabetes, and heart disease.¹ 

Researchers have investigated whether these health benefits are associated with an interplay of tea polyphenols and improved gut health in recent years.¹ 

Green tea components can help the growth of beneficial bacteria and hinder the growth of problematic bacteria in test tubes or animal experiments. No human research has yet to duplicate this effect.¹ 

Green tea may have gut health benefits among its numerous other health benefits.

6. Angelica Root Tea

Angelica is a plant in which all parts (stem, leaf, flower, fruit, and root) have been used in traditional medicine. Most research on the Angelica plant and digestion involves the root, which contains beneficial plant compounds.¹⁰ 

Angelica root was included with other herbal teas, including chamomile, lemon balm lea, caraway fruit, peppermint leaf, and fennel, to help indigestion and ulcers.³ 

Angelica, peppermint, chamomile, and fennel have been studied in colic infants and shown beneficial effects.³

Angelica root tea blends bitter, sweet, spicy, and warming flavors.¹

7. Senna Leaves Tea

Senna is an herb from a tree shrub. Its leaves, pods, roots, and fruit contain beneficial properties and plant compounds called sennosides. Sennosides act as a laxative and can treat constipation under medical supervision. Modern laxative medications include senna.¹¹ 

Little dosing information about senna tea compared to senna medication exists. Chronic use of senna tea (or the medication) can lead to dependence, diarrhea, and medication interactions. Senna use is not recommended for more than one or two weeks.^{11, 12} 

Senna tea should be used occasionally as it is an effective laxative and could cause diarrhea. It may have contraindications based on age, health conditions, and medications.^{11, 12}

8. Black Tea

Black tea is made from the leaves of the Camellia sinenesis plant.^1, Black tea contains theaflavins (a polyphenol and antioxidant) that may protect against stomach ulcers in studies on mice.¹³ 

More research is needed on humans and digestive health. 

Black tea is the most popular tea in the United States. Its popularity and potential benefits for digestive health make it a winning combination.^{2, 13} 

Enjoy this tea hot or iced any time of the year.

9. Gentian Root Tea

Gentian root tea is made from the Gentiana lutea plant. Gentian root is considered a bitter-tasting herb (bitters) that plays a role in managing indigestion.¹⁴ 

Many cultures use bitters to help with upper digestion. The bitter taste of gentian root stimulates an increase in gastric juices and bile, preparing the body to digest properly. Additionally, blood flow to the digestive system increases further, helping with optimal digestion.¹⁴ 

Gentia root tea may help your body prepare to digest optimally. 

Herbal Teas: What to Consider

While the Food and Drug Administration recognizes most herbal teas as generally recognized as safe (GRAS), you should be cautious when introducing them into your diet.^{15, 16} 

Some teas, such as senna leaves tea, have not been tested for safety in children, pregnant or nursing women. 

Herbal teas can interact with certain medications. Working with a healthcare professional and pharmacist can ensure you safely incorporate teas into your diet or discuss any gastrointestinal issues. 

Check out more information on healthy living on the Signos’ blog, which is written by nutrition and health experts. Take a quick quiz to determine if Signos fits your needs.

A Signos continuous glucose monitor (CGM) can help you monitor blood sugar levels while making diet or beverage changes (like a cup of tea), improve your health, and encourage healthier eating habits. 

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