Best Herbs for Digestion: Gentle Teas to Ease Bloating and Cramps

Bloating, cramping, gut discomfort? We’ve all been there. In fact, digestive issues are one of the most common health complaints — often triggered by stress, heavy meals, or just the ups and downs of daily life.

But there’s more. Other common culprits include:

• Highly processed foods

• Antibiotic use

• Irregular sleep patterns

• Chronic stress

• Lack of movement

• Hormonal shifts, including during the menstrual cycle

• Food intolerances or sensitivities (even ones we may not realize we have)

• And even emotional suppression or trauma — which can quite literally sit in the gut

That’s why gut health has become such a hot topic — and not just among wellness circles.

Your gut doesn’t just digest food. It communicates with your brain. It supports your immune system. It influences your energy, mood, hormones, skin, and more.

So when something feels off in your belly, it often doesn’t stay there. It can ripple into other parts of your body and life.

Now, I don’t mean to scare you. I should also be clear to say: sometimes your gas cramp is really just a gas cramp. 

But it is good to be aware of how important our belly health really is and how easily we can begin to support it.

Can tea actually help? How does it compare to probiotics?

Herbal teas support digestion in a few gentle yet powerful ways:

• They relieve symptoms like bloating, cramping, or gas

• They reduce inflammation in the gut lining

• They relax the nervous system, which can calm the gut-brain connection

• Some also have antimicrobial or carminative properties, helping rebalance the digestive environment over time

That said, most herbal teas don’t directly introduce probiotics (the beneficial bacteria found in fermented foods and supplements). But that doesn’t mean they’re not helpful.

In fact, they work hand in hand.

While prebiotics and probiotics focus on repopulating and feeding healthy gut flora, teas like fennel, chamomile, and calendula can create a more hospitable environment for those probiotics to thrive.

Think of it like this:

• Probiotics are the seeds

• Prebiotics are the fertilizer

• Herbal teas tend the soil — they soothe, clear, and prepare the ground

  
  

So if you already use pre/probiotics in your routine, digestive teas make a beautiful addition. And if you're just starting out, a calming cup of tea is a gentle, affordable way to begin supporting your gut as you listen instinctively to what it needs.

Herbs in My Cup This Summer

Right now in my garden, herbs like calendula, marshmallow flower, and lemon verbena are blooming with life and reminding me that relief doesn’t always have to be complicated. Nor do I need to sit in discomfort when they are offering an easy remedy.

There are dozens of herbal teas that can aid digestion in one way or another.

You can grow many of them yourself, even in pots or window boxes. But if gardening isn’t your thing (or your climate says otherwise), you’ll still find them on the shelves of your local holistic market — often blended into gentle digestive formulas or sold as loose-leaves.

And stay tuned… I’m putting the final touches on some of my own homegrown, organic, and intentionally blended tea offerings — I can’t wait to share them with you soon! 

Fennel Eases bloating and post-meal discomfort

Fennel seeds have long been used in Ayurveda, Traditional Chinese Medicine, and Mediterranean cultures to calm the digestive system. Their mildly sweet, licorice-like flavor is comforting and familiar.

Fennel is especially helpful after a heavy, gas-producing meal — and can even offer gentle relief from cramping during the menstrual cycle.

How to use:

Crush 1–2 teaspoons of fennel seeds and steep in hot water for 5–10 minutes. Just be sure to strain well or use a fine-mesh infuser — the seeds are small and can feel a bit scratchy if they sneak into your cup.

Chamomile

Relieves nervous stomach and mild cramping

Chamomile is one of the most beloved herbs for both the nervous system and the belly. If your digestive issues tend to show up when you’re anxious, this tea would be a nice addition to your routine or when feelings arise.

How to use:

Steep 1 tablespoon of dried chamomile flowers in hot water for 5 minutes.

Marshmallow Flower

Coats and calms the gut lining

This gentle, mucilaginous herb is known for soothing irritated tissues — including the lining of the digestive tract. It’s often used when the gut feels raw, inflamed, or unsettled. Both the flower and the root can be used, depending on your preparation method (read below).

How to use:

Steep the flower in hot water for 5–10 minutes for a gentle tea.

The root, which is more gelatin-like, works best as a cold infusion — steep it in cool water for several hours or overnight.

Fun fact:

If this name makes you think of the pillowy candy — you’re not wrong! Marshmallow treats were originally made using marshmallow root as a key ingredient. In fact, you can still make a natural version of marshmallow “fluff” at home using the root. I’ll be sharing my own recipe for that soon!

Calendula

Anti-inflammatory support for the gut

Calendula is gorgeous in the garden and it offers anti-inflammatory benefits that can support your overall digestive function. It’s often used for leaky gut, heartburn, or after illness or antibiotics to help rebalance the system.

How to use:

Use 1–2 teaspoons of dried calendula petals per cup of hot water. Steep for 10 minutes and strain.

Lemon Verbena

Calms the belly and uplifts the mood

This is one of my personal favorites — not only does lemon verbena ease digestive upset, it also smells like sunshine (if sunshine had a scent) and feels like a mood lift in a mug. It’s ideal for when the belly is tense and the spirit needs a little support too.

How to use:

Steep 1 tablespoon of fresh leaves (or 1–2 teaspoons dried) in hot water for 5 minutes. Best enjoyed in the garden, if you can ;)

There’s something sacred about tending to our inner world with the help of the outer one. A few leaves, a bit of water, and the willingness to learn and pause – that’s all it takes to begin.

May your cup be warm, your gut be calm, and your summer garden be a resource for your health. 

— Lila

Sources 

Bone, K. (2003). A clinical guide to blending liquid herbs: Herbal formulations for the individual patient. Churchill Livingstone. 

➤ Offers clinical guidance on herbal combinations for digestive support.

Chevallier, A. (2016). Encyclopedia of Herbal Medicine (3rd ed.). DK Publishing. 

➤ Includes detailed profiles and uses for herbs like fennel, chamomile, calendula, and marshmallow.

McIntyre, A. (1996). The Complete Woman’s Herbal. Henry Holt. 

➤ Explores herbal remedies for women’s health, including the role of fennel in relieving menstrual cramps.

Mills, S., & Bone, K. (2005). The Essential Guide to Herbal Safety. Churchill Livingstone. 

➤ Discusses safety considerations, contraindications, and herb-drug interactions.

National Center for Complementary and Integrative Health (NCCIH). (2023). Herbs at a Glance: Chamomile. 

➤ Summarizes current evidence on chamomile’s effects and safety profile.

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