When an IBS flare hits, many people instinctively reach for a warm cup of tea. It’s a comforting ritual — but does it actually help? The answer may depend on which tea you choose. Some may ease bloating, abdominal pain, constipation, or diarrhea. Others can make symptoms worse.
This guide covers the best teas for IBS and gut discomfort – including low FODMAP options, the role of caffeine, and teas to avoid.
Be sure to read the “caution” section at the end regarding selection of high-quality products.
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Is Tea Good for IBS?
Tea is a natural, soothing beverage that can help with digestion. Some herbal teas have antispasmodic, anti-bloating, or laxative effects.
Additionally, sipping on a warm cup of tea can be relaxing. And relaxation can be helpful in calming the gut-brain-connection and reducing IBS symptoms. Plus, tea contains various polyphenols with antioxidant and anti-inflammatory properties.
The different polyphenols in tea, herbal or not, can be beneficial in supporting a healthy and diverse gut microbiome.
However, not all teas are IBS-friendly—some may worsen symptoms due to caffeine, high FODMAP ingredients, or other gut irritants.
The Best Teas for Digestion
Please note that most of the benefits listed here are rooted in traditional use, with limited scientific research. It is always wise to discuss the use of herbs, in any form, with your doctor to make sure they are safe for you.
Teas for Stomach Pain, Bloating and Gas
Peppermint Tea -Peppermint helps relax the muscles of your gastrointestinal (GI) tract, which may reduce bloating and gas. The menthol in peppermint has antispasmodic properties that can help calm abdominal pain and cramping.
Most studies showing benefit have focused on peppermint oil, but many people find peppermint tea helpful as well. It may also stimulate the flow of bile, which supports the digestion of fats.
A word of caution regarding peppermint: Peppermint may relax the esophageal sphincter – the door, if you will, between the stomach and the esophagus. If you are prone to heartburn or reflux, peppermint may exacerbate these symptoms.
In the case of reflux, consider enteric coated peppermint oil supplements instead. The special coating on the capsule is meant to stay intact until the supplement has made it past your stomach. This reduces the chance of reflux as a side effect.
Ginger Tea – Ginger has traditionally been used to enhance digestion and relieve bloating and discomfort.
Gingerol is the compound thought to be responsible for ginger’s soothing effects. The amount of gingerol in commercial teas might not be high enough to provide significant relief. However, fresh ginger has higher amounts, making homemade ginger tea a great alternative option.
Check out this homemade ginger tea recipe using fresh ginger. If you are sensitive to the FODMAP fructose, omit or limit honey to ½ teaspoon.
Fennel Tea – If you like black licorice, you might want to cozy up with a cup of fennel tea. Fennel is another traditional remedy for an upset stomach, often used to relieve bloating and gas by relaxing the gut. But be cautious if you are sensitive to FODMAPs as fennel contains fructans and, to a lesser extent, galactooligosaccharides.
There are a few potential risks associated with fennel. People with allergies to carrots, celery, or mugwort, may also be allergic to fennel. Fennel has an estrogenic effect which could be problematic for people with estrogen sensitive cancers or endometriosis.
Anise Tea – Another spice that tastes like black licorice, and is closely related to fennel, is anise. Anise and fennel share the compound anethole, which is thought to be behind the gut soothing benefits.
Anethole is found in the oil of the seed, so it can help to crush the seed to release the oil before brewing.
Anise seed has not been tested for FODMAP content, so if you are just introducing it, start with a weak brew and a small portion.
Star anise, which is from a different plant but also contains anethole, has been FODMAP tested and is considered low at 2 cloves or stars.
Chamomile Tea – Like peppermint, chamomile is thought to have antispasmodic properties. It might be considered as an alternative to peppermint tea. However, it is high in the FODMAP fructan.
Teas for Constipation (Laxative Teas)
Senna Tea – Senna is a well-known stimulant laxative, often sold in pill form under the brand Senokot. Senna is an herb and can also be consumed as tea.
Traditional Medicine’s Smooth Move tea is a popular brand that contains a combination of herbs, including senna (caution if pregnant – see information on licorice tea below).
You can also purchase tea that is made up of senna alone.
Senna tea can be effective for relieving constipation, but for some people it comes with unpleasant side effects. Once the laxative kicks in, many people experience abdominal cramping and loose stools, often with a sense of urgency.
Senna might not be the first choice for constipation, but when more gentle interventions are not doing the trick, it can be helpful. It is usually recommended to take it after dinner or before bed to stimulate a bowel movement in the morning.
Ginger Tea – Ginger may stimulate digestion and aid in the relief of mild constipation. Ginger is thought to get the digestive tract moving. There is some evidence to support its use. However, in studies, the amount of ginger used to achieve these results is much higher than you are likely to get out of tea.
Ginger has a pretty good safety profile, so ginger tea is generally safe. If you enjoy the taste of it, you could still give it a try. Use some caution if on blood thinners.
Dandelion Tea – Dandelion, yes that obnoxious yellow weed, is high in antioxidants and has been used in traditional medicine to support gut and liver function. It is thought to be a mild laxative, though there is a lack of evidence to support this.
Dandelion tea may include the root, or the leaves and roots combined. Dandelion root contains inulin, which is a prebiotic fiber that helps healthy gut microbes grow. However, inulin is a high-FODMAP fiber that could aggravate symptoms for people with IBS.
The compounds in the plant that give it a bitter taste are also thought to stimulate bile acid production, which aids in the digestion of fats. Whether that translates to meaningful symptoms relief is up for debate.
Teas for Nausea and Indigestion
Ginger Tea – If you’ve ever been hit by morning sickness (or all-day sickness) during pregnancy, you may have already discovered the magic of ginger for nausea. It is one of its best-known claims to fame.
If ginger tea isn’t strong enough to do the trick, chewing on a couple of Gin Gin candies or taking up to 1 gm of ginger in supplement form might be worth a try.
Licorice Tea – Licorice tea is sometimes cited as another option to help reduce nausea and indigestion. However, this option is less well studied. Licorice root is sometimes included in teas in combination with other herbs, which may enhance its function.
Taking licorice root may come with some risks. It is not a good option for pregnant women, as licorice root is associated with preterm labor. Large amounts of licorice root should also be avoided if you have heart problems.
Teas for Diarrhea
Chamomile – Chamomile has been used for centuries for its medicinal properties. One of its uses is to soothe digestive discomfort and help ease diarrhea.
Some research suggests chamomile-containing products may support digestive health. However, it’s important to note that many of these studies examined herbal supplements that combined chamomile with other ingredients — not chamomile tea specifically.
For most people, chamomile tea is considered safe. That said, allergic reactions are possible, especially in people who are allergic to ragweed or other plants in the daisy family.
Peppermint – Known for its antispasmodic properties, peppermint tea is another option for people with diarrhea. It may help relax the muscles of the GI tract, which can ease cramping and abdominal discomfort commonly experienced with IBS.
However, peppermint tea is more likely to reduce stomach pain and bloating than to significantly improve stool consistency or frequency.
Like other herbal teas, peppermint tea can also help with hydration — which is especially important during episodes of diarrhea, when fluid losses can add up quickly.
Rooibos – Though human research is limited, there is some evidence to suggest that rooibos may have antidiarrheal and antispasmodic properties.
Rooibos is native to South Africa and is known for its high antioxidant content. It has traditionally been used to treat abdominal colic, diarrhea, and other conditions. But in the Western world, it is most often consumed as a caffeine-free alternative to green or black tea.
Teas for Stress-Induced IBS
Chamomile – Chamomile makes the list again! Chamomile is commonly used in teas that promise to help you sleep or induce a sense of calm. There is some evidence to support a positive effect on both sleep and anxiety.
Lemon Balm – Lemon balm is known for its ability to fight stress and reduce anxiety. It is said to enhance the activity of GABA, a neurotransmitter that inhibits the central nervous system.
Lavendar – Lavender oil is a popular choice in aromatherapy for helping you unwind, ease stress, and sleep better. Lavender tea might offer similar benefits for stress-related symptoms. Taking a moment to breathe in the aroma can enhance relaxation.
Holy Basil – Also known as tulsi, holy basil is an adaptogen that is tied to Ayurvedic medicine. Tulsi tea is believed to support the body’s response to stress.
Ashwagandha – This is another adaptogen commonly used to help reduce stress. However, the evidence exists for standardized supplements, not necessarily tea — it’s unclear whether a brewed preparation delivers enough withanolides, the plant’s active compounds, to produce comparable benefits.
That said, the ritual of making and sipping tea may itself offer some stress relief.
FODMAP Content of Teas
Many herbal teas are naturally low FODMAP, but it may depend on the strength of the brew. Low FODMAP options include peppermint, ginger, licorice, rooibos, green tea, and white tea.
Teas to be cautious with include fennel, dandelion, and chamomile which are high FODMAP in large amounts or if brewed strong. These teas may be tolerated in small amounts or as a weak preparation.
What’s a weak preparation, you ask? All FODMAP information in this article comes from Monash University. They define a weak tea as one that is steeped for 1-2 minutes. Versus a strong tea, which is steeped for 3-5 minutes.
High FODMAP teas include oolong tea (contains fructans) and chicory root tea which is high in inulin – a fermentable fiber that can cause bloating.
Other teas to Avoid with a Sensitive Stomach
Be cautious with caffeine, which can stimulate the gut – leading to diarrhea or urgency in some people. Caffeinated teas include black tea, green tea, and matcha. Caffeine is not a gut irritant for everyone, so tolerance varies. (See also Coffee and IBS)
White tea contains some caffeine, but at a lower amount – so it might be better tolerated.
If sensitive to caffeine, opt for decaf versions or herbal teas. Rooibos tea is a good caffeine-free alternative that is also gut-friendly.
Watch out for sugar alcohols and artificial sweeteners. Some flavored teas contain sorbitol, mannitol, or other sugar alcohols that can cause digestive distress. There is also emerging evidence that artificial sweeteners can do some damage to the gut microbiome.
Making The Most of Teas for Digestion
Various teas can help with different digestive symptoms. But to really get the most out of your tea, build it into a calming ritual.
The habit of preparing and drinking tea can itself have a calming effect, which is good for digestion.
You might also consider purchasing blends of tea to address your specific symptoms. For example, Bigelow’s Chamomile Mint tea contains a blend of herbs that may help relieve bloating, diarrhea, and stress.
You might also consider purchasing dried herbs and preparing your own mixes. Here is one of my favorite concoctions: chamomile, ginger, fennel, and a little dried lemon peel for flavor.
A Few Words of Caution
In the United States, herbal teas – like supplements – are not highly regulated. Manufacturers are responsible for making sure their products are safe and labeled correctly. The FDA typically only steps in after complaints or reports of adverse effects.
When choosing a tea, opt for reputable brands. Be skeptical of products that claim to treat or cure disease. Such claims are illegal.
Know that it is possible for teas to be contaminated with heavy metals. Most reputable brands test for contaminants, which is why choosing well-known companies that follow Good Manufacturing Practices (GMP) matters.
Herbs can also interact with medications, so check with your doctor before making herbal teas a daily habit – especially if you will be drinking multiple cups a day. The same applies if you are pregnant.
Conclusion
Tea can be a useful natural remedy to help manage IBS symptoms, but choosing the right one is key.
If you are FODMAP sensitive, make sure to check the label for high FODMAP ingredients. Likewise, if you are sensitive to caffeine stick to herbal teas, decaffeinated, or lower caffeine products.
Experiment to find what works best for your individual symptoms.
- For bloating and gas: Peppermint, ginger, fennel, anise, chamomile.
- For constipation: Senna (occasional use), dandelion, ginger.
- For nausea and indigestion: ginger, licorice (with caution).
- For diarrhea: Chamomile, peppermint, rooibos.
- For stress-related IBS: Chamomile, lavender, lemon balm, holy basil, and possibly ashwagandha.
And finally, always keep safety in mind by purchasing from reputable brands, avoiding products with big health claims, and by checking with your doctor if you plan to make herbal products part of your daily routine.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.