Herbal Tea for Digestion and Bloating: What the Research Shows
What the research and EU regulators say about peppermint, fennel, chamomile and other herbal teas for indigestion, gas and bloating, with plain evidence labels and warning signs.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read herbal tea and extract safety before you use anything on this page.
Read this first: bloating that needs a clinician
- Persistent bloating. The NHS says bloating that does not go away can sometimes be a sign of something more serious, such as ovarian cancer, and advises seeing a GP if you are often bloated or it does not go away. [1]
- Red flags. The NHS lists bloating with unintentional weight loss or blood in the stool as reasons to see a GP, and bloating with vomiting, tummy ache, fever, a swelling or lump in the tummy, or being unable to pass stool or gas as reasons to seek urgent medical advice. [1]
- Reflux and gallstones. The EU peppermint leaf monograph says people with gastroesophageal reflux should avoid peppermint leaf preparations because heartburn may increase, and people with gallstones or other biliary disorders should be cautious. [2]
- Allergy. The EU fennel monograph lists hypersensitivity to plants of the Apiaceae family (aniseed, caraway, celery, coriander and dill) and to mugwort pollen, because of cross-reactivity, as a reason not to use fennel. [3] NIH says people allergic to ragweed, chrysanthemums, marigolds or daisies are more likely to react to chamomile. [4]
- Pregnancy and breastfeeding. The EU monographs for peppermint leaf and fennel fruit say safety in pregnancy and breastfeeding has not been established and use is not recommended. [2][3] For chamomile the EU monograph says safety has been established for the plain comminuted flower preparation but not for the extracts, while NIH says little is known about chamomile in pregnancy or breastfeeding. [5][4] Ask a midwife, doctor or pharmacist; see pregnancy and breastfeeding.
- Medicines. See how interactions work and ask a pharmacist.
The short answer
Peppermint, fennel and chamomile teas are all long-standing choices for gas and indigestion, and EU regulators accept several of them as traditional herbal medicines for mild digestive complaints. That is a judgment about long use, not a finding from clinical trials. For peppermint, a review found clinical trials of the tea are absent. [6] The better-studied peppermint product is oil in coated capsules, which is a different form. [7]What the research found
"EU traditional use" means the effect is judged plausible from at least 30 years of use even though clinical trial evidence is insufficient. [2]| Tea (plant, part) | What the sources found | Strength of evidence | Form studied |
|---|---|---|---|
| Peppermint (Mentha × piperita L., leaf) | A review found human studies of peppermint leaf are limited and clinical trials of peppermint tea are absent. [6] NIH says very little research has been done on peppermint leaf, and there is not enough evidence to say whether it is useful for any health condition. [7] The EU lists indigestion and flatulence as traditional use. [2] | Traditional use only; Proper evidence not found for tea trials | Tea (leaf) |
| Peppermint oil, enteric-coated capsules, for IBS | A 2022 review of 10 studies (1,030 participants) found oil better than placebo for overall IBS symptoms and abdominal pain, with more mild side effects such as acid reflux and indigestion. [7] | Promising but limited | Oil in capsules, not tea; see peppermint oil capsules for IBS |
| Fennel (Foeniculum vulgare Mill., fruit) | The EU lists mild, spasmodic gastrointestinal complaints including bloating and flatulence as traditional use. [3] In guinea pig stomach muscle strips, fennel tea relaxed the upper stomach and increased contraction strength in the lower part; the authors say fennel has scarce scientific evidence. [8] | Traditional use; preclinical (animal tissue) | Tea in lab tissue, not people |
| Chamomile (Matricaria chamomilla L., flower heads) | The EU lists minor gastrointestinal complaints such as bloating and minor spasms as traditional use; in the studies considered it was not compared with any other treatment. [5] | Traditional use only | Tea and other preparations |
| Lemon balm (Melissa officinalis L., leaf) | The EU lists mild gastrointestinal complaints including bloating and flatulence as traditional use. [9] Proper evidence not found for tea trials in the sources we read. | Traditional use only | Leaf tea and extracts |
| Ginger (Zingiber officinale Roscoe, rhizome) | The EU lists mild spasmodic gastrointestinal complaints including bloating and flatulence as traditional use, for powder or tincture. [10] | Traditional use only | Powder or tincture, not tea |
| Marshmallow root (Althaea officinalis L., root) | The EU lists mild stomach and gut discomfort as traditional use. [11] | Traditional use only | Root preparations |
Practical points the sources make
- Fennel limits. The EU monograph says fennel tea is not to be taken for more than 2 weeks by adults, and it gives guidance about estragole, a natural substance in fennel, saying use in children aged 4 to 12 is not recommended if daily intake exceeds a guidance value. [3] A clinician or pharmacist decides what is right for a person.
- Marshmallow root and medicines. The EU monograph says absorption of other medicines may be delayed, so it should not be taken half an hour to an hour before or after other medicines. [11]
- Caffeine. The NHS advises against lots of caffeine from coffee and tea when you are bloated, and lists caffeine among triggers of IBS flare-ups. [1][12] Herbal teas without the true tea plant do not contain it; see caffeine in herbal teas.
- Other advice. The NHS bloating page lists exercise, eating smaller meals, avoiding gas-producing foods and a pharmacist's help, but does not mention herbal tea. [1]
Where to read more
For the wider topic see bloating and gas, IBS and digestive red flags. For tea-by-tea detail see peppermint tea, fennel tea, chamomile tea and teas for gas and bloating.Frequently asked questions
What is the best herbal tea for bloating?
The sources we read do not rank teas. Peppermint, fennel, chamomile and lemon balm are all traditional use in the EU, and none has trials of the tea showing benefit. [2][3][5][9]
Does peppermint tea help IBS?
The IBS evidence NIH describes is for peppermint oil in enteric-coated capsules, not tea. [7] A review found clinical trials of peppermint tea are absent. [6]
Can peppermint tea make heartburn worse?
The EU monograph says heartburn may increase with peppermint leaf preparations and that people with reflux should avoid them. [2]
Is fennel tea safe every day?
The EU monograph says adults should not take fennel tea for more than 2 weeks, and lists allergy to related plants as a reason not to use it. [3]
When should bloating be checked by a doctor?
The NHS advises a GP visit if bloating is frequent, does not go away, or comes with weight loss or blood in the stool. [1]
References
- NHS (UK). Bloating. Page last reviewed 21 January 2026. Read 2026-10-23.
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Menthae piperitae folium (peppermint leaf): herbal medicinal product, public summary and EU herbal monograph on Mentha x piperita L., folium, Revision 1. Read 2026-10-23.
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). EU herbal monograph on Foeniculum vulgare Miller subsp. vulgare var. dulce (Mill.) Batt. & Trab., fructus, EMEA/HMPC/372839/2016. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Chamomile: Usefulness and Safety. Last updated November 2024. Read 2026-10-23.
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Matricariae flos (matricaria flower): herbal medicinal product, public summary and EU herbal monograph on Matricaria recutita L., flos, EMA/HMPC/55843/2011, 2015. Read 2026-10-23.
- McKay DL, Blumberg JB. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytotherapy Research. 2006;20(8):619-633. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Peppermint Oil: Usefulness and Safety. Read 2026-10-23.
- Annahazi A, Kuch B, Ridzal L, et al. Fennel tea has a region-specific effect on the motility of the stomach. Neurogastroenterology & Motility. 2025;37(12):e70201. Read 2026-10-23.
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Melissae folium (melissa leaf): herbal medicinal product, public summary and Community herbal monograph on Melissa officinalis L., folium. Read 2026-10-23.
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Zingiberis rhizoma (ginger): herbal medicinal product, public summary and EU herbal monograph on Zingiber officinale Roscoe, rhizoma, Revision 1. Read 2026-10-23.
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Althaeae radix (marshmallow root): herbal medicinal product, public summary and EU herbal monograph on Althaea officinalis L., radix. Read 2026-10-23.
- NHS (UK). Symptoms of IBS (irritable bowel syndrome). Page last reviewed 17 March 2025. Read 2026-10-23.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.