Sip This Soother for a Happier, Flatter Belly

An upset stomach can derail even a good day. If gas, bloating or general tummy troubles strike, teas for digestion may help things along. One standout many dietitians recommend is peppermint tea.

While getting enough fibre and fluids underpins strong digestive health, peppermint can offer extra support when symptoms flare.

How Peppermint Tea Helps Digestion

Peppermint’s main active, menthol, relaxes smooth muscle in the gut. That can ease spasms, reduce cramping and help trapped gas move along. Evidence is strongest for enteric-coated peppermint oil in people with IBS, while tea is a gentler, food-level option that many find soothing.

"There’s something incredibly refreshing and calming about the scent of peppermint and its effects on your digestion are just as pleasant. Peppermint tea is particularly effective for soothing symptoms associated with Irritable Bowel Syndrome (IBS), such as gas, bloating and abdominal pain, thanks to the peppermint oil found in this tea. The powerful ingredient here is menthol, a natural compound that has an antispasmodic effect on the smooth muscles of your digestive tract,” said registered dietitian Lauren Manaker when explaining the best teas for digestion.

Menthol helps relax stomach and intestinal muscles, which may ease cramping and spasms. That relaxation can also help trapped gas pass more easily, dialing back bloating. A cup of peppermint tea after a main meal can feel refreshing for the gut. If you live with GERD or acid reflux, take care—peppermint may relax the lower oesophageal sphincter and worsen symptoms for some people.

When To Drink It

Timing matters. Peppermint tea is most effective when it meets the body’s natural rhythms, helping to settle the gut, ease spasms and curb bloat.

• After meals: Sip 1 cup 20–30 minutes after eating to settle the stomach.
• Evening wind-down: It’s naturally caffeine-free, so it suits a pre-bed routine.
• Travel days: Helpful for motion-linked queasiness or a change in routine.

How To Brew It For Maximum Benefit

A good brew locks in menthol-rich oils that calm the digestive tract. Steep it right to capture those aromatics without irritation.

• Use 1 tsp dried peppermint or 6–8 fresh leaves per 250 ml cup.
• Pour over just-off-the-boil water, cover the cup and steep 5–10 minutes so the aromatic oils don’t evaporate.
• Strain and sip warm. If you’re reflux-prone, avoid citrus add-ins.

How Much Is Enough

Most adults do well with 1–3 cups a day of peppermint tea for digestion. Use these guardrails to tailor it:

• Start low, build slowly: Begin with 1 cup daily for 3 days, assess bloating, gas and cramping, then move to 2 cups, up to 3 cups if helpful.
• Space it out: Take 20–30 minutes after meals or as an evening caffeine-free wind-down. Continuous sipping all day can aggravate reflux in sensitive people.
• Watch for reflux: Peppermint can relax the lower oesophageal sphincter. If heartburn, a sour taste or chest discomfort appears, cut back to 1 cup, brew it weaker or switch to a gentler option like ginger or chamomile.
• Pregnancy and breastfeeding: Generally considered safe in moderation. Limit to 1–2 cups daily and avoid very strong brews. If nausea or reflux worsens, reduce or stop and speak with a GP or midwife.
• Medicines and conditions: If using antacids, PPIs, blood pressure medicines or if there is GORD, hiatal hernia, gallbladder disease or a history of significant reflux, check with a GP first and trial weak infusions.
• Iron and supplements: Herbal teas can reduce non-haem iron absorption. Separate peppermint tea and iron or mineral supplements by 2 hours.
• Children: For kids over 4, use a mild brew (short steep) and ½ cup as needed. Avoid in infants.
• Strength matters: A standard cup = 1 tsp dried leaves or 6–8 fresh leaves in 250 ml just-off-the-boil water, covered and steeped 5–10 minutes. Shorter steeps are gentler for reflux-prone drinkers.

Bottom Line

Peppermint tea is a simple, low-cost way to soothe mild digestive discomfort for many adults. Keep portions sensible, watch for reflux and treat it as one tool alongside a fibre-rich diet, good hydration and gentle movement. If symptoms persist, check in with your GP.