Have you tried drinking herb teas for IBS? Soothing drinks which benefit your digestion can help you during an IBS flare up, or to keep bloating at bay.
They are also a great way of adding hydration to your day, because herb tea counts towards your goal of around two litres of water a day. Staying hydrated is important for people with IBS.
  • If you have diarrhoea predominant IBS (IBS-D) then you need to keep up your water intake
  • If you’re more prone to constipation then you need to keep up your liquid intake to stop stools getting too hard.

So what’s the deal with herb teas for IBS?

Best herb teas for IBS

Herbs have long been used as traditional methods for soothing and supportng our health. Herb teas can all be made from the fresh herbs or from pre-prepared tea bags.
  • Warm tea can help you stomach relax and comfort you during a flare up.
  • Teas can be cooled and kept in the fridge if you prefer colder drinks.
Mint leaves in a white mug against white background

Peppermint Tea reduces gas

Peppermint oil is an antispasmodic so can support relaxing painful stomach cramps, and is most effective in capsules, but the tea can be very helpful.

Its been traditionally used as a digestion aid in cultures around the world at the end of meals. Peppermint tea will relax the sphincter at the top of the stomach, increasing your burping,  so the gas doesn’t travel down the digestive system.

This is one reason why it’s best not to drink mint tea before bed, especially if you are prone to reflux.

    Does ginger help IBS?

    Ginger may help to reduce feelings of nausea (antiemetic) and reduce inflammation.
    A study on rats showed it may reduce water being drawn to the bowel, and reduces inflammation, which is helpful for IBS-D.
    Ginger is also a prokinetic which means it may help to keep bowels moving in the case of constipation, AND it may help to stop spasms of diarrhoea.
    So it’s useful for IBS-D and IBS-C. Start with a small smount in warm water and see how you get on.
    cut ginger root, some lemon balm leaves, small pile of fennel seeds, and a herb tea in a glass, against a dark grey background

    Fennel may relax IBS cramps

    As well as adding flavour to curries and sauces, fennel has traditionally been used to relax gas, cramps and bloating.
    You can soak the seeds in hot water, or chew on a fresh after meals.  If you’re wondering what it tastes like, it has a licorice like taste.
    Fennel is a high FODMAP space so may not be suitable for some of you. If you’re trying for the first time start slowly.

    Grow your own IBS tea

    Lemonbalm grows very easily in the garden, and spreads like wildfire, so its easy to grow your own.
    Its a calming herb that may also benefit anxiety, sleeplessness and worry, and relax your gut.
    It’s thought to reduce hypersensitivity in the digestive system, to support IBS symptoms. 
    Other useful teas include:
    🌿 chamomile
    🌿 liquorice
    🌿 turmeric
    🍋 lemon

    Hi I'm Anna Mapson, registered Nutritionist (mBANT, CNHC). I help people with IBS, SIBO, reflux and other gut health issues.

    I can help you to:

    • understand your digestion better, so you recognise your triggers
    • eat a well balanced diet, with tasty meals that are simple to prepare
    • develop healthy, sustainable habits for life

    “Anna is amazing! I feel totally transformed"

    Find more about 1:1 IBS nutrition consultations