How to Use Tea for an Upset Stomach: Doctor’s Guide

An upset stomach can strike at any time, disrupting your day with discomfort, bloating, or even nausea. Whether it's from something you ate, stress, or an underlying digestive condition, finding relief is a priority. While there are many remedies available, one of the most soothing and natural options is tea. Different types of teas have been used for centuries to alleviate various digestive issues, thanks to their natural anti-inflammatory, anti-spasmodic, and carminative properties. This article explores the best teas to turn to when your stomach is in distress, their benefits, and how to incorporate them into your routine for optimal digestive health.

1. Peppermint Tea: The Cooling Comfort

Peppermint tea is one of the most well-known remedies for an upset stomach. The active ingredient in peppermint, menthol, has natural antispasmodic properties that can help relax the muscles in the gastrointestinal tract. This makes peppermint tea particularly effective for relieving symptoms of irritable bowel syndrome (IBS), such as bloating, gas, and abdominal pain.

How It Works: Peppermint tea works by relaxing the muscles of the stomach and intestines, reducing the spasms that cause cramping. Additionally, peppermint tea can help improve the flow of bile, which is crucial for digesting fats and can help prevent indigestion.

How to Use: To get the best results, steep one teaspoon of dried peppermint leaves in a cup of boiling water for about 10 minutes. Drink this tea two to three times a day after meals.

Caution: While peppermint tea is generally safe, it may not be suitable for individuals with gastroesophageal reflux disease (GERD) as it can relax the esophageal sphincter, potentially worsening symptoms.

2. Ginger Tea: The Spicy Soother

Ginger is another time-honored remedy for digestive issues, particularly nausea and vomiting. Whether your stomach discomfort is due to motion sickness, pregnancy, or overeating, ginger tea can provide quick relief. The active compounds in ginger, including gingerol and shogaol, have anti-inflammatory properties and can help reduce the sensation of nausea.

How It Works: Ginger stimulates the production of digestive juices and enzymes, which can help break down food more efficiently, reducing bloating and indigestion. Additionally, ginger's anti-inflammatory properties can help soothe the stomach lining.

How to Use: Grate one to two teaspoons of fresh ginger and steep in a cup of boiling water for 10-15 minutes. Drink it up to three times a day to alleviate symptoms.

Caution: Although ginger is generally safe, it can interact with blood-thinning medications, so it’s best to consult with a healthcare provider if you’re on such medications.

3. Chamomile Tea: The Gentle Calmer

Chamomile is well-known for its calming effects, not just on the mind but also on the stomach. It’s an excellent choice for those dealing with stress-induced digestive issues, as it helps to relax the digestive muscles and has mild sedative effects. Chamomile is also known for its anti-inflammatory and anti-spasmodic properties, making it a go-to for various stomach ailments.

How It Works: Chamomile tea helps relax the muscles in the digestive tract, which can ease symptoms like cramping and bloating. It also helps to reduce inflammation, which can be particularly beneficial if you have an inflammatory digestive condition such as gastritis.

How to Use: Steep one to two teaspoons of dried chamomile flowers in a cup of boiling water for about 5-10 minutes. Drink one cup before bed to aid digestion and promote restful sleep.

Caution: Chamomile is generally safe but should be avoided by individuals who are allergic to plants in the daisy family, such as ragweed.

4. Fennel Tea: The Digestive Dynamo

Fennel seeds have been used for centuries to aid digestion and reduce bloating. Fennel tea is particularly effective for easing the discomfort associated with gas and bloating due to its carminative properties. It’s also a good choice for relieving symptoms of indigestion and heartburn.

How It Works: Fennel tea helps to relax the gastrointestinal tract and allows trapped gas to dissipate, reducing bloating and discomfort. It also stimulates the production of digestive juices, improving digestion overall.

How to Use: Crush one to two teaspoons of fennel seeds and steep in a cup of boiling water for 10 minutes. Drink the tea after meals to prevent gas and bloating.

Caution: Fennel is generally considered safe, but it can interact with certain medications, such as estrogen-based therapies, so consult a healthcare provider if you’re on such medications.

5. Lemon Balm Tea: The Stress Reliever

Lemon balm, a member of the mint family, is known for its calming effects, making it a great choice for stress-related digestive issues. This herb is particularly useful for easing nausea, indigestion, and bloating, especially when these symptoms are linked to stress or anxiety.

How It Works: Lemon balm tea has mild sedative properties that help relax the digestive system, alleviating cramping and gas. It also has antiviral and antimicrobial properties, which can help fight off minor stomach infections.

How to Use: Steep one to two teaspoons of dried lemon balm leaves in a cup of boiling water for 5-10 minutes. Drink up to three cups a day for the best results.

Caution: Lemon balm is generally safe, but it may interact with thyroid medications, so consult with a healthcare provider if you’re on such medication.

6. Licorice Root Tea: The Soothing Protector

Licorice root is another powerful herb for digestive health, particularly for those dealing with ulcers or acid reflux. The deglycyrrhizinated form of licorice (DGL) is often used to treat stomach ulcers and soothe the stomach lining.

How It Works: Licorice root tea forms a protective mucus layer in the stomach, which can help prevent damage from stomach acid. It also helps reduce inflammation in the stomach lining, providing relief from heartburn and indigestion.

How to Use: Steep one teaspoon of dried licorice root in a cup of boiling water for 10 minutes. Drink this tea two to three times a day before meals.

Caution: Licorice root can raise blood pressure, so it’s important to choose the DGL form and consult with a healthcare provider before use, especially if you have hypertension.

7. Dandelion Tea: The Detoxifying Digestive Aid

Dandelion tea is often used for its detoxifying properties, but it’s also beneficial for digestion. This bitter herb stimulates appetite and bile production, which is essential for breaking down fats and aiding digestion.

How It Works: Dandelion tea stimulates bile production, which helps the digestive system break down fats more efficiently. It’s also a mild diuretic, which can help reduce bloating by eliminating excess water from the body.

How to Use: Steep one to two teaspoons of dried dandelion root or leaves in a cup of boiling water for 10 minutes. Drink it before meals to stimulate digestion.

Caution: Dandelion is generally safe but may interact with certain medications, such as diuretics and antibiotics. It’s best to consult with a healthcare provider before use.

8. Slippery Elm Tea: The Protective Coater

Slippery elm is a lesser-known but highly effective remedy for various digestive issues. The inner bark of the slippery elm tree has been used for centuries to treat inflammatory digestive conditions such as acid reflux, irritable bowel syndrome, and gastritis.

How It Works: Slippery elm tea creates a soothing, protective layer in the stomach and intestines, which can help ease symptoms of acid reflux and gastritis. It also stimulates mucus production in the digestive tract, which helps to protect against ulcers.

How to Use: Add one teaspoon of slippery elm powder to a cup of boiling water and stir until it forms a gel-like consistency. Drink it before meals to protect your stomach lining.

Caution: Slippery elm is generally safe but may interfere with the absorption of certain medications, so take it a few hours before or after any medications.

9. Turmeric Tea: The Anti-Inflammatory Hero

Turmeric, a bright yellow spice commonly used in Indian cuisine, is a powerful anti-inflammatory agent. It’s particularly effective for individuals with digestive conditions linked to inflammation, such as gastritis or inflammatory bowel disease (IBD).

How It Works: The active compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant properties. Turmeric tea can help reduce inflammation in the digestive tract, easing symptoms such as bloating, cramping, and gas.

How to Use: Mix one teaspoon of turmeric powder with a cup of boiling water and a pinch of black pepper (to enhance absorption). Drink it once or twice a day.

Caution: Turmeric is generally safe, but high doses may cause stomach upset in some individuals. It’s also a blood thinner, so consult with a healthcare provider if you’re on blood-thinning medication.

10. Green Tea: The Antioxidant Powerhouse

Green tea is well-known for its numerous health benefits, including its positive effects on digestion. It’s particularly helpful for those dealing with indigestion, as it stimulates the production of digestive enzymes.

How It Works: Green tea contains catechins, which are powerful antioxidants that can help improve digestion and reduce inflammation. It’s also been shown to promote the growth of healthy gut bacteria, which is crucial for overall digestive health.

How to Use: Steep one teaspoon of green tea leaves in a cup of hot water (not boiling) for 3-5 minutes. Drink it 30 minutes after meals to aid digestion.

Caution: Green tea contains caffeine, which can irritate the stomach in large amounts. If you’re sensitive to caffeine, opt for decaffeinated green tea.

Conclusion

Teas are a natural, gentle way to soothe an upset stomach and improve digestive health. Whether you’re dealing with nausea, bloating, cramps, or indigestion, there’s a tea that can help. From the cooling effects of peppermint to the anti-inflammatory properties of turmeric, these teas offer a range of benefits that can provide relief and support your digestive system. Incorporating these teas into your daily routine can not only help alleviate current symptoms but also promote long-term digestive health.