Ginger tea, peppermint tea, and chamomile tea are the most effective teas for stomach aches, though the best choice depends on what’s causing your discomfort. Bloating, cramps, nausea, and indigestion each respond better to different teas. Here’s what works, why it works, and what to watch out for.
Ginger Tea for Nausea and Upset Stomach
Ginger is the strongest option if your stomach ache comes with nausea. The active compounds in ginger work by dampening the activity of serotonin receptors in your gut, the same receptors that trigger the nausea signal to your brain. This is a similar mechanism to prescription anti-nausea medications, though ginger’s effect is milder. Ginger also helps your stomach empty faster, which is useful when that heavy, “food sitting like a rock” feeling is part of the problem.
To make ginger tea, slice about an inch of fresh ginger root and steep it in boiling water for five to ten minutes. Fresh ginger contains higher concentrations of the compounds responsible for nausea relief than dried ginger powder, though both work. The tea should taste noticeably spicy. If it’s mild, steep it longer or add more ginger. You can also add honey or lemon to cut the sharpness without reducing its effectiveness.
Peppermint Tea for Cramps and Spasms
If your stomach ache feels like cramping or tightness, peppermint tea is your best bet. Menthol, the primary active compound in peppermint, relaxes the smooth muscle lining your digestive tract. This directly reduces the spasms that cause sharp, wave-like stomach pain. A review of nine studies involving 726 people with irritable bowel syndrome found that peppermint provided significantly better symptom relief than a placebo. In one of those studies, peppermint reduced IBS symptoms by 40% after four weeks. A separate review of 14 clinical trials in nearly 2,000 children found it reduced the frequency, length, and severity of abdominal pain.
Peppermint tea is widely available in pre-bagged form, and steeping for five minutes at full boiling temperature extracts most of the beneficial compounds. Research on polyphenol extraction shows that roughly 84% of peppermint’s active compounds are released within the first five minutes of steeping, so you don’t need to wait long.
One Important Caveat About Peppermint
The same muscle-relaxing property that makes peppermint great for cramps can backfire if your stomach ache is caused by acid reflux. Peppermint relaxes the muscular valve between your stomach and esophagus, which can allow stomach acid to flow upward and make heartburn worse. If your stomach pain includes a burning sensation in your chest or throat, skip the peppermint and try ginger or chamomile instead.
Chamomile Tea for General Stomach Discomfort
Chamomile is the all-purpose option. It has mild anti-inflammatory and muscle-relaxing properties, making it useful for general stomach aches that don’t fit neatly into one category. It’s particularly good for stress-related stomach pain, since chamomile also has a calming effect on the nervous system. If your stomach tends to act up when you’re anxious or tense, chamomile addresses both sides of the problem at once.
Use one tea bag or about one tablespoon of dried chamomile flowers per cup, steeped in near-boiling water for five minutes. Chamomile is one of the gentlest options on this list, with very few side effects for most people.
Fennel Tea for Bloating and Gas
When your stomach ache is really about bloating, pressure, or trapped gas, fennel tea is specifically suited to the problem. The key compound in fennel relaxes the muscles of the gastrointestinal tract, which allows gas to pass through rather than building up and causing that uncomfortable distended feeling. Use one to two teaspoons of dried fennel seeds per cup, lightly crushed with the back of a spoon before steeping. This breaks the seed coat and releases more of the oils. Steep in boiling water for seven to ten minutes. Fennel tea has a mild, slightly sweet licorice-like flavor that most people find pleasant.
Licorice Root Tea for Heartburn and Irritation
Licorice root works differently from the other teas on this list. Rather than relaxing muscles or calming nausea, it increases mucus production in the stomach lining, creating a protective barrier against acid. This makes it especially useful for stomach aches caused by heartburn, gastritis, or acid irritation. A study of 58 adults with gastroesophageal reflux disease found that licorice root taken daily was more effective at reducing symptoms over two years than commonly used antacids. Another study in 120 adults found it significantly reduced levels of H. pylori, the bacteria responsible for many stomach ulcers.
However, licorice root requires more caution than other herbal teas. A compound called glycyrrhizin, naturally present in licorice, can raise blood pressure and deplete potassium when consumed in large amounts. The generally recommended upper limit is 100 milligrams of glycyrrhizin per day. If you plan to drink licorice root tea regularly, look for “deglycyrrhizinated licorice” (DGL) products, which have this compound removed. One or two cups of regular licorice root tea occasionally is fine for most people, but daily use over weeks or months warrants the DGL version.
Teas to Avoid With a Stomach Ache
Not all teas help. Green tea and black tea contain tannins that stimulate your stomach lining to produce more acid, which can worsen pain if you’re already dealing with irritation or an ulcer. The caffeine in these teas adds to the problem. Drinking strong green tea on an empty stomach is a common trigger for nausea and cramping, even in people who don’t normally have digestive issues. If you have an active stomach ache, stick to caffeine-free herbal teas until it resolves.
How to Get the Most From Digestive Teas
Steeping time matters more than most people realize. Research on polyphenol extraction found that the majority of beneficial compounds are released within the first five minutes of steeping, regardless of tea type. After ten minutes, you get diminishing returns. For herbal teas with seeds or roots (ginger, fennel, licorice), you can steep a bit longer, up to ten minutes, since the plant material is denser and releases compounds more slowly than dried leaves.
Temperature also matters. Herbal teas do best with fully boiling water (around 96°C or 205°F), unlike delicate green teas that call for cooler water. Boiling water breaks down plant cell walls faster and extracts more of the active compounds. Drink the tea warm rather than scalding hot, since very hot liquids can irritate an already sensitive stomach lining.
For the best results, drink your tea between meals rather than with food. Having it 30 minutes before eating can help prime your digestive system, and sipping it an hour after a heavy meal gives it time to work on post-meal discomfort without interfering with digestion. If you’re pregnant, peppermint leaf and ginger root are generally considered safe options for morning sickness and nausea. Chamomile has less reliable safety data during pregnancy, so it’s worth discussing with your provider if you want to use it regularly.