The #1 Expert-Recommended Tea for Better Digestion and Gut Health

If you struggle with gut health or digestive concerns, you’re not alone. Whether it’s gas, bloating, diarrhea, constipation, or otherwise, tummy troubles are common complaints for many Americans. And while dietary changes with the help of a registered dietitian or your doctor can remedy many of these symptoms, a simple cup of tea can do wonders. This is particularly true if your concerns are mild, fleeting, or only happen on occasion.

Here, we’ve spoken with an herbalist to find out which herbal tea is best for soothing digestive and gut health qualms, some runners-up, and how to brew the most therapeutic cup of tea at home.

The Best Tea for Digestion and Gut Health

When it comes to her number one tea of choice for easing gastrointestinal (GI) troubles, Rosalee de la Forêt, herbalist, author, and podcast host, has a clear winner. “If I had to pick just one herb to support digestion, it would be chamomile,” she explains. “This gentle flower is a powerhouse for the gut.” This is thanks to the multitude of benefits this dainty white-petaled flower offers.

“First, chamomile can stimulate the body’s natural digestive processes with its slightly bitter taste,” de la Forêt says. “But it also soothes the nervous system, helping us shift from the stress-based ‘fight or flight’ mode into the more relaxed ‘rest and digest’ state—this is where digestion truly thrives.” In fact, a 2019 study found this herb to be so effective at calming the nervous system that it helped with stress and sleep issues—which is why many people sip on chamomile tea before bedtime.

Additionally, chamomile is a gut health champion thanks to its anti-inflammatory properties, as illustrated in this 2022 review. “This makes it a good choice for folks with sensitive or reactive digestion—think bloating, gas, or discomfort after meals,” de la Forêt says. As an anti-inflammatory agent, chamomile is a smart pick for boosting overall immune health, too.

Other Delicious Teas for Digestion and Gut Health

Lemon Balm

“Lemon balm is a wonderfully uplifting and calming herb,” de la Forêt says. “It’s often used to ease anxiety and tension, which—as many of us know—can go straight to the gut. It’s also gently stimulating for digestion, promoting appetite and easing sluggishness after meals.” These findings are echoed in the research, with a 2022 review citing that the range of plant compounds found in lemon balm result in significant antioxidant and anti-inflammatory benefits—further supporting the GI tract. “Plus, its citrusy scent and flavor make it a joy to drink,” de la Forêt adds.

Ginger Tea

Growing up, many of us were offered ginger ale with the first rumbles of a tummy ache. And as it turns out, this may have actually been rooted in good science! “Ginger is a classic for good reason,” de la Forêt says. “It’s warm and spicy, which helps stoke digestive fire—especially helpful for people who tend to feel cold, heavy, or experience signs of sluggish digestion, like bloating, gas, or undigested food in the stool.” And ginger’s ability to soothe nausea has been shown time and time again in research, like these 2019, 2021, and 2022 reviews.

Fennel

While many turn to fennel as a spice for savory culinary pursuits, fennel tea is actually very therapeutic for digestion and gut health. “It’s especially great for easing gas and bloating, and it has a sweet, slightly licorice-like flavor,” de la Forêt says. “Fennel is particularly helpful for people who feel tightness or cramping in the belly—its actions are both soothing and gently stimulating.” One study even found it to promote gut motility in post-operative patients.

Bitters

Overall, de la Forêt encourages readers to reach for more bitter foods when it comes to supporting digestion. “Just a sip or bite of something bitter before a meal can signal the entire digestive tract to get ready—from increasing saliva, to triggering stomach acid and bile production, to promoting healthy bowel movements,” she says. “They can be enjoyed as teas, tinctures, vinegar extracts, or even by adding bitter greens to your plate. It’s a small shift that can have a big impact on how you feel after meals.” Aside from bitter greens like arugula, dandelion greens, endive, and radicchio, cranberry, citrus peels, most vinegars, and grapefruit all meet these criteria (and many can be made into teas, too!).

How to Brew the Best Herbal Tea at Home

Thankfully, brewing herbal teas at home couldn’t be any easier. The process starts with purchasing a high-quality product. “Quality really matters when it comes to herbal teas,” de la Forêt emphasizes. “For chamomile and lemon balm, look for dried herbs that are aromatic and vibrant—they should smell like a fresh garden when you open the bag. If they’re dull in color or scent, they probably won’t be as effective.” She also recommends buying fresh ginger root and dried fennel seeds from your local grocery store.

Once you have your tea supplies, steep them in boiling water for 10 to 20 minutes to draw all of their impressive health benefits into a nourishing cup of tea. And while certain herbal teas are beneficial additions to your daily routine when targeting pesky tummy troubles, be sure to speak with your healthcare provider about any chronic or persistent GI-related issues you’re experiencing.