8 DIY Herbal Teas to Improve Digestion Naturally

We’ve all experienced it—bloated belly, stomach cramps, or that sluggish, heavy feeling after eating. While occasional indigestion is normal, frequent discomfort is a sign your digestive system needs support.

Fortunately, you don’t need expensive supplements or medications to feel better. One of the gentlest and most effective ways to support gut health is with DIY herbal teas to improve digestion naturally.

In this guide, you’ll learn:

• Which herbs support digestion
• How to make your own herbal tea blends at home
• When and how to drink them
• Specific tea recipes for bloating, gas, constipation, and more

Let’s sip our way to better gut health—naturally.

Read : Top Natural Remedies for Gas and Bloating at Night

Why Herbal Teas Are Great for Digestion

Herbal teas have been used for centuries in Ayurveda, Traditional Chinese Medicine, and Western herbalism to:

• Relieve gas and bloating
• Soothe stomach cramps
• Stimulate bile and enzyme production
• Reduce nausea and indigestion
• Calm inflammation in the gut
• Support the gut-brain axis (your mood impacts digestion!)

Plus, herbal teas are caffeine-free, hydrating, and easy to prepare at home.

Best Herbs for Digestive Health

Before we dive into DIY recipes, here are the top herbs used to improve digestion naturally:

Herb	Digestive Benefit
Peppermint	Relaxes intestinal muscles, reduces gas
Ginger	Anti-inflammatory, stimulates digestion
Fennel	Eases bloating, gas, and indigestion
Chamomile	Calms the gut and mind
Dandelion root	Supports liver and bile flow
Licorice root	Soothes stomach lining, reduces heartburn
Lemon balm	Calms cramps and supports gut-brain connection
Caraway seeds	Relieves gas and stomach pain
Marshmallow root	Coats the stomach, reduces irritation

1. Peppermint Tea – For Gas and Cramping

Peppermint is one of the most well-known herbs for digestion. Its natural menthol relaxes the gastrointestinal tract, which helps relieve gas, bloating, and spasms.

Ingredients:

• 1 tablespoon dried peppermint leaves (or 3–4 fresh sprigs)
• 1.5 cups hot water

Instructions:

1. Steep peppermint in hot water for 5–10 minutes.
2. Strain and sip warm after meals.

Best For: Gas, bloating, IBS, post-meal cramps

2. Ginger Tea – For Sluggish Digestion and Nausea

Ginger is a powerhouse herb that stimulates saliva, bile, and gastric enzymes. It’s especially helpful after heavy meals or when you feel nauseous or sluggish.

Ingredients:

• 1–2 inches fresh ginger, sliced or grated
• 2 cups water
• Optional: honey, lemon

Instructions:

1. Boil ginger in water for 10–15 minutes.
2. Strain and add honey or lemon if desired.

Best For: Indigestion, nausea, cold digestion, post-meal heaviness

3. Fennel Tea – For Bloating and Post-Meal Gas

Fennel seeds have carminative properties, meaning they reduce gas formation in the gut. It’s a favourite after large or gassy meals.

Ingredients:

• 1 teaspoon crushed fennel seeds
• 1.5 cups boiling water

Instructions:

1. Steep for 10 minutes, covered.
2. Strain and sip warm.

Pro Tip: Chew on fennel seeds after meals for extra relief.

Best For: Gas, bloating, baby colic, indigestion

4. Chamomile Tea – For Nervous Stomach and Inflammation

Chamomile isn’t just a sleep aid—it also calms the gut lining and reduces inflammation. Great for those with a nervous stomach or stress-induced bloating.

Ingredients:

• 1 tablespoon dried chamomile flowers
• 1.5 cups hot water

Instructions:

1. Steep for 5–8 minutes.
2. Strain and drink before bed or after meals.

Best For: Stress-related indigestion, gut inflammation, insomnia

5. Dandelion Root Tea – For Liver and Bile Support

Healthy digestion depends on proper bile flow. Dandelion root stimulates liver and gallbladder function, helping break down fats and promote regularity.

Ingredients:

• 1 tablespoon roasted dandelion root
• 2 cups water

Instructions:

1. Simmer root in water for 15 minutes.
2. Strain and enjoy before meals.

Best For: Fatty meal digestion, sluggish bowels, detox support

6. Ginger-Fennel-Peppermint Blend – All-in-One Digestive Tonic

Combine these three superstar herbs for a well-rounded digestive tea.

Ingredients:

• 1 tsp grated ginger
• 1 tsp crushed fennel seeds
• 1 tsp dried peppermint

Instructions:

1. Steep all ingredients in 2 cups hot water for 10 minutes.
2. Strain and drink slowly.

Best For: Gas, bloating, cramps, poor digestion

7. Soothing Gut-Coating Tea – For Acid Reflux and Irritation

This tea uses herbs that soothe and protect the digestive tract, ideal for those with reflux, ulcers, or a sensitive stomach.

Ingredients:

• 1 tsp marshmallow root
• 1 tsp licorice root (DGL form for safety)
• 1 tsp chamomile

Instructions:

1. Steep in hot (not boiling) water for 10 minutes.
2. Drink before meals or before bed.

Best For: Reflux, gastritis, sensitive gut

8. Lemon Balm and Caraway Tea – For IBS and Nervous Tension

This blend supports the gut-brain axis, helping relieve digestion troubles caused by stress, anxiety, or tension.

Ingredients:

• 1 tsp dried lemon balm
• 1 tsp crushed caraway seeds

Instructions:

1. Steep in hot water for 8–10 minutes.
2. Sip before or after meals.

Best For: IBS, nervous stomach, bloating from stress

How to Make Your Own Digestive Tea Blends at Home

Mix and match your favourite herbs to create personalized herbal tea blends:

Base Herbs (Pick 1–2):

• Peppermint
• Chamomile
• Ginger

Support Herbs (Pick 1–2):

• Fennel
• Lemon balm
• Caraway

Deep Support (Optional):

• Dandelion root
• Licorice root
• Marshmallow root

Store dried herbs in airtight jars in a cool, dry place. Use 1–2 teaspoons per cup of hot water, steep for 5–10 minutes, and enjoy.

When to Drink Herbal Teas for Digestion

Time	Tea	Purpose
Before meals	Dandelion, Ginger	Stimulate digestion
After meals	Peppermint, Fennel	Reduce gas, cramps
Evening	Chamomile, Lemon balm	Calm gut and mind
Before bed	Marshmallow root, Chamomile	Soothe inflammation

Pro Tips for Better Digestion with Herbal Teas

1. Don’t chug: Sip your tea slowly. It allows herbs to absorb and encourages mindful eating.
2. Be consistent: Drink daily for a few weeks to see real gut improvements.
3. Add lemon or honey for taste and added health benefits.
4. Avoid sugar: It cancels out many of the benefits. Use raw honey sparingly if needed.
5. Test tolerance: Start with a small amount if you’re new to a herb.

Who Should Be Cautious

• Pregnant or breastfeeding women: Check herb safety (e.g., avoid too much peppermint or licorice).
• People with ulcers or reflux: Use non-spicy herbs like chamomile or marshmallow root.
• Medication interactions: Herbs like ginger or dandelion may interfere with blood thinners or diuretics.

Always consult your doctor or a qualified herbalist if unsure.

Final Thoughts

Digestive issues don’t have to be your norm. With simple, DIY herbal teas to improve digestion naturally, you can soothe your gut, support nutrient absorption, and reduce discomfort—all while enjoying a warm, calming ritual.

Try one new tea each week. Pay attention to how your body responds. Over time, you’ll not only improve digestion but also increase your connection with what your body needs.

FAQ

What are the best herbs to use in DIY teas for digestion?

Some of the best herbs for digestive health include ginger, peppermint, fennel, chamomile, dandelion root, and licorice root. These herbs help soothe the stomach, reduce bloating, and support overall gut function.

How does herbal tea help with digestion?

Herbal teas can relax the digestive tract, reduce gas and bloating, stimulate bile flow, and ease inflammation in the gut. Many herbs also have natural carminative and antispasmodic effects.

When is the best time to drink herbal tea for digestion?

The best times are after meals to help with digestion or before bed to reduce bloating and support overnight gut repair. Morning teas can also stimulate digestive enzymes and metabolism.

Can I combine herbs in one tea blend?

Yes, combining herbs like ginger and peppermint or chamomile and fennel can enhance both flavour and digestive benefits. Just be sure the herbs work well together and suit your health needs.

Are there any side effects of drinking herbal teas for digestion?

Most people tolerate digestive herbal teas well, but excessive consumption or certain herbs may cause side effects like heartburn or interact with medications. Always consult a healthcare provider if unsure.

How often should I drink herbal tea to improve digestion naturally?

Drinking herbal tea 1–3 times daily can naturally support digestion, especially when consumed regularly as part of a balanced lifestyle and diet.