Search for the best herbs for gut health and you'll find long lists that promise to "heal leaky gut," "kill bad bacteria" and "reset your microbiome." Most of those claims have never been tested in people. A few herbs, though, do have real evidence behind them for bloating, cramping and indigestion. This guide ranks nine of them by the quality of that evidence, explains how to take each one, and lists the symptoms that need a doctor rather than a cup of tea.
Key takeaways
- Strongest evidence: enteric-coated peppermint oil capsules for IBS pain and overall symptoms, backed by meta-analyses and the American College of Gastroenterology. Peppermint tea is gentler and far less studied.
- Promising: Chios mastic for indigestion (one good trial), and ginger for how quickly the stomach empties.
- Traditional: chamomile, fennel, dittany, dandelion root, sage and rosemary are recognised by the European Medicines Agency for mild digestive complaints, based on long use rather than trials.
- Be sceptical: "antimicrobial" herbs are mostly tested in lab dishes, and there is no proven herbal cure for "leaky gut."
- See a doctor for: blood in your stool, weight loss you can't explain, symptoms that wake you at night, or new symptoms after age 50.
Featured in this article
Best herbs for gut health and digestion at a glance
We graded each herb on the best evidence we could find in people. Strong means several randomised trials pooled in a meta-analysis. Moderate means at least one good randomised trial. Traditional means the European Medicines Agency (EMA) accepts long, safe use but there are no convincing trials. Lab only means test-tube or animal studies.
| Herb | Best for | Evidence level | How to take |
|---|---|---|---|
| Peppermint (oil) | IBS pain, bloating, overall symptoms | Strong (oil capsules); limited for tea | Enteric-coated capsules as labelled; tea after meals |
| Chios mastic | Indigestion, upper-stomach discomfort | Moderate (one RCT) | Resin or capsules, 1–2 g a day; tea blends are milder |
| Ginger | Nausea, slow stomach emptying | Moderate for nausea; small trials for digestion | Fresh slices steeped in hot water, or capsules |
| Chamomile | Bloating, mild cramps | Traditional (EMA) | 1–2 tsp flowers per cup, 5–10 min |
| Fennel | Bloating, wind, mild cramps | Traditional (EMA) | Crushed seeds infused 10 min |
| Dittany of Crete | Mild stomach upsets | Traditional (EMA); lab studies | 1–2 g per cup, 3–4 min |
| Dandelion root | Sluggish digestion, poor appetite | Traditional (EMA) | Decoction, 1–5 g per cup |
| Sage | Heartburn, bloating | Traditional (EMA, common sage) | 1–2 g per cup, short-term |
| Rosemary | Indigestion, mild spasms | Traditional (EMA) | 1–2 g per cup after meals |
The nine herbs, ranked by evidence
1. Peppermint: the best-studied herb for the gut
Peppermint's menthol relaxes the smooth muscle of the gut wall, which is why it eases cramping. The evidence is for peppermint oil in enteric-coated capsules, which release the oil in the intestine instead of the stomach. A 2019 meta-analysis of 12 randomised trials (835 people with IBS) found peppermint oil more than doubled the chance of overall symptom improvement compared with placebo. About one in three people treated improved who otherwise wouldn't have. It also reduced abdominal pain.1
An earlier systematic review of 16 clinical trials (651 people) reached a similar conclusion: eight of the twelve placebo-controlled trials showed a significant benefit, with average "overall success" rates of 58% for enteric-coated peppermint oil versus 29% for placebo.2 In a 2013 randomised, double-blind trial of 74 people with diarrhoea-predominant IBS, peppermint oil three times a day for six weeks reduced abdominal pain compared with placebo; pain scores rose again two weeks after stopping, and other symptoms did not change.3
It isn't a sure thing. In a well-designed Dutch trial of 189 people, peppermint oil didn't meet its main pain target, though some secondary symptoms improved.4 The American College of Gastroenterology still suggests peppermint oil for overall IBS symptoms.5
Tea is not oil. A cup of peppermint tea contains only a small amount of menthol, and there isn't enough research to say whether peppermint leaf works for any condition.6 It's a pleasant after-dinner cup, and peppermint is one of the three herbs in our Digestion Tea. Skip it if you get heartburn or reflux, because peppermint relaxes the valve at the top of the stomach and can make reflux worse.
2. Chios mastic: promising for indigestion
Mastic is the resin of the mastic tree (Pistacia lentiscus var. chia), which yields it only on the southern part of the island of Chios. In a randomised, double-blind trial of 148 people with functional dyspepsia (ongoing indigestion with no ulcer or other cause), 350 mg of mastic three times a day for three weeks improved symptoms in 77% of people, compared with 40% on placebo. Upper-stomach pain and heartburn improved the most.7 The EMA also lists mastic as a traditional remedy for mild dyspeptic disorders, at 1–2 g a day.8
Mastic is often promoted for H. pylori, the stomach bacterium linked to ulcers. In a small pilot study, mastic alone cleared the infection in only 4–5 of 13 people per group, while standard antibiotic therapy cleared it in 10 of 13.9 Mastic isn't a substitute for antibiotics if you have H. pylori.
Our Chios Mastic Gum Tea blends PDO mastic with chamomile and mahlepi. The amount of mastic in a cup is much smaller than the doses studied, so think of it as a gentle digestive tea, not a trial dose.
3. Ginger: best known for nausea
Ginger's best evidence is for nausea, especially in pregnancy.10 For digestion, a small crossover trial in 11 people with functional dyspepsia found that 1.2 g of ginger made the stomach empty faster than placebo, but it didn't improve their symptoms.11 Try a few slices of fresh ginger steeped in hot water if heaviness after meals is your problem. It can cause heartburn in some people. Ask your doctor before taking ginger supplements if you take blood thinners.
4. Chamomile: gentle and calming
The EMA recognises chamomile flowers as a traditional remedy for minor digestive complaints such as bloating and mild spasms.12 Good trials of chamomile alone for the gut are lacking.13 Its appeal is that it's mild, caffeine-free and relaxing, which matters because stress and the gut are closely linked. Whole flowers, like our Greek chamomile from Grevena, make a much fuller cup than tea-bag dust. Avoid it if you're allergic to ragweed, daisies or marigolds.
5. Fennel: the classic for wind
Fennel seeds are Europe's traditional remedy for bloating and wind. The EMA lists sweet fennel fruit for mild, spasmodic digestive complaints, including bloating and flatulence.14 Crush a teaspoon of seeds just before brewing to release the oils. The EMA doesn't recommend fennel medicines during pregnancy or breastfeeding, or for children under 4.
6. Dittany of Crete: a Cretan stomach remedy
Dittany (Origanum dictamnus) is the herb Cretans reach for when the stomach is unsettled. The EMA accepts it as a traditional remedy for mild gastrointestinal disorders.15 Its essential oil is rich in carvacrol, which kills bacteria in lab tests, but no clinical trials have been published. Dittany isn't recommended in pregnancy. Read more in our dittany tea guide.
7. Dandelion root: a bitter for sluggish digestion
Bitter herbs are thought to stimulate saliva, stomach acid and bile. The EMA lists dandelion root for mild digestive complaints and temporary loss of appetite.16 It's the bitter base of our Detox Tea. (Despite the name, no tea "detoxes" you; your liver and kidneys do that.) Dandelion isn't advised if you have gallstones, bile duct problems or liver disease, or an allergy to daisy-family plants.
8. Sage: heartburn and bloating
The EMA recognises common sage (Salvia officinalis) for mild indigestion such as heartburn and bloating, at 1–2 g per cup up to three times a day.17 Greek sage (Salvia fruticosa) is a related but different species, and it hasn't been formally assessed. Sage contains thujone, which is toxic in large amounts, so stick to normal tea amounts, use it short-term as a remedy, and avoid it in pregnancy, while breastfeeding and in epilepsy.
9. Rosemary: for indigestion after meals
The EMA lists rosemary leaf for indigestion and mild spasms of the gut.18 You'll read online that rosemary "heals colitis" or "repairs the gut barrier." Those claims come from animal studies. Rosemary isn't recommended during pregnancy or breastfeeding, for children under 12, or for people with gallstones or bile duct problems.
Shop the article
Antimicrobial herbs for gut health: a reality check
Oregano, dittany, thyme, clove and garlic are often sold as "antimicrobial herbs" that clear out bad gut bacteria or Candida. The compounds behind that claim, such as carvacrol and thymol, do kill microbes in a lab dish. But a lab dish is not an intestine. The concentrations are different, the compounds are absorbed or broken down on the way, and a strong antimicrobial could just as easily harm the helpful bacteria you want to keep.
No good trials show that antimicrobial herb protocols fix bloating, SIBO or "dysbiosis." Oregano essential oil in particular should only be taken internally with a physician's OK. If you suspect an infection or bacterial overgrowth, it needs a proper test and treatment. A cup of oregano tea is fine as a warm drink; it isn't a treatment.
Herbs for gut inflammation, leaky gut and dysbiosis
"Leaky gut" refers to increased intestinal permeability, a real, measurable change seen in conditions such as celiac disease and inflammatory bowel disease (IBD). But "leaky gut syndrome" is not an established diagnosis. A 2019 review by a Mayo Clinic gastroenterologist concluded that it's still unproven that restoring the gut barrier improves symptoms of any gut or whole-body disease.19 Be wary of tests, cleanses and supplement stacks sold to fix it.
The same goes for "gut inflammation." Real gut inflammation, as in Crohn's disease or ulcerative colitis, needs a gastroenterologist. Chamomile, mastic and rosemary have anti-inflammatory effects in the lab, and mastic has been studied in small trials in Crohn's disease, but none is a replacement for treatment. For most people, the things with the best evidence for a healthier microbiome aren't herbs at all: more fibre and plant variety, regular movement, good sleep and less stress.
Herbal teas can ease a bloated, uncomfortable stomach. They can't heal a disease, and the best "gut protocol" is still fibre, sleep and a doctor when something is wrong.
How to use herbs for digestion
- Pick one herb for one problem. Peppermint for cramping, fennel for wind, chamomile to settle and relax, mastic for upper-stomach discomfort.
- Brew it properly: about 1–2 g (a heaped teaspoon) per cup of freshly boiled water. Cover and steep for 5–10 minutes (3–4 minutes for dittany). Roots such as dandelion are better simmered for 5–10 minutes.
- Time it: drink a cup after meals, when bloating and heaviness usually start.
- Give it two weeks. If you haven't improved by then, the EMA's advice for all these herbs is to see a doctor.
Reflux: peppermint can make heartburn worse. Choose chamomile or mastic instead.
Pregnancy and breastfeeding: the EMA advises against dittany, fennel, sage, rosemary and dandelion as remedies during pregnancy and breastfeeding. Ask your doctor or midwife before using any herb medicinally.
Allergies: avoid chamomile and dandelion if you react to daisy-family plants, and dittany, peppermint, sage and rosemary if you react to mint-family plants.
Medications and conditions: check with your doctor if you take blood thinners, diabetes or blood pressure medicines, or have gallstones or liver disease.
Children: most of these herbs aren't recommended as remedies for children. Ask your paediatrician.
When gut symptoms need a doctor, not a tea
Herbs are for mild, occasional symptoms. See a doctor promptly if you have any of these warning signs:5
- Blood in your stool, or black, tarry stools
- Weight loss you can't explain
- Pain or diarrhoea that wakes you up at night
- New or changing bowel symptoms after age 50
- Iron-deficiency anaemia, fever, or persistent vomiting
- Difficulty swallowing, or pain that keeps getting worse
- A family history of bowel cancer, IBD or celiac disease
Herbs for gut health FAQ
What are the best herbs for gut health?
Peppermint oil has the strongest evidence, for IBS symptoms. Chios mastic has one good trial for indigestion, and ginger helps nausea. Chamomile, fennel, dittany, dandelion root, sage and rosemary are recognised by the European Medicines Agency as traditional remedies for mild digestive complaints.
What are the best herbs for digestion and bloating?
For bloating and wind, fennel, chamomile and peppermint are the classic choices. For heaviness after meals, try ginger, rosemary or a bitter herb such as dandelion root.
Are antimicrobial herbs good for gut health?
Herbs like oregano and dittany kill microbes in the lab, but there's no good evidence that they rebalance gut bacteria in people. Take oregano essential oil internally only with your physician's OK. If you suspect an infection, get tested.
What herbs help with gut inflammation?
Chamomile, mastic and rosemary have anti-inflammatory effects in lab studies, but none is proven to treat gut inflammation in people. Inflammatory bowel disease needs medical care.
Can herbs heal leaky gut?
There's no proven herbal cure. Increased gut permeability is real in some diseases, but "leaky gut syndrome" is not an established diagnosis, and it hasn't been shown that fixing permeability improves symptoms.
Is peppermint tea as good as peppermint oil for IBS?
No. The trials used enteric-coated peppermint oil capsules. Peppermint tea contains far less menthol and hasn't been properly studied, though it's a pleasant after-meal drink.
When is the best time to drink tea for digestion?
After meals, when bloating and heaviness usually begin. Chamomile also works well in the evening because it's caffeine-free and relaxing.
The best herbs for gut health are the ones with honest evidence behind them: peppermint for cramping, mastic for indigestion, and the traditional Greek teas for everyday comfort after a meal. Use them for mild symptoms, give them two weeks, and see a doctor if anything on the warning-sign list applies. Browse the full digestion collection to find your after-dinner cup.
Shop the article
Keep reading: Dittany tea from Crete · Chamomile and apigenin · Greek medicinal herbs guide
Sources
- Alammar N, et al. The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complement Altern Med. 2019;19:21.
- Grigoleit HG, Grigoleit P. Peppermint oil in irritable bowel syndrome. Phytomedicine. 2005;12(8):601–606.
- Alam MS, Roy PK, Miah AR, et al. Efficacy of peppermint oil in diarrhea predominant IBS: a double blind randomized placebo-controlled study. Mymensingh Med J. 2013;22(1):27–30.
- Weerts ZZRM, Masclee AAM, Witteman BJM, et al. Efficacy and safety of peppermint oil in a randomized, double-blind trial of patients with irritable bowel syndrome. Gastroenterology. 2020;158(1):123–136.
- Lacy BE, Pimentel M, Brenner DM, et al. ACG clinical guideline: management of irritable bowel syndrome. Am J Gastroenterol. 2021;116(1):17–44.
- National Center for Complementary and Integrative Health. Peppermint oil. Updated May 2025.
- Dabos KJ, Sfika E, Vlatta LJ, et al. Is Chios mastic gum effective in the treatment of functional dyspepsia? A prospective randomised double-blind placebo controlled trial. J Ethnopharmacol. 2010;127(2):205–209.
- European Medicines Agency, HMPC. European Union herbal monograph on Pistacia lentiscus L., resin (mastic). Adopted 2 February 2016.
- Dabos KJ, Sfika E, Vlatta LJ, Giannikopoulos G. The effect of mastic gum on Helicobacter pylori: a randomized pilot study. Phytomedicine. 2010;17(3–4):296–299.
- National Center for Complementary and Integrative Health. Ginger. Updated February 2025.
- Hu ML, et al. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World J Gastroenterol. 2011;17(1):105–110.
- European Medicines Agency, HMPC. Matricariae flos (chamomile flower): European Union herbal monograph.
- National Center for Complementary and Integrative Health. Chamomile. Updated November 2024.
- European Medicines Agency, HMPC. Foeniculi dulcis fructus (sweet fennel fruit): European Union herbal monograph, revision 1, 2022.
- European Medicines Agency, HMPC. Community herbal monograph on Origanum dictamnus L., herba. 2013.
- European Medicines Agency, HMPC. European Union herbal monograph on Taraxacum officinale, radix. Adopted November 2021.
- European Medicines Agency, HMPC. European Union herbal monograph on Salvia officinalis L., folium, revision 1. 2015.
- European Medicines Agency, HMPC. Rosmarini folium (rosemary leaf): European Union herbal monograph, revision 1, 2024.
- Camilleri M. Leaky gut: mechanisms, measurement and clinical implications in humans. Gut. 2019;68(8):1516–1526.
This article is for general information and is not medical advice. These statements have not been evaluated by the FDA. Our products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication or have a medical condition, talk to your doctor first.
