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Herbs for Digestion, Nausea and IBS: What Research Shows

What research and official bodies say about ginger, peppermint and other herbs for nausea, irritable bowel syndrome, indigestion, heartburn and bloating, with warning signs listed first.

Content last updated . This page has not been medically reviewed.

Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.

What this page covers

This page compares what trusted sources say about a few herbs for five common problems. It is information, not treatment advice. Plant names follow GBIF: ginger is Zingiber officinale (rhizome, the underground stem) [4][5] and peppermint is Mentha × piperita (leaf, and the oil taken from leaves and flowering parts). [4][6] Each herb has its own profile: ginger, peppermint, fennel and chamomile.

Traditional use (not proof)

NCCIH says ginger was traditionally used for conditions such as indigestion and stomach discomfort. [5] It also says mint plants have been used for digestive disorders since ancient Greece, Rome and Egypt. [6] These are traditional uses. They tell us what people tried, not whether it works.

What research shows

ConcernWhat the source foundStrength of evidenceForm and people studied
Nausea in pregnancyNIH says research shows ginger may be helpful. [5] The NHS says there is some evidence, and advises checking with a pharmacist before ginger supplements in pregnancy. [7]Promising but limitedMostly supplements rather than foods [5]
Motion sicknessNIH: most studies have not shown ginger to be helpful. [5] The EU herbal committee lists ginger powder for preventing motion-sickness nausea in adults, based on clinical studies. [8]MixedAdults; powder in EU-licensed medicines
Chemotherapy or surgery nauseaNIH: uncertain whether ginger helps as an add-on to standard treatment. [5]Insufficient evidencePeople in cancer care
IBS pain and overall symptomsA 2022 review of 10 studies found peppermint oil better than placebo for overall IBS symptoms and abdominal pain, with more side effects. [6]Promising but limitedAdults; enteric-coated (acid-resistant) capsules [6]
Indigestion (functional dyspepsia)No evidence that peppermint oil alone helps. Some specific peppermint-plus-caraway-oil and combination products may. [6]Limited, product-specificSpecific combination products only
IBS with constipation, other herbsA 2023 review found some benefit signals but poor-quality evidence and too much variety to combine. [9]Insufficient evidenceMixed herbal remedies
Heartburn and acid refluxProper evidence not found. We read NIH pages on ginger and peppermint oil and NHS pages on heartburn and indigestion; none recommends a herb for heartburn. [10][2]Insufficient evidenceNot applicable
BloatingProper evidence not found for herbs by themselves. The NHS page on bloating lists food habits and pharmacy options. [3]Insufficient evidenceNot applicable

Peppermint oil and IBS: details that matter

The IBS finding applies to capsules made to release the oil in the intestine, not to bottled essential oil, and this page does not give advice on swallowing essential oils. NIH says the 2021 American College of Gastroenterology guideline recommended peppermint oil for overall IBS symptoms. [6] NIDDK (the US digestive-disease institute) lists coated peppermint oil capsules among medicines for abdominal pain. [11] The EU committee supports oral peppermint oil for minor belly spasms and pain, especially in IBS, but not for children under 8, and says it must not be used with liver disease, gallstones or other bile problems. [12] Side effects of oral peppermint oil include heartburn, nausea, abdominal pain and dry mouth, and rarely allergic reactions. [6] Coating is meant to lower the heartburn risk. [6]

Peppermint leaf is a different product. NIH says there is not enough evidence to decide whether the leaf helps any condition, and that peppermint tea appears safe. [6] The NHS lists ginger or peppermint tea among things that may ease nausea. [13] That is everyday advice, not a research finding.

Other points on IBS

Herbal trials for IBS have a large placebo response: a 2024 review found 37% of people on herbal placebo improved. [14] The NHS notes no single diet or medicine works for everyone with IBS. [15] A 2024 review of turmeric for digestive disorders found possible benefit in IBS or IBD, but most studies had high risk of bias. [16] Turmeric products carry a liver warning; see turmeric. Researchers are still studying probiotics for IBS. [11] See probiotics for IBS and IBS.

The peppermint-plus-caraway review covered one proprietary product; three trials with 249 people with functional dyspepsia showed a significant reduction in pain intensity, and the authors searched the manufacturer's information system, so this is product-specific. [17]

Frequently asked questions

Does ginger help nausea?

For pregnancy nausea, NIH says research shows it may help. [5] For motion sickness most studies did not show benefit, though an EU committee lists ginger powder for preventing it. [5][8] Ask a clinician if nausea is severe or lasts more than a few days. [13]

Is peppermint oil proven for IBS?

A 2022 review found it better than placebo for overall symptoms and abdominal pain, with more side effects, and a US guideline recommended it. [6] The studied form was enteric-coated capsules. [6]

Is there a herb for heartburn?

Proper evidence not found in the NIH and NHS pages we read. The NHS suggests lifestyle changes and pharmacist-recommended antacids or alginates. [10]

When should I see a doctor instead?

For weight loss without trying, bleeding, a belly lump, trouble swallowing, repeated vomiting or symptoms that keep returning. [1][2]

Can I use peppermint tea or ginger tea?

The NHS lists them among things that may ease nausea, and NIH says peppermint tea appears safe. [13][6] See herbal teas and extracts.

More details: evidence, limits and cautions

The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.

Warning signs first: get checked before trying herbs
Some digestive symptoms need a clinician, not a herb. The UK National Health Service (NHS) lists these as reasons to seek prompt medical advice: losing a lot of weight for no reason, bleeding from the bottom or bloody diarrhea, and a hard lump or swelling in the belly. [1] For indigestion it adds difficulty swallowing, vomiting that keeps coming back, iron deficiency anemia, and bloody vomit or stools. [2] Bloating that does not go away can sometimes be a sign of something more serious, such as ovarian cancer. [3] If any of these apply, see a clinician. See also digestive symptoms: red flags and when to get help.
Safety
  • Medicines: NIH says some herbs and medicines interact in harmful ways, so tell your pharmacist about every product. [5] The EU ginger summary says no interactions were described in the literature at the time of assessment, which is not proof there are none. [8] See medicine interactions.
  • Pregnancy and breastfeeding: NIH says ginger supplements in pregnancy may be safe, and little is known about breastfeeding. [5] The EU summary lists pregnancy and breastfeeding as times not to use its ginger medicines. [8] Sources differ, so ask your midwife, doctor or pharmacist. Severe pregnancy vomiting (hyperemesis gravidarum) needs medical care. [7] Peppermint in food amounts is likely safe in pregnancy. [6] See pregnancy and breastfeeding safety.
  • Children: peppermint oil should not be put on the face of infants or young children. [6] The EU limits above include age cutoffs. [12][8]
  • Dehydration: with vomiting you can become dehydrated; the NHS advises seeing a GP if nausea lasts more than a few days. [13]
  • Surgery, liver, kidney, allergy: not described for ginger in the sources we read, other than peppermint's liver-disease and gallstone exclusions. [12] Tell the surgical team about every herb. See herbs before and after surgery.
  • Quality: supplements vary; see quality testing.
References
  1. NHS (UK). Symptoms of IBS (irritable bowel syndrome). Page last reviewed 17 March 2025. Read 2026-10-23.
  2. NHS (UK). Indigestion. Read 2026-10-23.
  3. NHS (UK). Bloating. Read 2026-10-23.
  4. GBIF Backbone Taxonomy, species match service (api.gbif.org/v1/species/match), queried for each scientific name used on this page. Read 2026-10-23.
  5. National Center for Complementary and Integrative Health (NCCIH, NIH). Ginger. Last updated February 2025. Read 2026-10-23.
  6. NCCIH, NIH. Peppermint Oil. Last updated May 2025. Read 2026-10-23.
  7. NHS (UK). Vomiting and morning sickness in pregnancy. Read 2026-10-23.
  8. EMA, HMPC. Ginger rhizoma: assessment report summary for the public. Read 2026-10-23.
  9. Herbal remedies for constipation-predominant irritable bowel syndrome: a systematic review of randomized controlled trials. Nutrients. 2023. Read 2026-10-23.
  10. NHS (UK). Heartburn and acid reflux. Read 2026-10-23.
  11. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK, NIH). Treatment for Irritable Bowel Syndrome. Last reviewed November 2017. Read 2026-10-23.
  12. European Medicines Agency (EMA), Committee on Herbal Medicinal Products (HMPC). Peppermint oil: summary for the public. Read 2026-10-23.
  13. NHS (UK). Feeling sick (nausea). Read 2026-10-23.
  14. Herbal placebo response in clinical trials on irritable bowel syndrome: a systematic review and meta-analysis. Frontiers in Pharmacology. 2024. Read 2026-10-23.
  15. NHS (UK). Diet, lifestyle and medicines for IBS. Page last reviewed 17 March 2025. Read 2026-10-23.
  16. A systematic review of the efficacy and safety of turmeric in the treatment of digestive disorders. Phytotherapy Research. 2024. Read 2026-10-23.
  17. Systematic review and meta-analysis of a proprietary peppermint oil and caraway oil combination in functional gastrointestinal disorders. Digestive Diseases. 2023. 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.