The Best Tea for Gut Health, According to Dietitians

Having a healthy gut not only aids in digestion and nutrient absorption, but it also supports a myriad of other parts of the body including your immune system, brain, skin, heart and more. Since the extensive health benefits have come to light in recent years, many people are interested in boosting the wellbeing of our microbiomes. But contrary to what you might think, you don’t need to take an expensive supplement to support a healthy gut. In fact, certain drinks you may already have on-hand can make a big difference. 

From reducing inflammation to relieving nausea, certain teas stand out as gut-friendly powerhouses. In this article, we delve into the best tea for gut health, guided by the expertise of registered dietitians, to help you sip your way to a healthier digestive system. Not a fan of tea? Don’t worry, we’ll also review other ways to support your gut health and provide tips on how to incorporate them into your daily routine.

The Benefits of Ginger Tea for Gut Health

While there are many teas that offer benefits for gut health—including peppermint, chamomile and fennel—ginger tea stands out as one of the best. Made from the root of the ginger plant, it is a popular natural remedy used for many health ailments. Its unique combination of anti-inflammatory, antioxidant and digestive-aiding properties makes it exceptionally effective at helping to soothe various digestive issues. 

May Alleviate Nausea

Registered dietitian Crystal Orozco, RD, notes “Ginger tea is great for when you are having digestive issues, especially frequent stomach aches, bloating and nausea.” It helps relieve nausea by blocking serotonin receptors in the gut that trigger the vomiting reflex. The natural compounds in ginger, like gingerols, work to ease queasiness which can also help you feel better. Orozco notes, “As a dietitian who has always struggled with gut issues, ginger tea is one of my go-to remedies. I always recommend a soothing ginger tea with lemon and honey to help ease stomach pain and discomfort.” 

Helps Relieve Indigestion

Ginger has been recognized for its therapeutic effects on gastrointestinal health, particularly for managing conditions like gastroesophageal reflux disease (GERD) and indigestion. Research has shown that ginger can help reduce the production of stomach acid, which may help decrease symptoms of GERD. Additionally, ginger’s ability to relax gastrointestinal muscles may also ease cramping, bloating and discomfort associated with indigestion.

Reduces Constipation Risk

Notably, ginger has been shown to accelerate gastric emptying, which is the movement of food from the stomach to the small intestine. By expediting this process, ginger may help reduce the amount of time food spends in the stomach. This may help reduce the risk of constipation as well as other digestive discomforts like nausea and heartburn.

Fights Inflammation

Chronic inflammation is a long-term and persistent inflammatory response to things like environmental toxins, lifestyle factors, stress and more. Over time, it can damage the digestive tract, which may increase the risk of conditions like inflammatory bowel disease (IBD) or leaky gut syndrome. According to registered dietitian, Keelin Murphy, M.S., RD, “The bioactive ingredient [in ginger]—gingerol—is a powerful antioxidant that can help alleviate intestinal inflammation.” This can help calm irritation and swelling in the gut lining, which may prevent further damage. Murphy, a sports dietitian, notes, “I recommend ginger tea to my athletes as a way to alleviate exercise-induced gut issues.” 

Other Ways to Support Your Gut Health

While ginger tea offers numerous benefits for gut health, it’s just one piece of the puzzle. To truly nurture a healthy digestive system, it’s important to adopt a holistic approach that incorporates various lifestyle practices. Here are some additional strategies to support and maintain optimal gut health.

• Eat a Balanced Diet: Incorporate a variety of fruits, vegetables, whole grains and lean proteins to provide fiber that supports a healthy gut microbiome. Fiber is essential for regular bowel movements, feeding beneficial gut bacteria and helping to maintain a healthy balance of microbes in the digestive system. 
• Stay Hydrated: Drinking plenty of water aids digestion and helps maintain the balance of good bacteria in your gut. Water can also help soften stool, making it easier to pass. Staying hydrated also supports the mucosal lining of the intestines, which aids in nutrient absorption.
• Include Probiotics and Prebiotics: Foods like yogurt, kefir, sauerkraut and other fermented foods contain probiotics, while garlic, onions and bananas are good sources of prebiotics. Together, they support a diverse and thriving gut microbiome.
• Manage Stress: Some stress in life is inevitable, but consistent high stress levels can negatively impact your gut health. Over time, it can increase chronic inflammation that may disrupt the balance of bacteria in the gut, increasing gut permeability and altering digestive function. Stress hormones like cortisol can affect gut motility and the integrity of the gut lining. Practices such as mindfulness, meditation and regular physical activity can help reduce stress and support a healthy gut.

The Bottom Line

Having a healthy gut is crucial not only for digestion and nutrient absorption, but also for overall well-being, impacting a variety of bodily processes. Among the array of teas that support gut health, ginger tea emerges as a standout, renowned for its anti-inflammatory properties and ability to alleviate digestive discomfort. This tea has been shown to reduce nausea, calm indigestion, relieve constipation and decrease inflammation. If you are not a tea-drinker, you can also support your microbiome through a variety-filled diet rich in probiotics and prebiotics, adequate hydration and stress management. The best way to nurture a healthy gut is to take a holistic and well-rounded approach.