7 Herbal Teas That Boost Digestion and Gut Health
Supporting Your Gut Health the Simple Way
If you're new to homesteading and self-sufficiency, you’ve probably started thinking more about natural ways to care for your body—including your digestion. But with all the information out there, it’s easy to feel overwhelmed. The good news? You don’t need to overhaul your entire diet tonight, start fermenting everything in sight, or make and drink bone broth from scratch every day (yet! 😉) to support gut health. A simple cup of herbal tea is an easy, effective way to begin improving digestion, reduce bloating, and help your body absorb nutrients more efficiently.
For centuries, people have used herbs to soothe digestive discomfort and promote overall wellness. And the best part? Many of these teas are inexpensive, easy to find, and require nothing more than hot water and a few minutes of steeping. Here are seven gentle, beginner-friendly herbal teas to help you naturally support your digestion—without any complicated steps.
1. Peppermint Tea
Benefits:
Peppermint tea is a well-known digestive aid that helps relax the muscles of the gastrointestinal tract, reducing bloating, gas, and indigestion. The menthol in peppermint soothes stomach discomfort and improves overall digestion.
How to Prepare:
Steep 1 teaspoon of dried peppermint leaves in hot water for 5-10 minutes.
Strain and drink after meals to prevent bloating and ease digestion.
Best Time to Drink:
Peppermint tea is most effective when consumed after meals or when experiencing bloating or discomfort.
2. Ginger Tea
Benefits:
Ginger is a powerful digestive stimulant that helps break down food and speed up gastric emptying. It is particularly effective for reducing nausea, soothing an upset stomach, and relieving gas.
How to Prepare:
Slice a 1-inch piece of fresh sliced ginger and gently simmer in 2 cups of hot water for 10 minutes.
Strain, add honey or lemon for added benefits and taste.
Best Time to Drink:
Drink before meals to stimulate digestion or whenever you feel nauseous.
3. Chamomile Tea
Benefits:
Chamomile is not only a calming herb for the mind but also for the stomach. It helps relax digestive muscles, reducing bloating, cramping, and inflammation. It is particularly helpful for stress-induced digestive issues.
How to Prepare:
Steep 1-2 teaspoons of dried chamomile flowers in hot water for 5-10 minutes.
Strain and enjoy before bed for relaxation and digestive support.
Best Time to Drink:
Chamomile tea is best enjoyed in the evening to promote relaxation and reduce stress-related digestive discomfort.
4. Fennel Tea
Benefits:
Fennel tea is a traditional remedy for bloating, cramping, and indigestion. It contains compounds that relax the digestive tract and help relieve gas buildup.
How to Prepare:
Crush 1 teaspoon of fennel seeds and steep in hot water for 10 minutes.
Strain and drink after meals for best results.
Best Time to Drink:
Drink after heavy meals to reduce bloating and improve digestion.
5. Dandelion Root Tea
Benefits:
Dandelion root tea supports liver function and bile production, which are essential for breaking down fats and eliminating toxins from the body.
How to Prepare:
Gently simmer 1 teaspoon of dried dandelion root in 2 cups hot water for 10-15 minutes.
Strain and drink before meals to stimulate digestion.
Best Time to Drink:
Drink before meals to support bile production and detoxification.
6. Licorice Root Tea
Benefits:
Licorice root tea is beneficial for acid reflux, heartburn and general digestive discomfort. It coats and soothes the stomach lining and reduces inflammation.
Precautions:
Licorice root can increase blood pressure, so individuals with hypertension should consume it in moderation.
How to Prepare:
Steep 1 teaspoon of dried licorice root in hot water for 5-10 minutes (gently simmer for a stronger, more potent liquid).
Strain and enjoy for digestive relief.
Best Time to Drink:
Drink after meals or when experiencing acid reflux.
7. Lemon Balm Tea
Benefits:
Lemon balm tea helps reduce bloating, gas, digestive spasms and supports the gut-brain connection by calming the nervous system. This makes it an excellent choice for stress-related digestive issues.
How to Prepare:
Steep 1 teaspoon of dried lemon balm leaves in hot water for 5-10 minutes.
Strain and enjoy during times of stress or discomfort.
Best Time to Drink:
Drink in the afternoon or evening to relax both the mind and the digestive system.
Conclusion:
Herbal teas are one of the simplest (and tastiest!) ways to support gut health naturally. Whether you're dealing with bloating, sluggish digestion, or the occasional stress-induced stomachache, there’s an herbal tea that can help. And the best part? There’s no need to immediately turn your kitchen into an herbal apothecary—though it won’t be long before you’re tempted!
Start with one or two teas that sound good to you and pay attention to how they make you feel. Over time, you’ll discover your go-to blends for digestive support.
Looking for inspiration? Our Herbal Tea Recipe Ebook (here!) is packed with 30 exclusive recipes and blending guides to help you craft the perfect tea for every need.
Want to take your herbal learning even further? The Herbal & Essential Oil Journal (here) is the perfect companion for tracking your favorite teas, experimenting with new blends, and documenting your herbal journey—from teas to tinctures and beyond.
Cheers to happy digestion and a healthier gut! ☕🌿
