Best Teas for Bloating and Indigestion: Herbal Remedies That Soothe Your Stomach

Natural herbal teas like peppermint, ginger, and fennel have centuries-old reputations for relieving bloating and indigestion. Discover which teas can help your gut.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 26, 2025

Natural herbal teas like peppermint, ginger, and fennel have centuries-old reputations for relieving bloating and indigestion. Discover which teas can help your gut.

Bloating and indigestion are common digestive complaints impacting millions worldwide. Whether due to overeating, food intolerances, gut bacteria imbalances, or stress, the discomfort can significantly affect quality of life. For centuries, people around the globe have turned to herbal teas as natural, gentle remedies to ease digestive upset, relieve bloating, and promote gut health.

Understanding Bloating and Indigestion

Bloating is typically described as a feeling of fullness, tightness, or pressure in the abdomen, sometimes accompanied by visible swelling. Indigestion, or dyspepsia, includes symptoms like discomfort after eating, nausea, and excessive gas. Causes range from food intolerances and overeating to more chronic digestive disorders.

Roughly 14% of US adults experience regular bloating.
Common triggers include food intolerances, gas buildup, slow digestion, bacterial imbalance, digestive infections, ulcers, and constipation.
Herbal teas remain one of the most popular natural home remedies for both symptoms—valued for their ability to relax the gut, stimulate digestion, and reduce gas.

Top Herbal Teas for Bloating and Indigestion

Below are the most widely studied and traditional teas for easing bloating and indigestion. Each offers unique active compounds that support gut function and comfort.

Peppermint Tea (Mentha piperita)

Peppermint tea is renowned for its ability to ease digestive spasms and soothe gastrointestinal discomfort. Its active ingredient, menthol, relaxes gut muscles, relieving cramps and bloating as well as the discomfort of irritable bowel syndrome (IBS).

Reduces intestinal spasm and pain
Offers antimicrobial effects that may help if overgrowth of bacteria is a factor
Some people find peppermint tea helps with chronic indigestion and post-meal fullness
Peppermint oil capsules have even more concentrated effects, but tea is a gentle starting point

Lemon Balm Tea (Melissa officinalis)

Lemon balm, part of the mint family, has been used traditionally to help with gas, cramping, and other digestive complaints. Limited research suggests it calms the stomach, especially when blended with other herbs.

May relax muscles in the digestive tract
Soothes mild discomfort from gas and bloating

Wormwood Tea (Artemisia absinthium)

Wormwood is a bitter herb traditionally used to kickstart digestion in small, carefully measured doses. It stimulates the release of digestive juices, aiding in the breakdown of food and reducing bloating in traditional medicine. Due to natural bitterness, it’s often combined with other herbs in tea blends.

Promotes production of digestive enzymes and bile
May help reduce sluggish digestion and gas

Ginger Tea (Zingiber officinale)

Ginger tea is globally revered for calming an unsettled stomach, relieving nausea, and stimulating digestive movement. It has anti-inflammatory and pro-motility properties, making it effective against various stomach complaints.

Reduces nausea and helps speed up emptying of the stomach
May relieve discomfort and burning in the upper abdomen
Contains gingerol, which is believed to have relaxing effects on the gut

Fennel Tea (Foeniculum vulgare)

Fennel seeds impart a slightly sweet, licorice-like flavor to tea. Used for centuries in Mediterranean, Indian, and Chinese traditions, fennel tea is prized for its abilities to relieve gas, relax the gut muscles, and support regular bowel movements.

Helps expel trapped gas and soothe abdominal pain
Shown in studies to reduce discomfort and flatulence after surgery
May help protect against ulcers and promote motility in the intestines

Gentian Root Tea (Gentiana lutea)

Gentian root has a notably bitter taste. This bitterness is exactly what makes it valuable for sluggish digestion, as it stimulates saliva, bile, and stomach acid, all crucial for breaking down heavy meals.

Traditionally used for gas and upset stomach
Not recommended for people with ulcers; may increase stomach acid

Chamomile Tea (Matricaria chamomilla)

Chamomile isn’t just for relaxation—it’s also frequently used to calm mild stomach upset and cramping. Its anti-inflammatory and antispasmodic actions can be helpful, especially for sensitive stomachs.

May ease minor cramping and gas
Supports gentle relaxation for the digestive tract

Angelica Root Tea (Angelica archangelica)

Angelica root is used in European herbal traditions for various gut issues. It may be included in digestive teas to promote motility and relieve bloating. Traditional use relies on its aromatic, slightly bitter taste to trigger digestive juices.

Traditionally used for indigestion, gas, and poor appetite
Often blended with other herbs for synergistic effects

3-Spice Digestive Tea: A Blend of Tradition and Science

Some herbal teas blend multiple spices for synergistic digestive benefits. A classic example inspired by Indian tradition is the 3-spice tea— typically using cumin, coriander, and fennel seeds. Each of these spices brings its own digestive benefits:

Cumin seeds: Stimulate bile production, aiding digestion and nutrient absorption
Coriander seeds: May have mild antispasmodic properties and further support enzyme production
Fennel seeds: Help relax gastrointestinal muscles and expel gas

Preparing a homemade blend by simmering a teaspoon each of cumin, coriander, and fennel seeds in water is an easy way to support your digestive health, particularly after a heavy meal.

How Do Herbal Teas Relieve Bloating and Indigestion?

Each tea variety works through distinct but sometimes overlapping pathways to relieve stomach distress. Key actions include:

Antispasmodic: Easing muscle spasms and cramps (e.g., peppermint, chamomile, fennel).
Carminative: Reducing gas and aiding its expulsion (e.g., fennel, ginger, cumin).
Bitter compounds: Stimulating release of digestive enzymes and bile, speeding up breakdown of food (e.g., gentian, wormwood, angelica).
Anti-inflammatory: Reducing gut lining inflammation (e.g., ginger, chamomile).
Antimicrobial: Tackling bad bacteria or pathogens in the gut (e.g., peppermint, ginger).

Who Might Benefit from Digestive Teas?

Herbal teas can be helpful for people seeking natural, gentle relief from common digestive complaints, such as:

Bloating after a meal
Mild indigestion or feelings of heaviness
Occasional heartburn or nausea
Venturing new foods or eating out
Managing digestive discomfort due to stress or minor illness

Practical Tips for Using Herbal Teas

Steep tea for 5–10 minutes to ensure optimal extraction of beneficial compounds.
Drink a cup 30 minutes after meals to support digestion.
For stronger effects, choose blends that combine two or more complementary herbs/spices.
If you are pregnant, nursing, on medication, or have a chronic health condition, consult your healthcare provider before regular use.
Be mindful of allergies or sensitivities—test new herbal teas in moderation.

Table: Overview of the Best Herbal Teas for Digestion

Tea Type	Main Digestive Actions	Flavor Profile	Special Cautions
Peppermint	Antispasmodic, carminative	Cool, refreshing, minty	Avoid if you have acid reflux; may worsen heartburn
Lemon Balm	Antispasmodic, calming	Mild, citrus-mint	Generally safe; rare allergy
Wormwood	Bitter, stimulates digestive juices	Very bitter	Not recommended in pregnancy or for those with ulcers
Ginger	Pro-motility, anti-nausea, anti-inflammatory	Spicy, warming	May thin blood in high doses
Fennel	Carminative, antispasmodic	Sweet, licorice-like	Generally safe; high doses may interact with hormones
Gentian Root	Bitter, stimulates gastric secretions	Bitter, earthy	Avoid in ulcers/GERD
Chamomile	Antispasmodic, anti-inflammatory	Mild, floral	Pollen allergy risk
Angelica	Bitter, pro-motility, carminative	Earthy, slightly bitter	Not for pregnancy or those on blood thinners

Safety and Side Notes

Herbal teas are generally safe for most people when consumed in moderation. However:

Some herbs are not recommended for children, pregnant/nursing women, or people on certain medications.
Individuals with allergies to plants in the Asteraceae family (like chamomile) should avoid those teas.
Always use teas in moderate amounts unless supervised by a healthcare provider.

Frequently Asked Questions (FAQ)

What causes bloating and indigestion?

Bloating and indigestion may be triggered by overeating, poorly digested foods, gas buildup, food intolerances, or gut bacteria imbalance. Stress can also slow digestion and increase symptoms.

How quickly do herbal teas relieve bloating?

Many people report feeling relief within 30–60 minutes of drinking a properly prepared cup, especially when used after meals.

Are there any side effects to drinking herbal teas for bloating?

Side effects are rare when consumed in moderation, but some individuals may experience allergic reactions, digestive upset, or medication interactions depending on the tea and your health status.

Which tea is best for rapid relief from indigestion?

Peppermint and ginger teas are the most frequently recommended for quick, soothing relief.

Can I mix different herbs for better results?

Yes, many traditional blends (such as cumin-coriander-fennel tea) offer synergistic benefits and a broader spectrum of digestive support.

Takeaway

Herbal teas—like peppermint, ginger, fennel, chamomile, and thoughtfully mixed spice blends—offer time-tested, gentle support for bloating and indigestion. While further human studies are needed for some ingredients, most are safe and soothing home remedies when used appropriately. Always consult your healthcare provider if symptoms are severe, persistent, or associated with major changes in your health.

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