Tea for an upset stomach, such as peppermint, fennel, and ginger tea, can help relieve symptoms like stomach pain, burning, nausea, and vomiting. These teas contain natural compounds with anti-inflammatory and antispasmodic effects that support digestion.
An upset stomach can be linked to conditions like gastritis, GERD, ulcers, gastroenteritis, or even anxiety. Certain types of tea may help reduce inflammation, control acid, and ease digestive discomfort depending on the cause.
Although tea for an upset stomach does not replace medical treatment, it can be used as a natural way to manage symptoms. Options like boldo, marshmallow, and ginger tea are commonly used to soothe the stomach and complement prescribed treatments.
Some teas that can help soothe an upset stomach include:
1. Peppermint tea
Peppermint tea, made from Mentha piperita L., is rich in volatile oils such as menthol and menthone. These compounds have anti-inflammatory, antispasmodic, and pain-relieving properties that can help ease stomach aches, nausea, and vomiting.
Ingredients:
- 6 chopped peppermint leaves
- 5 oz (150 mL) boiling water
How to prepare:
Place the peppermint leaves in a cup and pour the boiling water over them. Cover and steep for 5 to 7 minutes, then strain, sweeten with honey if desired, and drink 3 to 4 cups per day after meals.
2. Boldo tea
Boldo tea can be made with dried Chilean boldo or fresh Brazilian boldo leaves. It contains compounds such as boldine and rosmarinic acid, which have digestive, anti-inflammatory, antispasmodic, and astringent properties that may help reduce stomach acid, protect the stomach lining, and relieve pain.
Ingredients:
- 1 teaspoon of chopped boldo leaves
- 5 oz (150 mL) of boiling water
How to prepare:
Add the boldo leaves to the boiling water and steep for 5 to 10 minutes. Then strain and drink while warm, 2 to 3 times per day, before or after meals. Another option is to drink 1 cup before bed to help support digestion after dinner.
Boldo tea can cause side effects, especially when consumed in large amounts or for more than 20 days. It should not be used during pregnancy or by people with acute hepatitis, gallstones, bile duct inflammation, or pancreatitis.
3. Fennel tea
Fennel tea contains compounds such as anethole, estragole, and camphor, which have antispasmodic, anti-inflammatory, pain-relieving, and digestive properties.
This tea can help reduce stomach inflammation, relieve a burning sensation in the throat, and support stomach emptying, making it a natural option for stomach aches and heartburn flare-ups.
Ingredients:
- 1 tablespoon of fennel seeds
- 1 cup of boiling water
How to prepare:
Add the fennel seeds to the boiling water, cover, and steep for 10 to 15 minutes. Then strain and drink 2 to 3 cups per day, about 20 minutes before meals. Fennel tea can also be purchased in tea bag form.
Fennel tea should not be used by people who are pregnant or breastfeeding.
4. Marshmallow tea
Marshmallow tea is made from the root of the medicinal plant Althaea officinalis. This plant has anti-inflammatory and soothing properties that help coat the stomach lining, relieving pain and burning.
Ingredients:
- 1 tablespoon of marshmallow root
- 1 cup of boiling water
How to prepare:
Add the marshmallow root to the boiling water and let it steep for 10 minutes. Then strain and drink up to 2 cups per day.
5. Ginger tea
Ginger tea contains gingerol, shogaol, and zingerone, which are compounds with anti-inflammatory and anti-nausea properties. These compounds may also help reduce esophageal irritation, lower stomach acidity, and relieve stomach pain and burning.
According to the National Center for Complementary and Integrative Health, ginger has been studied for different types of nausea and vomiting, with research suggesting benefits during pregnancy.
Ingredients:
- 1 piece of ginger root, grated or sliced
- 1 liter of boiling water
How to prepare:
Boil the water and add the ginger. Simmer for 5 to 10 minutes, then remove from heat and drink. This recipe makes 3 to 4 servings, which can be divided throughout the day and taken 20 minutes before meals.
Ginger powder can also be used instead of fresh ginger root.
Ginger tea is not recommended for people with active stomach bleeding, such as bleeding from an ulcer, or for people taking blood thinners. Ginger has natural anticoagulant properties, which may increase the risk of bleeding.
What to avoid with an upset stomach
Stomach pain and a burning sensation can result from stress, poor eating habits, or underlying health conditions. Identifying the cause is essential for choosing the right treatment.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, people with GERD may need to avoid foods and drinks that worsen symptoms. Common triggers include high-fat foods, citrus fruits, fast food, tomatoes, onions, and other acidic or fried foods.