The #1 Tea to Soothe an Upset Stomach

It’s normal to experience the occasional upset stomach, even if you regularly eat probiotic foods and practice gut-healthy habits. Fortunately, a cup of hot tea can save the day, thanks to its comforting warmth and flavor. Herbal teas are especially helpful, as they’re naturally caffeine-free and packed with digestive health benefits. That said, which tea should you drink when your belly is acting up? Ahead, a dietitian names the best tea for an upset stomach—plus how to brew it from scratch at home.

Why Your Stomach Hurts

To understand how certain teas soothe a troubled stomach, it’s worth knowing how the gastrointestinal (GI) tract becomes upset in the first place. “An upset stomach is your body’s signal that something is off in the digestive process,” explains Samantha Peterson, MS, RD, registered dietitian. This could be caused by a myriad of reasons, including food sensitivities, stress, anxiety, or microbial imbalances, she adds. Certain eating habits—like overeating while stressed—can also trigger digestive discomfort. As a result, you might experience nausea, bloating, cramping, gas, or a general queasy feeling, Peterson says.

Additionally, “inflammation is often at the root of digestive discomfort or stomach upset, which can damage or irritate the gut lining,” Peterson says. This can make it harder to properly digest foods, potentially slowing down digestion and increasing sensitivity to food. In turn, the thought of eating or drinking anything else could make you even more queasy—but you might want to consider sipping on a specific tea.

The Best Tea for an Upset Stomach

While many types of tea can help an upset stomach, there’s one that’s particularly helpful: ginger tea, or water infused with ginger. According to Peterson, the spicy beverage can relax the GI tract and decrease inflammation, making it great for relieving digestive distress.

This is mainly thanks to gingerol, the primary active compound in fresh ginger root. “On a cellular level, gingerol interacts with the gastrointestinal tract by calming muscle contractions and enhancing the movement of food and gas through the gut,” Peterson explains. This can help quell an overactive digestive system, thereby easing unpleasant GI symptoms. (Fun fact: Gingerol is what gives ginger its iconic spicy kick, Peterson says.)

In addition to gingerol, ginger contains the compounds shogaol and zingerone. “Together, they target serotonin receptors in the gut and brain, which play a key role in the nausea reflex,” Peterson says. “They also help reduce inflammation in the digestive tract, relaxing muscles and easing cramping.” As an anti-inflammatory and gut-supporting drink, it’s no wonder ginger tea is the best drink for an upset stomach.

Homemade vs. Store-Bought Ginger Tea

When drinking ginger tea for GI troubles, know that both homemade and store-bought versions are fair game, Peterson explains. Plus, each variety offers its own set of benefits. “Fresh ginger tea offers higher concentrations of gingerol, so if you want a more potent anti-nausea or anti-inflammatory effect, homemade is best,” Peterson says.

Alternatively, if you’re in a pinch or don’t have fresh ginger on hand, high-quality, store-bought ginger tea is a convenient option. It’s also travel-friendly, making it easy to soothe your gut on the go. For best results, buy ginger tea that lists ginger root as the first (or only) ingredient, and skip blends with added sugars or artificial flavorings, Peterson suggests. This will ensure you reap the full benefits of ginger tea while avoiding ingredients that can potentially worsen your symptoms.

How to Make Ginger Tea

Fresh ginger tea is delightfully easy to make from scratch. Here’s how to brew a cup, according to Peterson.

• Prepare 1–2 inches of fresh ginger root. If you’d like to remove the skin, use a spoon to peel it first. Otherwise, you can leave it unpeeled.
• Slice the ginger into thin rounds.
• Add the ginger to a mug, then pour hot water over it.
• Steep for 5–10 minutes, or longer if you prefer a stronger taste.
• Remove the ginger rounds with a slotted spoon, if desired.

If you don’t have fresh ginger, you can use ½ teaspoon ground ginger per cup, Peterson says. Additionally, if you’d like to mellow the spicy ginger flavor, add one teaspoon of raw honey or date syrup for sweetness. You can also incorporate fresh lemon or orange slices for brightness, cinnamon sticks for warmth and anti-inflammatory perks, or mint leaves to cool and calm the digestive tract, Peterson says. “Think of it like a cozy, functional mocktail for your gut.”

Considerations Before Drinking Ginger Tea

“For most people, ginger tea is safe and healing,” Peterson says. However, if you’re currently pregnant or taking blood thinners or insulin medications, avoid drinking ginger tea in large amounts. A high intake of ginger tea can thin the blood and interact with certain medications, so check with your healthcare provider first. The same goes if you have a history of gallstones (i.e., solid deposits of bile), as ginger can stimulate bile flow, Peterson notes.