Tea for upset stomach – fast, natural relief you can brew at home

Feeling bloated, gassy, or just plain queasy? A warm cup of tea can settle your stomach faster than you think. The right herbs calm inflammation, relax the gut muscles, and hydrate you without the harsh chemicals you find in many over‑the‑counter meds.

Why tea works for an upset stomach

Most stomach upset comes from irritation of the lining or excess gas. Warm liquids increase blood flow to the digestive tract, which speeds up digestion. Herbs like ginger, peppermint, and chamomile contain compounds that relax the smooth muscle in the intestines and reduce spasms. At the same time, they have mild anti‑inflammatory effects that soothe the lining.

Because tea is mostly water, it also helps replace fluids you may have lost through vomiting or diarrhea. Staying hydrated is a key part of feeling better, and a soothing brew is far more palatable than plain water when you’re nauseous.

Best teas for upset stomach and how to brew them

Ginger tea – Slice fresh ginger (about a thumb‑size piece) and steep in hot water for 5‑7 minutes. If you like a little sweetness, add a teaspoon of honey. Ginger speeds up stomach emptying and eases nausea.

Peppermint tea – Use 1‑2 teaspoons of dried peppermint leaves or a mint tea bag. Steep for 4‑5 minutes. Peppermint relaxes the intestinal wall, which can ease cramping and gas.

Chamomile tea – One tea bag or 1‑2 teaspoons of dried chamomile flowers in hot water for 5 minutes does the trick. Chamomile’s mild anti‑inflammatory properties help calm irritation.

Fennel seed tea – Crush a teaspoon of fennel seeds, pour boiling water, and let sit for 7‑10 minutes. Fennel is great for relieving bloating and flatulence.

Lemon balm tea – Steep a teaspoon of lemon balm leaves for 5 minutes. Its gentle calming effect can reduce the sensation of a nervous stomach.

For any of these teas, use water that’s just off the boil (around 200°F/93°C). Boiling water can make some herbs taste bitter. Cover the cup while it steeps; the trapped steam keeps the temperature steady and extracts more beneficial compounds.

Drink the tea slowly, sipping every few minutes rather than gulping it down. This lets your gut adjust gradually and prevents further irritation.

If you’re dealing with acid reflux, skip peppermint and opt for ginger or chamomile, which are less likely to relax the lower esophageal sphincter.

Most people feel relief within 15‑30 minutes. If symptoms persist longer than a few hours, or you notice blood, fever, or severe pain, it’s best to see a doctor.

Keep a small stash of your favorite tea bags or dried herbs in your kitchen. When stomach trouble strikes, you’ll have a quick, cheap, and gentle remedy ready to go.

Bottom line: a simple cup of the right herbal tea can tame nausea, cut gas, and get your digestive system back on track without a prescription. Give one of these blends a try the next time your stomach feels off – you’ll likely notice the difference right away.