Best Tea for an Upset Stomach: 8 Teas for Stomach Ache, Cramps and Queasiness
The best teas for an upset stomach are ginger (the only one with strong trial evidence, for nausea), peppermint (for cramps and gas, with IBS meta-analyses behind it) and chamomile (gentle, antispasmodic, safe when the stomach is raw). Fennel, licorice root, slippery elm, marshmallow root and weak black tea each cover a particular kind of upset: cramping, burning, a stripped lining, or the loose stools of a bug.
'Upset stomach' covers four different problems, and the right tea depends on which one you have. Queasy and nauseated: ginger. Crampy and gassy: peppermint or fennel. Burning, gnawing or sore after too much food, alcohol or painkillers: licorice, chamomile, slippery elm or marshmallow. A stomach bug with vomiting and diarrhea: small sips of weak, slightly sweetened tea or ginger, and the real treatment is fluid and salt, not any herb.
See a clinician rather than brewing anything if stomach pain is severe or focused in one spot (especially the lower right), comes with a fever over 38.5 C, vomiting that lasts more than a day or contains blood or coffee-ground material, black or bloody stools, inability to keep fluids down, signs of dehydration, a rigid or swollen belly, or if the person is pregnant, elderly, an infant, or has chest pain with the stomach symptoms.
Quick answer
- Ginger tea — the strongest evidence of any tea for nausea; also speeds a slow stomach
- Peppermint tea — relaxes gut muscle; best for cramps and gas, avoid with heartburn
- Chamomile tea — mild antispasmodic; the gentle, raw-stomach choice
- Fennel tea — carminative; cramping and gas after a meal that disagreed with you
- Licorice root tea — coats and soothes a sore stomach lining; short courses only
- Weak black tea — the sick-day classic; warm, slightly astringent, easy on an empty stomach
The 8 best teas for upset stomach
Ranked by the strength of human evidence. Strong = multiple trials or a meta-analysis. Moderate = a few small trials. Preliminary = early, traditional or animal data.
Ginger is the one plant on this page with strong human evidence, and it is for nausea. A 2000 systematic review in the British Journal of Anaesthesia found ginger beat placebo for post-operative, motion and pregnancy nausea, a 2006 meta-analysis of 5 trials found 1 g before surgery cut post-operative nausea and vomiting, and a 2012 trial of 576 chemotherapy patients found 0.5 to 1 g a day reduced acute nausea. Ginger also speeds gastric emptying by about a quarter, which is why it helps the heavy, queasy stomach after a meal that was too much.
- Key evidence
- Ernst & Pittler 2000 systematic review, Br J Anaesth; Ryan et al. 2012 RCT of 576 patients, Support Care Cancer.
- How to brew it
- 4 to 6 thin slices (about 5 g) fresh root per 240 ml water, simmer 10 minutes or steep covered 15 minutes; sip slowly, warm not hot.
- Best for
- Queasiness, nausea and a heavy stomach after eating
- Cautions
- Ginger has a mild antiplatelet effect; keep under 4 g a day with warfarin or other blood thinners and stop before surgery. It can cause heartburn in large amounts, and it may add to blood-sugar-lowering drugs. Up to 1 g dried ginger a day is considered safe in pregnancy.
Menthol relaxes gut smooth muscle through calcium-channel blockade, which is why peppermint is the best-studied plant for cramping abdominal pain. A 2008 BMJ meta-analysis found peppermint oil relieved IBS symptoms in 74 percent of patients versus 43 percent on placebo, and a 2019 pooled analysis of 12 trials confirmed benefit for abdominal pain. Those used enteric-coated oil at 180 to 225 mg two to three times daily; the tea is a lower-dose version that still eases mild cramps within half an hour.
- Key evidence
- Ford et al. 2008 BMJ meta-analysis; Alammar et al. 2019 BMC Complement Altern Med meta-analysis.
- How to brew it
- 1 heaped tablespoon dried leaf (or 1 teabag) per 240 ml water at 95 C, covered, steep 7 to 10 minutes.
- Best for
- Crampy, gassy stomach ache without heartburn
- Cautions
- Peppermint relaxes the lower esophageal sphincter and can worsen reflux, heartburn and the burning type of upset stomach. Keep menthol products away from infants and small children; the tea is fine for most adults, including in pregnancy at normal amounts.
Chamomile's apigenin and bisabolol relax intestinal smooth muscle and reduce inflammation in tissue studies, and it has two human data points worth knowing. It is one of nine herbs in STW 5 (Iberogast), which reduced functional dyspepsia symptoms in a 2007 placebo-controlled trial of 315 patients, and a 1997 double-blind trial in 79 children with acute diarrhea found a chamomile-apple pectin preparation ended the diarrhea faster than placebo (85 versus 58 percent resolved by day 3). Chamomile alone in adult stomach upset is tradition, but it is the safest tea when the stomach is raw.
- Key evidence
- de la Motte et al. 1997, Arzneimittelforschung: chamomile-pectin vs placebo in childhood diarrhea.
- How to brew it
- 1 heaped tablespoon dried flowers (or 2 teabags) per 240 ml water at 90 to 95 C, covered, steep 5 to 10 minutes; sip warm.
- Best for
- A sore, tense or raw stomach, especially at night or in someone who cannot take peppermint
- Cautions
- Ragweed-family allergy applies; chamomile adds to sedatives, and its coumarins may slightly increase bleeding with warfarin. Data in pregnancy are limited, so keep to an occasional cup.
Fennel's anethole relaxes intestinal smooth muscle and reduces gas, which is why it has a trial record in two very different crampy stomachs. In a 2003 trial of 125 infants, fennel seed oil emulsion eliminated colic in 65 percent versus 24 percent on placebo, and a 2016 trial of 121 adults with IBS found curcumin plus fennel oil reduced pain and bloating significantly more than placebo over 30 days. Crushed seeds in a covered cup give a useful dose; whole seeds in an open mug give mostly flavour.
- Key evidence
- Alexandrovich et al. 2003 infant colic RCT; Portincasa et al. 2016 IBS RCT.
- How to brew it
- 1 to 2 teaspoons seeds, crushed just before brewing, per 240 ml water just off the boil, covered, steep 10 minutes.
- Best for
- Cramping and gas after a meal that disagreed with you
- Cautions
- Fennel has estrogenic activity in lab studies; keep to occasional cups in pregnancy and with hormone-sensitive conditions. Cross-reactions with carrot, celery and mugwort allergy are possible.
Licorice increases protective mucus in the stomach lining, which is why it has centuries of use for ulcers and the sore stomach that follows alcohol, aspirin or ibuprofen. In a 2012 double-blind trial, 50 people with functional dyspepsia took 75 mg of a licorice flavonoid extract twice daily for 30 days and improved significantly more than placebo on global symptom scores. The tea is milder than the extract, and the same glycyrrhizin that soothes also raises blood pressure, which is why this is a short-course tea.
- Key evidence
- Raveendra et al. 2012, Evid Based Complement Alternat Med: licorice extract vs placebo in functional dyspepsia.
- How to brew it
- 1 teaspoon dried cut root per 240 ml water, simmer 5 minutes or steep 10 minutes; one cup a day, for no more than 2 to 4 weeks.
- Best for
- Burning, gnawing stomach ache after painkillers, alcohol or stress
- Cautions
- Glycyrrhizin raises blood pressure and lowers potassium; avoid in pregnancy, hypertension, heart failure and kidney disease, and with diuretics, digoxin or corticosteroids. DGL (deglycyrrhizinated) licorice removes that risk.
Slippery elm bark is mostly mucilage, a gel that coats the lining of the throat and stomach, which is why it is in lozenges and in traditional gruels for a sore gut. Human evidence is small: a 2010 pilot study in 31 people with IBS found a slippery elm-containing formula improved stool consistency and reduced pain and bloating in the constipation-type group over 3 weeks, and a 2002 lab study showed its antioxidant activity on inflamed bowel tissue. It is a soothing, physical effect rather than a drug effect, and it is safe for almost everyone.
- Key evidence
- Hawrelak & Myers 2010, J Altern Complement Med: pilot study of slippery elm formulas in IBS.
- How to brew it
- 1 to 2 teaspoons powdered inner bark whisked into 240 ml warm water (not boiling, or it clumps), let it thicken 5 minutes; sip slowly.
- Best for
- A raw, scraped feeling after vomiting, reflux or a harsh medication
- Cautions
- Mucilage coats the gut and can slow absorption of medicines taken at the same time; take any drug 1 to 2 hours apart. Slippery elm is generally considered safe in pregnancy at food amounts, though data are limited.
Marshmallow root is the other great mucilage herb, used in European medicine for irritated stomach and bowel linings and approved by the German Commission E for mild gastric inflammation. Its polysaccharides form a protective film over mucous membranes in tissue studies, which is the same coating effect behind marshmallow cough syrups and lozenges, and the root is roughly 10 to 20 percent mucilage by weight, more than most herbs. There are no stomach-specific human trials, so this is mechanism plus long tradition, graded accordingly.
- Key evidence
- German Commission E monograph on Althaea officinalis root for gastric mucosal irritation.
- How to brew it
- 1 tablespoon dried cut root in 240 ml cold or room-temperature water, steep 4 to 8 hours (cold extraction pulls the most mucilage), strain, and warm gently if you like.
- Best for
- An inflamed, sore stomach after a bug, alcohol or NSAIDs; a gentler alternative to licorice
- Cautions
- Like slippery elm, it can slow absorption of medicines; take drugs 1 to 2 hours apart. It may slightly lower blood sugar, which is worth knowing with diabetes medication, and pregnancy data are limited.
The sick-day cup of weak, sweet tea is tradition rather than trial, but it has a rationale. Warm fluid with a little sugar is easier to keep down than plain water during a stomach bug, black tea's tannins are mildly astringent, which is why 'tea and toast' is an old remedy for loose stools, and the small caffeine dose in a weak cup is unlikely to matter. NHS and WHO guidance treats gastroenteritis with small, frequent sips of fluid containing some sugar and salt; weak tea with a pinch of sugar and salt is a reasonable stand-in when oral rehydration solution is not to hand.
- Key evidence
- WHO and NHS guidance on oral rehydration for gastroenteritis: small, frequent sips of fluid containing sugar and salt.
- How to brew it
- 1 teabag per 350 ml water at 95 C, steep 1 to 2 minutes only, with a teaspoon of sugar and, if vomiting, a pinch of salt; small sips every few minutes.
- Best for
- A stomach bug when you need fluid you can keep down
- Cautions
- Strong tea's tannins and caffeine can irritate an empty stomach and worsen reflux; keep it weak. Tea is not a substitute for oral rehydration solution in children, the elderly or anyone with persistent vomiting or diarrhea.
How to choose
- Queasy or nauseated: ginger first, sipped slowly; for a bug, keep it weak and small.
- Cramping, gurgling, gassy: peppermint, or fennel if you also get heartburn.
- Burning or sore after too much food, alcohol or painkillers: chamomile, licorice (short course), slippery elm or marshmallow; skip peppermint and strong tea.
- Vomiting and diarrhea: fluid and salt are the treatment; weak sweet tea or ginger in small sips, an oral rehydration solution if you can get one, and bland food when you feel ready.
- A nervous or stress-related stomach: chamomile in the evening, and slow breathing before meals.
- The same stomach ache keeps coming back: a tea for comfort, but get it looked at; recurrent upper-belly pain is often reflux, gastritis, H. pylori or gallstones, all of which are treatable once found.
What to skip
Peppermint for a burning stomach
Peppermint relaxes the valve between stomach and esophagus, so when the problem is acid, soreness or reflux rather than cramps, it usually makes the burning worse. Use chamomile, licorice or ginger for that pattern.
Strong coffee or strong black tea on an empty, upset stomach
Caffeine and tannins both increase stomach acid and irritate an inflamed lining, and caffeine speeds the colon, which is the last thing you want with diarrhea. Keep any caffeinated tea weak until the stomach has settled.
Apple cider vinegar in hot water
There is no evidence it settles an upset stomach, it is acidic on an already sore lining, and in a 2020 study it slowed gastric emptying further in people with gastroparesis.
'Detox', 'cleanse' or laxative teas during a stomach bug
They contain senna or cascara and will worsen cramping, diarrhea and dehydration. A stomach bug does not need cleansing; it needs fluid, salt and time.
Safety and when to see a clinician
- Peppermint can worsen heartburn and reflux; ginger, chamomile and fennel are the safer choices when burning is part of the picture.
- Licorice root raises blood pressure and lowers potassium; limit to one cup a day for a few weeks, and avoid in pregnancy, hypertension, heart failure, kidney disease and with diuretics or digoxin.
- Ginger and chamomile have mild effects on clotting; with warfarin or other blood thinners, keep to one or two cups a day. Mucilage teas (slippery elm, marshmallow) can slow drug absorption, so take medicines 1 to 2 hours apart.
- Children: weak tea, diluted ginger or chamomile are fine for older children; infants and toddlers with vomiting or diarrhea need oral rehydration solution and medical advice, not herbal tea.
- Pregnancy: ginger (up to 1 g dried a day) and peppermint in normal amounts are considered safe; avoid licorice, keep fennel and chamomile occasional, and persistent vomiting in pregnancy needs a clinician (hyperemesis is treatable).
- See a clinician urgently for severe or one-sided pain, fever over 38.5 C, vomiting blood or coffee-ground material, black or bloody stools, a rigid or swollen abdomen, inability to keep fluids down for 24 hours, signs of dehydration (little urine, dizziness, confusion), or stomach pain with chest pain or breathlessness.
What matters as much as the tea
- Rehydrate properly during a bug: small sips every few minutes rather than big gulps, aiming for 2 to 3 litres a day, ideally an oral rehydration solution; weak sweet tea, diluted juice or broth are reasonable stand-ins.
- Eat bland and early: there is no benefit to fasting beyond the first few hours; toast, rice, bananas, crackers and clear soups as soon as you feel able shorten recovery compared with prolonged fasting.
- Stop the irritants: alcohol, NSAIDs (ibuprofen, aspirin, naproxen), smoking and very spicy or fatty food all inflame the stomach lining; paracetamol (acetaminophen) is the painkiller that does not.
- A heat pad on the belly: warmth on the abdomen relaxes gut smooth muscle and relieves cramping, with trial evidence in menstrual cramps that applies to the same muscle type in the gut.
- Wash hands and separate: most stomach bugs are norovirus or rotavirus and spread for 48 hours after symptoms stop; stay off food preparation for others until then.
Frequently asked questions
What is the best tea for an upset stomach?
Ginger if you are nauseated, peppermint if you are crampy and gassy, chamomile if your stomach feels sore or raw. Ginger has the strongest evidence of the three, from trials in pregnancy, surgery and chemotherapy nausea. If you do not know which kind of upset you have, chamomile is the safest first choice.
Is tea good for a stomach ache?
Warm herbal tea helps most stomach aches, partly through the plant and partly through warmth and slow sipping. Match the tea to the ache: peppermint or fennel for cramps, chamomile or licorice for burning, ginger for queasiness. Strong black tea or coffee can make an acid-type ache worse.
What tea helps with a stomach bug?
Ginger for the nausea and weak, slightly sweetened black tea or chamomile for fluid you can keep down. The real treatment is replacing fluid and salt, so small sips every few minutes beat any specific herb, and an oral rehydration solution is better than tea for children and older adults.
Is peppermint tea good for an upset stomach?
For a crampy, gassy stomach, yes: menthol relaxes gut muscle and peppermint oil has meta-analysis support for abdominal pain in IBS. For a burning, sore or refluxy stomach, no: the same relaxation loosens the valve that keeps acid down, and chamomile or ginger are better.
How quickly does ginger tea work for nausea?
Usually within 20 to 30 minutes when sipped slowly. Trials used 0.5 to 1.5 g of dried ginger a day, which is roughly what 4 to 6 slices of fresh root steeped for 10 to 15 minutes gives. It works best started early, before nausea builds.
What should I drink for stomach pain and diarrhea?
Small, frequent sips of fluid with some sugar and salt: oral rehydration solution is ideal, and weak sweet tea, diluted juice or broth are fair substitutes. Chamomile has a trial in childhood diarrhea, and ginger helps any nausea. Avoid strong coffee, strong tea, alcohol, milk if you suspect lactose intolerance, and any laxative tea.
Can I give my child tea for an upset stomach?
Older children can have weak chamomile, diluted ginger or weak sweet black tea in small sips. Infants and toddlers with vomiting or diarrhea need oral rehydration solution and medical advice; herbal teas, honey (under age 1) and peppermint products are not appropriate for them.
References
- Ernst E, Pittler MH. Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials. British Journal of Anaesthesia (2000)
- Chaiyakunapruk N, Kitikannakorn N, Nathisuwan S, et al.. The efficacy of ginger for the prevention of postoperative nausea and vomiting: a meta-analysis. American Journal of Obstetrics and Gynecology (2006)
- Ryan JL, Heckler CE, Roscoe JA, et al.. Ginger (Zingiber officinale) reduces acute chemotherapy-induced nausea: a URCC CCOP study of 576 patients. Supportive Care in Cancer (2012)View source
- Ford AC, Talley NJ, Spiegel BM, et al.. Effect of fibre, antispasmodics, and peppermint oil in the treatment of irritable bowel syndrome: systematic review and meta-analysis. BMJ (2008)View source
- de la Motte S, Böse-O'Reilly S, Heinisch M, Harrison F. Double-blind comparison of an apple pectin-chamomile extract preparation with placebo in children with diarrhea. Arzneimittelforschung (1997)
- Alexandrovich I, Rakovitskaya O, Kolmo E, et al.. The effect of fennel (Foeniculum vulgare) seed oil emulsion in infantile colic: a randomized, placebo-controlled study. Alternative Therapies in Health and Medicine (2003)
- Raveendra KR, Jayachandra, Srinivasa V, et al.. An Extract of Glycyrrhiza glabra (GutGard) Alleviates Symptoms of Functional Dyspepsia: A Randomized, Double-Blind, Placebo-Controlled Study. Evidence-Based Complementary and Alternative Medicine (2012)
- Hawrelak JA, Myers SP. Effects of two natural medicine formulations on irritable bowel syndrome symptoms: a pilot study. Journal of Alternative and Complementary Medicine (2010)
- Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Molecular Medicine Reports (2010)
- Stomach ache. NHS (2023)View source
- Licorice Root. National Center for Complementary and Integrative Health (2020)View source
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Ask about tea for upset stomachThis guide is educational and is not medical advice. Herbal teas can interact with prescription medicines. Talk with a clinician or pharmacist before relying on any of them, especially if you are pregnant, breastfeeding, have a chronic condition, or take medication.