Boost Your Gut Health with These Top Teas for Digestion
If you’re constantly dealing with digestive issues like constipation or upset stomach, you might be turning to over-the-counter medications for relief. But have you ever considered using tea for digestion?
For centuries, people from various cultures have turned to the simple cup of tea as a natural way to aid digestion and improve gut health. Some teas can help promote regular bowel movements, while others support a healthy immune system to eliminate toxins that may upset your stomach.
Incorporating a daily cup of these teas into your routine could be just as important as taking your daily probiotic. Plus, they offer a natural solution to your most troublesome digestive symptoms.
In this guide, we’ll explore the best teas for digestion and the research behind their benefits. But first, let’s address a common question.
How Does Drinking Tea Help Digestion?
Drinking tea can significantly support better digestive function in two main ways.
Firstly, it helps keep your body hydrated. Staying well-hydrated reduces the likelihood of constipation and supports regularity in your system.
As tea’s water passes through your body, it adds bulk to your stools while keeping them soft. This makes it easier for your body to move stools through your digestive tract smoothly.
Secondly, different types of teas contribute to better digestive health in their own unique ways, based on their ingredients.
Tea leaves are rich in antioxidants, polyphenols, and other herbal compounds that help your digestive enzymes work more efficiently.
Tea polyphenols act as prebiotics, nourishing the beneficial bacteria in your gut. Achieving the right balance of these bacteria can lead to improved digestion, better weight management, and enhanced immune function.
For instance, natural ginger tea is known to soothe upset stomachs, while green tea may help reduce the absorption of starches.
However, these are just a couple of examples. Many other types of tea also show potential health benefits for better digestive health.
Top Teas for Digestion
When it comes to boosting digestive health, these nine teas stand out:
1. Ginger Tea
It’s no surprise that ginger tea tops our list for digestive benefits. As detailed in our guide on ginger tea benefits, this potent root can help soothe upset stomachs, indigestion, bloating, and gas.
One reason for these benefits is that ginger stimulates the muscles in your intestines, improving digestive motility. This helps your body break down food and move it through your digestive tract more efficiently.
2. Peppermint Tea
Peppermint tea is another herbal option that could promote a healthy digestive system.
Research suggests that peppermint oil, found in peppermint tea leaves, has pain-relieving effects in the gastrointestinal tract, potentially easing discomfort. It may also contribute to good bowel health.
For those with irritable bowel syndrome (IBS), peppermint tea has shown promise in reducing symptoms like gas, diarrhea, and stomach pain.
3. Chamomile Tea
Chamomile tea offers soothing relief for various digestive issues.
This herbal remedy has been used for centuries to address indigestion, diarrhea, gas, nausea, vomiting, motion sickness, sluggish digestion, and stomach pain.
Because chamomile has relaxing properties, it could help ease tension in the muscles of the digestive tract, promoting a sense of comfort.
4. Cinnamon Tea
Cinnamon tea has a long history of use in traditional Chinese and Egyptian medicine. Like chamomile tea, cinnamon offers anti-inflammatory benefits that can alleviate stomach cramps and intestinal spasms. It’s effective against indigestion, nausea, gas, and diarrhea.
Cinnamon tea is typically caffeine-free, but if you need an energy boost, you can try chai tea. Chai blends black tea with spices like ginger (also on this list), cardamom, cloves, coriander, and cinnamon.
5. Black Tea
Research suggests that black tea might aid in reaching weight loss goals. Besides supporting optimal digestion, it offers impressive perks for weight management.
Studies indicate that black tea may affect the digestion and absorption of fats and complex sugars, naturally supporting healthy weight management.
Black tea’s digestive support is attributed to theaflavins, a type of antioxidant polyphenol unique to black tea. Theaflavins act as prebiotic compounds that may help promote regularity as well.
6. Green Tea
If black tea benefits digestion, does green tea do the same? Absolutely.
Green tea contains a unique array of antioxidants called catechins. Research suggests that these catechins can reduce the absorption and digestion of starch, potentially supporting healthy weight management and metabolism .
In one study, experts found that drinking four cups of green tea daily contributed to maintaining a healthy weight in participants.
7. Pu’er Tea
As discussed in our guide on pu’er tea, this fermented beverage has been utilized for thousands of years by Chinese herbalists to “warm the stomach” and aid digestion.
Pu’er tea, also known as pu-erh tea, achieves this by promoting a healthy balance of gut bacteria and digestive enzymes.
Moreover, pu’er tea assists the body in processing fats.
8. Dandelion Tea
Yes, we’re talking about the same dandelion you might see growing in your yard! Did you know that every part of the dandelion plant—roots, leaves, and flowers—is edible? You can even make tea from each of these parts.
Animal studies suggest that dandelion extract can stimulate stomach muscle contractions, helping food move smoothly through the digestive tract. While more human studies on dandelion tea are needed, dandelion greens are known to be an excellent source of bitter vegetable fiber—a favorite of your gut microflora, So, even if you’re not ready to try dandelion tea, consider adding some dandelion greens to your next salad.
9. Oolong Tea
Oolong tea sits perfectly between black and green teas—it’s slightly more oxidized than green tea but not as much as black tea.
This unique position means oolong tea offers both the theaflavins found in black teas and the catechins found in green teas, both of which support digestive health.
So, if you’re torn between black or green tea, oolong might just give you the best of both worlds!
Tea vs. Coffee: Which is Better for Digestive Health?
While many turn to coffee to keep their bowels regular, it may be too acidic for some, leading to digestive discomfort and issues like heartburn and acid reflux.
On the other hand, the nine teas on this list offer a range of health benefits without the tummy troubles. Plus, tea hydrates the body, unlike coffee, which can be dehydrating—an issue for those dealing with constipation.
For pregnant women experiencing morning sickness or nausea, multiple cups of caffeine-free herbal tea can offer relief, which coffee can’t.
In our view, tea emerges as the clear winner, providing similar health benefits to coffee but with fewer side effects.
The Benefits of Drinking Herbal Tea
- Rich in Antioxidants: Herbal teas are packed with antioxidants like flavonoids and polyphenols, which help fight oxidative stress and may lower the risk of chronic diseases such as heart disease and cancer.
- Boosts Immunity: Certain herbs like echinacea and elderberry have immune-boosting properties, helping to fend off infections and keep you healthy.
- Aids Digestion: Peppermint, ginger, and fennel teas are renowned for their digestive benefits, easing gas, bloating, and nausea.
- Promotes Relaxation and Sleep: Calming herbs like chamomile, lavender, and valerian root can alleviate anxiety, reduce stress, and enhance sleep quality.
- Hydration: While herbal teas don’t count as plain water, they contribute to your overall fluid intake, which is especially helpful if you struggle to drink enough water.
- Variety of Flavors: With a multitude of herbal combinations available, you’re bound to find a flavor you enjoy, making herbal tea a delightful way to stay hydrated.
- Caffeine-Free: Most herbal teas are naturally caffeine-free, making them an ideal choice for evenings or for those sensitive to caffeine.
- Low in Calories: Herbal teas are typically low in calories and sugar, offering a guilt-free option for enjoying a warm beverage.
- Ritualistic Practice: Brewing and sipping a cup of herbal tea can be a mindful practice, promoting relaxation and reducing stress as part of a daily ritual.
