My Five Favorite Gut Nourishing Teas

As soon as the chill hits the air I reach more often for a comforting cup of tea. I love when I can drink something that wraps me in warmth and also benefits my digestion and gut health. So, here are some teas that do just that:

• Ginger: Calming for the stomach, helps relieve constipation, belching and indigestion. It also helps support digestive health, is anti-inflammatory, and is helpful for preventing nausea. Ginger is also supportive in helping to prevent gastric ulcers due to anti-inflammatory drugs.₁ Ginger has a warming quality to it which helps to stimulate a sluggish digestive system, including symptoms of constipation and bloating. This tea can also be made easily from fresh ginger.

Try this recipe

Chop 2 tablespoons of ginger (peeling is optional), add to 2 cups of water at high heat. Simmer for 5 minutes. To make it more festive, add a cinnamon stick before simmering. Pour the mixture through a mesh sieve, and then into your mug.

• Peppermint: Helps improve digestion and soothe the stomach. Studies have shown that peppermint can be relaxing to the GI tract, and be antimicrobial.₂ Be cautious with it if you suffer from acid reflux, as it may trigger symptoms in some people due to its relaxing effects on the lower esophageal sphincter.
• Dandelion root: Helps optimize digestion, and support the liver. The liver produces bile, which helps to break down fats into fatty acids. Dandelion root also helps cleanse the liver to help it keep working efficiently. It supports gastrointestinal protection against indigestion and acid reflux, as well as inflammation of the stomach lining.₃

• Chamomile: Helpful with digestive disorders, upset stomach and gas, soothing for the stomach and can help with relaxing the muscles necessary for motility (the movement of food through the digestive tract). Studies have also shown that chamomile hinders bacteria from Helicobacter pylori, the bacteria that can lead to stomach ulcers.₄
• Slippery Elm: Studies have shown that it contributes to decreased constipation, stomach pain, bloating, gas and IBS symptoms.₅ Slippery elm can also help to soothe the burning sensation associated with acid reflux and is soothing to the mucosal lining in the throat and stomach. I love the Heritage Store Slippery Elm Bark loose tea or Traditional Medicinals Throat Coat tea. I used to experience heartburn and acid reflux several times per week and was glad to discover these products.

Teas are more than just warm beverages. They are hydrating, especially the naturally decaffeinated herbal teas, and can also have many benefits for your gut and digestion. I’d love to hear what your favorite tea is! Drop your comments below.

References:

1. Haniadka, R., Saldanha, E., Sunita, V., Palatty, P.L., Fayad, R., & Baliga, M. S. (2013). A review of the gastroprotective effects of ginger (Zingiber officinale Roscoe). Food & function, 4(6), 845-855.
2. McKay, D. L., & Blumberg, J. B. (2006). A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytotherapy research: PTR, 20(8), 619-633.
3. Li, Y., Chen, Y., & Sun-Waterhouse, D. (2022). The potential of dandelion in the fight against gastrointestinal diseases: A review. Journal of ethnopharmacology, 293, 115272.
4. Srivastava, J.K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports, 3(6), 895-901.
5. Hawrelak, J. A., & Myers, S. P. (2010). Effects of two natural medicine formulations on irritable bowel syndrome symptoms: a pilot study. Journal of alternative and complementary medicine (New York, N.Y.), 16(10), 1065-1071.