Ginger tea is the most widely studied tea for an upset stomach, but peppermint, chamomile, and a few other herbal options each target different symptoms. The best choice depends on what’s actually bothering you: nausea, cramping, bloating, or acid-related discomfort. Here’s what works and why.
Ginger Tea for Nausea and Bloating
If your main symptom is nausea, ginger tea is your strongest option. Ginger gets its medicinal properties from compounds called gingerols (concentrated in fresh ginger) and shogaols (more concentrated in dried ginger). These compounds increase the rate at which your stomach empties its contents, which directly reduces that heavy, queasy feeling. They also help relieve intestinal cramps, prevent bloating, and decrease pressure in the digestive tract.
To make ginger tea, slice about an inch of fresh ginger root and steep it in hot water for 10 to 15 minutes. Store-bought ginger tea bags work too, though fresh ginger typically delivers more gingerols. You can add honey or lemon to cut the spiciness. Two to three cups per day is a common range for settling nausea, though there’s no official upper limit established for adults. If you’re pregnant, talk to your provider first, as some health authorities have issued caution about concentrated ginger products during pregnancy.
Peppermint Tea for Cramps and Spasms
Peppermint is the better pick when your stomach upset involves cramping, spasms, or that tight, painful sensation in your gut. Peppermint relaxes the smooth muscles lining your digestive tract, which prevents the involuntary contractions that cause sharp abdominal pain.
The evidence behind peppermint is particularly strong for people with irritable bowel syndrome. A review of nine studies involving 726 people with IBS found that peppermint provided significantly better symptom relief than a placebo. In one of those studies, peppermint oil capsules reduced IBS symptoms by 40% after four weeks, compared to just 24% with a placebo. A separate review of 14 clinical trials in nearly 2,000 children found that peppermint reduced the frequency, length, and severity of abdominal pain. Most of this research used peppermint oil capsules rather than tea, but peppermint tea delivers the same active compounds in lower concentrations, making it a gentler everyday option.
One thing to note: peppermint can relax the valve between your esophagus and stomach. If your upset stomach involves acid reflux or heartburn, peppermint may make that worse. Stick with ginger or chamomile instead.
Chamomile Tea for General Discomfort
Chamomile is the all-rounder. It works through anti-inflammatory compounds, particularly one called bisabolol, that calm irritated tissues in the digestive tract. This makes chamomile useful for a broad range of stomach complaints: nausea, gas, diarrhea, and even mild acid-related irritation. Chamomile may help lower stomach acid production and inhibit the growth of bacteria associated with ulcers.
Chamomile also contains apigenin, a compound that promotes relaxation and reduces anxiety. Since stress and anxiety frequently trigger or worsen digestive symptoms, chamomile pulls double duty. A warm cup before bed can settle both your nerves and your stomach. It’s one of the mildest options on this list, which makes it a safe starting point if you’re not sure what’s causing your discomfort.
Licorice Root Tea for Acid and Irritation
If your upset stomach feels more like burning or rawness, licorice root tea targets that specific problem. Licorice contains compounds that increase mucus production in the stomach lining, creating a protective barrier against acid. Animal research has shown that licorice flavonoids can help relieve peptic ulcers by boosting this mucus layer, reducing inflammation, and improving the balance of gut bacteria.
Look for “DGL” (deglycyrrhizinated licorice) products when possible. Regular licorice contains a compound called glycyrrhizin that can raise blood pressure and lower potassium levels if consumed in large amounts over time. DGL versions have this compound removed while keeping the stomach-soothing benefits. Limit licorice root tea to one or two cups a day, and avoid it entirely if you take blood pressure medication.
Slippery Elm Tea for a Coating Effect
Slippery elm is less well known but useful when your stomach and throat feel raw or irritated. The inner bark of the slippery elm tree contains a substance called mucilage. When mixed with water, mucilage forms a smooth, gel-like coating that physically covers and soothes inflamed tissue in the esophagus and stomach. Think of it as a natural, temporary bandage for your digestive lining.
You can find slippery elm as a loose powder or in tea bags. Stir a tablespoon of the powder into warm water and drink it before meals. The texture is slightly thick, which some people find unpleasant, but that gel consistency is exactly what makes it effective.
Teas to Avoid With an Upset Stomach
Not all teas help. Standard black tea, green tea, and other “true” teas made from the Camellia sinensis plant contain tannins and caffeine, both of which can irritate an already sensitive stomach. Tannins are particularly problematic on an empty stomach, where they can actually trigger nausea rather than relieve it. If you do drink black or green tea while your stomach is off, pair it with a small amount of food. Proteins and carbohydrates from food bind with some of the tannins, reducing their ability to irritate your digestive tract. Adding a splash of milk has a similar buffering effect.
Caffeine also stimulates stomach acid production, which is the last thing you want when dealing with acid-related discomfort or an inflamed stomach lining. Stick with caffeine-free herbal teas until your symptoms resolve.
How to Get the Most From Herbal Tea
Steep time matters. Most herbal teas need at least five to ten minutes of steeping to release enough of their active compounds. Covering the cup while it steeps traps volatile oils that would otherwise evaporate, particularly important for peppermint. Drink your tea warm rather than scalding hot, since extreme heat can further irritate sensitive stomach tissue.
You can also combine teas. Ginger and chamomile together address both nausea and inflammation. Peppermint and chamomile make a good pairing for cramping with general digestive unease. Start with one type to see how your stomach responds before mixing.
For acute nausea or cramping, sip slowly rather than drinking a full cup at once. Small, frequent sips keep the active compounds in contact with your stomach lining without overwhelming a digestive system that’s already struggling. If your symptoms persist beyond a couple of days or include severe pain, fever, or bloody stool, those warrant medical attention rather than tea.