6 Teas That Can Help Soothe Your Gut and Improve Digestion
By Cristina Mutcher
Post on May 28, 2026
Certain types of tea, like ginger, peppermint, and dandelion root, may also help soothe your gut and support healthy digestion.
Ginger Tea
Ginger tea, which can be made at home using fresh ginger or a pre-packaged tea bag, is a gut-healing drink that may aid digestion and ease an upset stomach.
This tea contains a powerful antioxidant that reduces inflammation, and research suggests it may help reduce swelling in the gastrointestinal (GI) tract, which can lead to discomfort and increase the risk of chronic health conditions.
It may also aid digestion and calm an upset stomach by:
Limiting the amount of acid the stomach produces
Preventing acid from flowing back up into the esophagus, which causes gastroesophageal reflux disease (GERD)
Because of this, sipping ginger tea may help reduce:
Indigestion
Nausea
Cramping
Bloating
Peppermint Tea
This refreshing option may help relieve stomach discomfort by relaxing muscles in the gastrointestinal system.
Research shows that peppermint tea may reduce gut swelling, though most studies have focused on peppermint oil specifically.
Peppermint is also recommended as a complementary treatment for relieving:
Pain
Indigestion
Bloating associated with irritable bowel syndrome (IBS)
For some people, peppermint tea can also serve as a morning alternative to coffee, which may contribute to bloating because of its acidity and caffeine content.
Kombucha
Kombucha is a cold, carbonated fermented tea that contains live, active cultures known as probiotics, or gut-friendly bacteria, that help support a healthy gut microbiome.
These probiotics may:
Help break down food
Support full absorption of nutrients
Kombucha is also rich in:
Antioxidants
B vitamins
Enzymes
These compounds may help lower inflammation in the gut and throughout the body.
Choosing a version low in added sugars may help maintain its digestive benefits.
Turmeric Tea
Turmeric is an herb that contains curcumin, a compound known for its anti-inflammatory and antioxidant properties.
Because of this, turmeric tea may:
Support overall gut function
Help keep the digestive system running smoothly
Research suggests curcumin may:
Relieve indigestion symptoms such as gas and bloating
Help balance the gut bacterial environment
Turmeric tea’s anti-inflammatory effects may also help relieve:
Stomach pain
Symptoms of irritable bowel syndrome (IBS)
Symptoms of inflammatory bowel disease (IBD)
Black Tea
Because black tea undergoes a longer fermentation process than other teas, its flavonoid concentration may better support gut health.
Research also suggests that regularly consuming black tea may positively affect the gut microbiome, which is important for:
Maintaining digestive function
Reducing inflammation in the digestive tract
Black tea does contain caffeine, so intake may need to be limited for people sensitive to caffeine.
Dandelion Root Tea
Dandelion root tea contains:
Vitamins
Minerals
Antioxidants
Prebiotics
These compounds may support gut health and provide anti-inflammatory benefits.
Dandelion root tea contains a prebiotic fiber called inulin, which supports beneficial gut bacteria and may help ease:
Bloating
Gas
The antioxidant polyphenols in dandelion may also produce short-chain fatty acids that help relieve inflammation in the lining of the digestive tract.
Dandelion tea may interact with certain medications, so it’s recommended to check with a healthcare provider before consuming it.
If making dandelion tea at home, caution is important because the plant may contain harmful pesticides if improperly sourced.
Other Tips for Supporting Gut Health
Additional ways to support digestion and gut health include:
Eating plenty of fruits and vegetables rich in fiber
Getting regular exercise to support a balanced gut microbiome
Staying hydrated to help reduce inflammation and support healthy gut bacteria
Reducing alcohol consumption, since excessive alcohol intake can disrupt the gut microbiome
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