Best Tea for Upset Stomach: 9 Soothing Herbal Remedies That Work

When digestive discomfort strikes, reaching for a warm cup of tea can provide natural, soothing relief. For centuries, various herbal and traditional teas have been used to calm upset stomachs, reduce nausea, and ease digestive troubles. Whether you’re dealing with occasional stomach pain, diarrhea, bloating, or general digestive distress, certain teas offer proven therapeutic benefits.

Understanding which tea works best for your specific symptoms can help you find faster relief naturally. From ginger’s anti-nausea properties to peppermint’s ability to relax digestive muscles, each tea offers unique compounds that target different aspects of digestive health.

In this comprehensive guide, we’ll explore the nine most effective teas for upset stomach relief, backed by scientific research, and explain how each one can help restore your digestive comfort.

Why Tea Works for Digestive Relief

Tea has been a cornerstone of traditional medicine across cultures for thousands of years, particularly for digestive ailments. The effectiveness of tea for stomach upset comes from several key factors:

Bioactive Compounds: Teas contain polyphenols, flavonoids, and essential oils that possess anti-inflammatory, antimicrobial, and antispasmodic properties. These compounds directly interact with your digestive system to reduce irritation and promote healing.

Warmth and Hydration: The warm liquid itself helps soothe the digestive tract, while proper hydration is crucial for maintaining healthy digestion and preventing issues like constipation.

Relaxation Effect: The ritual of drinking tea, combined with certain aromatic compounds, can reduce stress—a common trigger for digestive problems.

Best Tea for Upset Stomach: Top 9 Options

1. Ginger Tea: The Nausea Fighter

Ginger tea stands as one of the most powerful natural remedies for digestive discomfort, particularly nausea and vomiting. The bioactive compound gingerol gives ginger its distinctive spicy flavor and therapeutic properties.

What it helps with:

• Nausea and vomiting
• Morning sickness during pregnancy
• Motion sickness
• Indigestion and bloating
• Inflammation in the digestive tract

Research indicates that ginger can accelerate gastric emptying, helping food move through your digestive system more efficiently. This makes it particularly beneficial for those experiencing feelings of fullness or stomach heaviness.

How to prepare: Peel and slice a 1-2 inch piece of fresh ginger root. Add to boiling water and simmer for 10-15 minutes. Strain and add honey or lemon to taste. For stronger relief, grate the ginger before steeping to release more beneficial compounds.

2. Peppermint Tea: The Muscle Relaxer

Peppermint tea is renowned for its ability to ease various forms of digestive distress. The menthol in peppermint acts as a natural antispasmodic, relaxing the muscles in your digestive tract.

What it helps with:

• Bloating and gas
• Abdominal cramping
• Irritable bowel syndrome (IBS) symptoms
• Indigestion
• Nausea

Studies have shown that peppermint can significantly reduce abdominal pain and discomfort associated with IBS. The cooling sensation of menthol also helps distract from pain signals.

Important note: While peppermint tea is excellent for many digestive issues, it can worsen acid reflux or heartburn in some individuals by relaxing the lower esophageal sphincter. If you have GERD, you may want to choose a different tea.

How to prepare: Use 1 tablespoon of dried peppermint leaves or 1 tea bag per cup of boiling water. Steep for 7-10 minutes, covered, to preserve the beneficial essential oils.

3. Chamomile Tea: The Gentle Soother

Chamomile tea is celebrated for its mild, calming properties that benefit both mind and digestive system. This daisy-like flower has been used medicinally for thousands of years.

What it helps with:

• General stomach upset
• Gas and bloating
• Indigestion
• Nausea and vomiting
• Stress-related digestive issues
• Diarrhea

Chamomile contains compounds like bisabolol and chamazulene that possess anti-inflammatory and relaxing properties. These help soothe the lining of the digestive tract and reduce muscle spasms that can cause cramping.

The mild sedative effect of chamomile also makes it an excellent choice for digestive problems that are worsened by stress or anxiety, or for evening consumption when you need both digestive and sleep support.

How to prepare: Steep 1 tablespoon of dried chamomile flowers or 1 tea bag in freshly boiled water for 5-10 minutes. Cover while steeping to prevent the essential oils from evaporating.

4. Fennel Tea: The Bloating Buster

Fennel tea, made from the seeds of the fennel plant, has a distinctive licorice-like flavor and powerful digestive benefits. It’s particularly effective for relieving gas and bloating.

What it helps with:

• Bloating and gas
• Constipation
• Cramping
• Indigestion
• Supporting digestive regularity

Fennel contains anethole, a compound that helps relax the smooth muscles of the gastrointestinal tract, allowing trapped gas to pass more easily. It also has carminative properties, meaning it helps prevent gas formation in the first place.

Research suggests fennel may also have antimicrobial effects against harmful bacteria that can cause digestive upset, while supporting beneficial gut bacteria.

How to prepare: Lightly crush 1-2 teaspoons of fennel seeds to release their oils. Pour 1 cup of boiling water over the seeds and steep for 10 minutes. Strain before drinking.

5. Green Tea: The Protective Antioxidant

Green tea is loaded with powerful antioxidants called catechins, particularly epigallocatechin gallate (EGCG), which offers numerous digestive benefits.

What it helps with:

• Diarrhea from infections
• Inflammation in the digestive tract
• Upset stomach from foodborne illness
• Supporting overall gut health

Green tea has natural antimicrobial properties that may help fight bacteria and viruses causing digestive infections. Its anti-inflammatory compounds can also help soothe irritated intestinal tissue.

Caution: Green tea contains caffeine, which can worsen certain digestive issues in sensitive individuals. Drinking it on an empty stomach may cause nausea in some people. If this happens to you, try drinking it with a light snack or choosing decaffeinated green tea.

How to prepare: Use water that’s around 175°F (80°C), not boiling, to prevent bitterness. Steep for 2-3 minutes only. Over-steeping can increase tannin content, which may upset sensitive stomachs.

6. Licorice Root Tea: The Ulcer Healer

Licorice root tea has a naturally sweet flavor and has been used in traditional medicine systems for gastrointestinal protection and healing.

What it helps with:

• Stomach ulcers
• Indigestion
• Heartburn
• Inflammation in the digestive tract
• Stomach pain

Licorice contains glycyrrhizin and flavonoids that help increase mucus production in the stomach, creating a protective barrier against acid. It also has anti-inflammatory and antimicrobial properties that support digestive healing.

Important warnings: Licorice root should be used with caution and not consumed in large amounts or for extended periods. It can affect blood pressure, potassium levels, and interact with certain medications. Limit consumption to 1 cup daily and avoid if you have high blood pressure, heart disease, kidney disease, or are pregnant. Always consult with a healthcare provider before using licorice tea regularly, especially if you have existing health conditions or take medications.

How to prepare: Use 1 teaspoon of dried licorice root per cup of boiling water. Simmer for 5-7 minutes, then steep for an additional 10 minutes. Strain well before drinking.

7. Black Tea: The Diarrhea Stopper

Black tea comes from the same plant as green tea but undergoes full oxidation, giving it a stronger flavor and different therapeutic properties.

What it helps with:

• Diarrhea
• Intestinal infections
• Digestive inflammation

Black tea is rich in tannins—compounds that have an astringent effect on the intestinal lining. This astringency can help reduce inflammation, slow down bowel movements, and firm up loose stools. The antimicrobial properties of black tea may also help combat bacteria or viruses causing digestive distress.

For best results when dealing with diarrhea, drink black tea without milk, as dairy can worsen symptoms in some people. You can add a small amount of honey if desired.

Note: Black tea contains higher levels of caffeine than green tea, so it’s best consumed earlier in the day to avoid sleep disruption.

How to prepare: Steep 1 tea bag or 1 teaspoon of loose black tea in boiling water for 3-5 minutes. Drink plain or with a touch of honey.

8. Spearmint Tea: The Gentle Alternative to Peppermint

Spearmint offers similar digestive benefits to peppermint but with a milder, sweeter flavor. It contains carvone, a compound that helps reduce digestive muscle contractions.

What it helps with:

• IBS symptoms
• Bloating and gas
• Stomach pain and cramping
• Nausea

Spearmint is often better tolerated than peppermint for those with acid reflux, as it’s less likely to relax the lower esophageal sphincter. It also has antimicrobial properties that may help prevent digestive infections.

How to prepare: Use a handful of fresh spearmint leaves or 1-2 teaspoons of dried leaves per cup. Pour boiling water over the leaves and steep for 5-7 minutes. Fresh spearmint makes a particularly refreshing and effective tea.

9. Holy Basil Tea (Tulsi): The Stress-Relieving Protector

Holy basil, also known as tulsi, is an adaptogenic herb revered in Ayurvedic medicine for its ability to help the body manage stress while protecting digestive health.

What it helps with:

• Stress-related digestive issues
• Stomach ulcers
• Inflammation
• General upset stomach
• Nausea

Holy basil contains compounds like eugenol and ursolic acid that have been shown to protect against stomach ulcers by increasing mucus production and reducing stomach acid. As an adaptogen, it helps regulate the body’s stress response, which can significantly impact digestive function.

This makes holy basil particularly beneficial for those whose digestive problems are triggered or worsened by stress and anxiety.

How to prepare: Steep 1 teaspoon of dried holy basil leaves or 1 tea bag in boiling water for 5-10 minutes. You can also find holy basil in powder form, which can be mixed with hot water.

How to Choose the Best Tea for Your Symptoms

Different digestive issues respond better to specific teas. Here’s a quick reference guide:

For Nausea and Vomiting:

• First choice: Ginger tea
• Alternatives: Peppermint tea, Chamomile tea

For Diarrhea:

• First choice: Black tea
• Alternatives: Green tea, Chamomile tea

For Bloating and Gas:

• First choice: Fennel tea
• Alternatives: Peppermint tea, Spearmint tea

For Stomach Pain and Cramping:

• First choice: Peppermint tea or Spearmint tea
• Alternatives: Chamomile tea, Ginger tea

For Indigestion:

• First choice: Ginger tea
• Alternatives: Fennel tea, Chamomile tea, Licorice tea

For Stress-Related Digestive Issues:

• First choice: Chamomile tea
• Alternatives: Holy basil tea, Spearmint tea

Tips for Maximum Digestive Benefits

To get the most relief from your digestive tea, follow these evidence-based recommendations:

Timing Matters: Drink tea 30 minutes before meals to stimulate digestive enzymes, or 30 minutes after meals to aid digestion and prevent bloating. For nausea, sip slowly as soon as symptoms appear.

Temperature: Hot tea is generally more effective than cold for digestive relief, as warmth helps relax digestive muscles and improve circulation to the digestive tract.

Steep Properly: Follow recommended steeping times. Over-steeping can increase bitterness and tannin content, potentially worsening stomach upset. Under-steeping may not extract enough beneficial compounds.

Drink Fresh: Prepare tea fresh when possible. The beneficial compounds in tea can degrade over time, especially when exposed to air and light.

Stay Hydrated: Drink tea as part of adequate overall fluid intake. Proper hydration is essential for healthy digestion.

Consider Combining Teas: Some digestive tea blends combine multiple herbs for broader symptom relief. For example, ginger and peppermint work well together for nausea and bloating.

Quality Counts: Choose organic teas when possible to avoid pesticide residues. Store dried herbs and tea bags in airtight containers away from light and moisture to preserve their potency.

Potential Side Effects and Precautions

While herbal teas are generally safe, some precautions are important:

Allergic Reactions: If you’re allergic to plants in the same family as your chosen tea, you may experience allergic symptoms. For example, those allergic to ragweed should be cautious with chamomile.

Medication Interactions: Some teas can interact with medications. Green and black tea can affect iron absorption. Licorice can interact with blood pressure medications, diuretics, and blood thinners. Always consult your healthcare provider if you take regular medications.

Pregnancy and Breastfeeding: Pregnant and breastfeeding women should consult their healthcare provider before using herbal teas regularly. While ginger tea is often recommended for morning sickness, other herbs may not be appropriate.

Caffeine Sensitivity: If you’re sensitive to caffeine, avoid or limit green and black tea, especially in the evening.

Chronic Conditions: Those with chronic digestive conditions should work with a healthcare provider to ensure tea consumption supports, rather than interferes with, their treatment plan.

When Tea Isn’t Enough: Warning Signs

While tea can provide significant relief for occasional digestive discomfort, certain symptoms require medical attention:

• Severe or worsening abdominal pain
• Blood in stool or vomit
• Persistent vomiting that prevents keeping down fluids
• Signs of dehydration (dark urine, dizziness, extreme thirst)
• Diarrhea lasting more than 2-3 days
• High fever (above 101.5°F or 38.6°C)
• Unexplained weight loss
• Symptoms that significantly interfere with daily life
• Digestive problems that occur frequently or become chronic

These symptoms could indicate conditions like appendicitis, severe infection, inflammatory bowel disease, or other serious medical issues that require professional evaluation and treatment.

If home remedies including tea don’t improve your symptoms within a day or two, or if symptoms worsen, consult a healthcare provider to identify and address the underlying cause.

Supporting Digestive Health Beyond Tea

While tea can provide effective symptom relief, optimal digestive health requires a comprehensive approach:

Dietary Habits: Eat smaller, more frequent meals. Chew food thoroughly. Avoid trigger foods that cause your specific symptoms. Include plenty of fiber from fruits, vegetables, and whole grains.

Hydration: Drink adequate water throughout the day, not just when experiencing symptoms.

Stress Management: Practice stress-reduction techniques like meditation, yoga, deep breathing, or regular exercise. The gut-brain connection means stress directly affects digestive function.

Regular Movement: Physical activity promotes healthy digestion and regular bowel movements.

Sleep Quality: Aim for 7-9 hours of quality sleep, as poor sleep can disrupt digestive processes.

Probiotics: Consider incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, or kimchi to support gut bacteria balance.

The Bottom Line

Tea offers a time-tested, natural approach to soothing upset stomachs and supporting digestive health. Whether you’re dealing with nausea, bloating, diarrhea, cramping, or general indigestion, there’s likely a tea that can help provide relief.

Ginger tea excels at fighting nausea, peppermint relaxes digestive muscles to relieve cramping and bloating, chamomile offers gentle all-around comfort, and black tea can help stop diarrhea. Each of the nine teas discussed offers unique therapeutic benefits backed by both traditional use and modern research.

The best tea for your upset stomach depends on your specific symptoms, personal preferences, and any underlying health conditions. Don’t hesitate to experiment with different varieties to find what works best for you.

Remember that while tea is an excellent natural remedy for occasional digestive discomfort, persistent or severe symptoms warrant professional medical evaluation. Use tea as part of a holistic approach to digestive health that includes proper nutrition, adequate hydration, stress management, and regular physical activity.

Keep a variety of digestive teas in your pantry so you’re prepared when stomach troubles strike. With the right tea and proper preparation, you can find natural, soothing relief for many common digestive complaints.

Sources:

• National Center for Biotechnology Information – Green Tea and Gastroenteritis
• National Center for Complementary and Integrative Health – Ginger
• PubMed – Peppermint Oil for Digestive Issues
• PubMed – Peppermint for IBS Treatment
• PubMed – Fennel Tea and Digestive Health
• NCBI – Licorice Root for Stomach Ulcers
• NCBI – Holy Basil Therapeutic Properties
• Mayo Clinic – Upset Stomach Overview
• National Institute of Diabetes and Digestive and Kidney Diseases