Best Herbal Teas for IBS: Types, Benefits, & Precautions

Discover how herbal teas like peppermint, chamomile, turmeric, and others may provide soothing relief and digestive support for IBS symptoms.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 26, 2025

Discover how herbal teas like peppermint, chamomile, turmeric, and others may provide soothing relief and digestive support for IBS symptoms.

Herbal Teas for IBS: Soothing Support for Irritable Bowel Syndrome

Irritable Bowel Syndrome (IBS) is a common digestive condition affecting millions worldwide, presenting symptoms like abdominal pain, bloating, constipation, and diarrhea. While medical treatments, dietary modifications, and stress management form the backbone of IBS care, many turn to herbal teas for gentle, natural relief. Recent research and traditional wisdom suggest certain teas may help ease or manage IBS symptoms when used thoughtfully as part of a holistic approach to digestive health.

What Is IBS?

IBS stands for Irritable Bowel Syndrome, a functional gastrointestinal disorder marked by recurring abdominal discomfort and altered bowel habits. The three main subtypes are:

IBS-C: IBS with constipation
IBS-D: IBS with diarrhea
IBS-M: IBS with mixed bowel habits

Symptoms often fluctuate, and the causes are multifactorial—often related to gut-brain interaction, stress, diet, and genetic predisposition.

Top Herbal Teas for IBS Relief

Several tea varieties are commonly used by those seeking relief from IBS symptoms. Below, you’ll find a breakdown of popular options, their potential benefits, and important considerations.

Tea	Main Benefits	Potential Risks
Peppermint	Reduces spasms, eases bloating/gas, may relieve pain	Can trigger heartburn, avoid if you have GERD or hiatal hernia
Chamomile	Soothes digestive tract, reduces stress/anxiety, anti-inflammatory	Rare allergies, may interact with certain medications
Turmeric	Anti-inflammatory, reduces abdominal pain, supports liver	May worsen acid reflux, avoid in gallbladder disease
Licorice Root	Soothes gut lining, reduces inflammation	May raise blood pressure, should be used in moderation
Fennel	Reduces wind, cramping, supports motility	Rare allergies, avoid excess use in pregnancy
Green Tea	Antioxidant, mild anti-inflammatory, supports gut health	Caffeine may trigger symptoms, decaf is safer for some

Peppermint Tea

Peppermint tea is renowned for its ability to relax intestinal muscles and relieve gastrointestinal discomfort due to menthol, which acts as a natural muscle relaxant. Studies have shown that peppermint can help reduce symptoms like abdominal pain, bloating, and gas in IBS sufferers.
Peppermint’s antispasmodic properties make it a cornerstone remedy, particularly for those whose IBS is marked by cramps or spasms.

Helps reduce bowel spasms
May ease bloating and flatulence
Refreshing and pleasant to taste

Note: Peppermint tea is generally safe, but people with heartburn, hiatal hernia, or gastroesophageal reflux disease (GERD) should use caution, as it can relax the lower esophageal sphincter and exacerbate symptoms.
Not recommended for people with gallbladder problems.

Turmeric Tea

Known for its vibrant color and anti-inflammatory properties, turmeric tea has been studied for its ability to decrease abdominal discomfort associated with IBS. Many participants in clinical trials reported a reduction in pain and improvement in overall symptoms after regular turmeric supplement use.
Turmeric can be consumed as store-bought tea bags, via grated root, or mixed with flavorings like cinnamon and lemongrass for an enhanced profile.

Decreases inflammation within the gut
Acts as an antioxidant, supporting overall health
May improve abdominal pain

Precautions: May worsen acid reflux or cause mild stomach discomfort in some individuals. People with gallbladder issues or those taking blood-thinning medications should consult a healthcare provider before use.

Chamomile Tea

Often hailed as a calming tea, chamomile offers both relaxation and digestive comfort. Its mild sedative effect not only helps soothe a stressed mind, but its anti-inflammatory and antispasmodic properties may help relieve IBS symptoms like gas, bloating, and stomach upset.
Chamomile is also famous for promoting restful sleep and reducing anxiety, which is important because stress can trigger or worsen IBS symptoms.

Calms the digestive tract and nervous system
May reduce gas, indigestion, and cramping
Helpful for stress-induced IBS symptoms

Safety: Rare allergies have been reported; consult a doctor if you take blood thinners or have pollen allergies.

Fennel Tea

Fennel seeds have a long history as a remedy for digestive discomfort. Fennel tea can help reduce bloating, ease abdominal cramps, and promote regular bowel movements. Its mild taste makes it a pleasant option for daily use.

Relieves gas and helps digestion
Supports healthy motility

Note: While generally safe, fennel tea should be consumed in moderation during pregnancy.

Licorice Root Tea

Licorice root tea is valued for its soothing effects on the gut lining. It may help diminish inflammation and discomfort in people with IBS.

Reduces gut inflammation
Smooth, naturally sweet taste

Precautions: High intake can cause elevated blood pressure. Choose deglycyrrhizinated licorice (DGL) formulations for reduced risk, and limit consumption. Talk to your healthcare provider before adding licorice root tea to your routine.

Green Tea

Rich in polyphenols and antioxidants, green tea supports digestive health and may offer anti-inflammatory effects, which might help mitigate some IBS symptoms. Its mild caffeine content is lower than coffee but can trigger symptoms in caffeine-sensitive individuals; opt for decaffeinated varieties if needed.

Supports healthy gut bacteria
Rich in antioxidants

Caution: Test your own tolerance; some people may find green tea exacerbates symptoms due to caffeine.

How Do Herbal Teas Help with IBS?

The unique blend of phytochemicals in herbal teas can support digestion in several ways:

Spasm reduction: Many teas, especially peppermint and chamomile, contain antispasmodic compounds that help relax digestive muscles.
Reduction in bloating and gas: Fennel and peppermint act to ease trapped gas and bloating.
Anti-inflammatory effects: Turmeric and chamomile possess compounds that may help dampen inflammation in the gastrointestinal tract.
Calming the gut-brain axis: Teas that support relaxation (e.g., chamomile) can help lessen the impact of stress, a major IBS trigger.

While clinical evidence is stronger for some teas (especially peppermint), individual responses vary. It’s important to experiment and monitor which teas suit your unique digestive profile, as IBS symptoms and triggers are highly individual.

Safety Considerations and How to Use Herbal Teas for IBS

Always consult your doctor before beginning any herbal tea if you have chronic illnesses, are pregnant, or take prescription medications.
Herbal products are not strictly regulated, so choose reputable brands for quality and purity.
Start with small amounts, and track symptoms to see what works best for you.
Side effects are typically mild but may include mild digestive upset, allergic reactions, or interactions with medications.
Herbs can interact with medications like anticoagulants or antihypertensives—seek medical guidance for any concerns.

Integrating Herbal Teas into Your Daily IBS Routine

Mild brewing: Steep herbal teas in hot (not boiling) water for 3–5 minutes for optimal extraction without bitterness.
Avoid adding sugar or sweeteners that may trigger symptoms.
Pair with relaxation: Enjoy tea as part of stress-reducing rituals like slow breathing, gentle stretching, or meditation.
Early-day use: Teas like peppermint and chamomile may be particularly helpful in the morning or before bed.
Balance with hydration: Don’t substitute tea for adequate plain water intake.

Other Natural Approaches for IBS Symptom Relief

Herbal tea can play a valuable supportive role but often works best when combined with other natural and conventional therapies. Additional remedies include:

Dietary changes: Increasing fiber, identifying trigger foods, and reducing processed foods.
Probiotics: May help balance gut bacteria.
Regular physical activity: Movement supports gut motility.
Stress management: Mindfulness, yoga, or cognitive behavioral therapy.

Frequently Asked Questions (FAQs)

What’s the best herbal tea for IBS?

Peppermint tea is the most widely researched and commonly recommended for IBS relief due to its antispasmodic effects, but chamomile, turmeric, fennel, and licorice root teas are also popular options depending on your specific symptoms.

Can herbal teas cure IBS?

No, herbal teas are not a cure for IBS. They may help manage symptoms for some individuals as part of a holistic approach including diet, stress management, and medical care.

How much tea should I drink daily if I have IBS?

Generally, 1–3 cups per day is a safe range, but it’s important to observe your individual tolerance and consult your doctor regarding interactions and safety.

Can these teas cause side effects?

Side effects are rare but can include digestive upset, allergies, and medication interactions. Always begin with small servings, monitor your response, and consult a healthcare provider for personalized advice.

Should children or pregnant women use herbal teas for IBS?

Use caution. Some herbs may not be safe for children or pregnant women. Always consult a pediatrician or obstetrician for guidance before introducing herbal products.

Key Takeaways

Herbal teas such as peppermint, chamomile, turmeric, fennel, licorice root, and green tea may offer gentle relief for common IBS symptoms.
Benefits include antispasmodic, anti-inflammatory, and calming effects that support digestive and mental well-being.
Always discuss new herbal remedies with your doctor to ensure safety, especially if you have complicating health conditions or take medications.
Combine herbal teas with other evidence-based approaches for optimal IBS management.

If you’re considering using herbal tea for IBS, start slowly, choose reputable products, and consult a registered dietitian or gastroenterologist for a comprehensive plan tailored to your needs.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete