Emily Flores
We would all go to great lengths to ensure good gut health. And if a few sips of detox teas can help you achieve your coveted goal, then why not try it? This list of gut-friendly teas is steeped in ancient wisdom and backed by modern science. They gently support digestion, reduce inflammation, and nourish the gut microbiome in ways that boost your system.
Ginger Tea
With active compounds like gingerol and shogaol, ginger tea is a readily accessible option for all. It can help get rid of inflammation in the gut and stimulate saliva and bile production. It also speeds up the digestive process, which can be beneficial after consuming heavy meals.
Best time to drink: After a hearty meal
How to prepare: Steep fresh ginger slices in hot water for 5–10 minutes.
Peppermint Tea
Rich in menthol, peppermint tea is well-known for its ability to relax the stomach muscles. Because of this, it works exceptionally well for those who have IBS or experience frequent bloating. It eases mild post-meal indigestion by releasing trapped gas in the digestive tract.
Best time to drink: After meals
How to prepare: Steep dried peppermint leaves or a tea bag for 5–7 minutes. And for a stronger iced version, steep for 10 minutes.
Chamomile Tea
Chamomile has calming benefits on your body that affect you both mentally and physically. Stress can lead to digestive issues, and a calming cup of tea can help reduce inflammation and intestinal spasms in your gut, giving it a healthy uplift. In other words, this tea should be your go-to if you need a good night’s sleep after a late-night binge.
Best time to drink: Evening before bed
How to prepare: Steep dried chamomile flowers or a tea bag for 5 minutes.
Green Tea
Green tea is famously used worldwide because of its high dose of catechins, which function as prebiotics and antioxidants. According to research by Annual Reviews, these substances may aid in the colonization of the gut by beneficial bacteria, like Bifidobacteria and Lactobacillus.
Best time to drink: Morning or early afternoon
How to prepare: Steep at 160°–180° degrees for 2–3 minutes.
Black Tea
Black tea offers unique gut benefits. The flavins and tannins in black tea help modulate gut microbiota and may strengthen the intestinal barrier, preventing the “leaky gut” effect (like gas and diarrhea). Its sharp flavor also makes it a satisfying alternative to coffee.
Best time to drink: Morning or midday
How to prepare: Steep in boiling water for 3–5 minutes.
Fennel Tea
Have you ever felt that your stomach feels bloated, and it affects your hunger? Fennel tea can come to your rescue. The seeds are packed with anti-inflammatory and antispasmodic compounds. So, when consumed as a tea, fennel can aid in minimizing bloating and cramping.
Best time to drink: After meals
How to prepare: Crush fennel seeds and steep in hot water for 5–7 minutes
Licorice Root Tea
Licorice root tea has a sweet, earthy flavor and creates a calming layer on mucous membranes. This makes it especially beneficial for people who have acid reflux or gastritis. In some cases, it might help heal damaged intestinal tissue as well.
Best time to drink: Mid-morning or afternoon
How to prepare: Steep the root or tea bag for 5–10 minutes. Avoid daily use and consult your doctor if you’re on medication.
Slippery Elm Tea
Like marshmallow root, slippery elm contains mucilage that coats and soothes the digestive tract. It’s traditionally used for IBS, acid reflux, and gut inflammation. Slippery elm also promotes regular bowel movements without being harsh on the stomach.
Best time to drink: Evening before bed
How to prepare: Mix slippery elm powder with warm water until it turns thick.
Turmeric Tea
The world has discovered the magic of turmeric, which possesses anti-inflammatory properties needed to repair the gut lining. You can mix it with black pepper and healthy fats to increase the bioavailability of turmeric, maximizing its benefits for digestion and inflammation.
Best time to drink: Morning or with meals
How to prepare: Simmer turmeric with black pepper and ghee for enhanced benefits
Oolong Tea
Oolong tea offers a fresh and full-bodied experience, balancing the flavors of black and green tea. It contains a high amount of polyphenols, which act as prebiotics and help reduce inflammation in the gut. Oolong is known to promote fat metabolism, which may improve the effectiveness of digestion.
Best time to drink: Morning or early afternoon
How to prepare: Steep at 190–200 degrees for 3–5 minutes.