7 Soothing Teas to Help Manage an Irritable Gut, According to a Neuronutritionist

Although following a low-FODMAP diet—which involves eliminating certain difficult-to-digest food groups—is often used to help manage IBS symptoms, it's not the only effective solution. Ahead, Melanie Murphy Richter, RDN, a registered dietitian and neuronutritionist, shares a few of the best teas for IBS symptoms that may help folks find relief, one soothing sip at a time.

What is IBS?

According to Richter, IBS is a chronic gastrointestinal disorder that typically affects the large intestine. “Nearly 15 percent of the population has IBS, and it typically affects women twice as often as men,” Richter says. Not to be confused with irritable bowel disease (IBD), Richter says IBS is considered a “functional disorder and is not associated with any visible inflammation or damage to the GI tract.” Common symptoms of IBS include digestive-related issues, such as bloating, gas, stomach pain, diarrhea, constipation, or a mixture of all of the above.

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There are three different subtypes of IBS: IBS-D (diarrhea dominant), IBS-C (constipation dominant), and IBS-M (a combination of diarrhea and constipation). However, what causes IBS isn't as straightforward. “There are many different variables that can contribute to IBS, including an imbalance gut microbiome that could be related to poor diet or antibiotic use, issues with proper intestinal muscle contractions, a severe viral or bacterial infection, or even chronic stress,” Richter says.

What’s the best way to treat IBS?

Although there isn’t a one-size-fits-all type of solution for managing IBS, Richter says interventions typically include a combination of diet, lifestyle, and stress management. “Sometimes medications or supplementation can be helpful temporarily, although they should be reduced or discontinued as your body heals and improves,” she adds.

So, how does tea come into the picture? According to Richter, certain teas can help support digestion, reduce inflammation, and potentially lower anxiety or stress. “While teas aren’t going to resolve or reverse the symptoms related to IBS, they can certainly help,” Richter says.

7 types of teas for IBS

According to Richter, certain teas can help with specific IBS symptoms. As such, she shares three different categories of teas for managing IBS: teas that support digestion, teas that help reduce inflammation, and teas for managing stress and anxiety. However, like most things in life, moderation is key, which is why Richter recommends consuming no more than a cup (or two of peppermint or chamomile) of these teas a day.

Additionally, to further avoid triggering IBS symptoms, Richter says it’s best to consume these teas without adding milk, honey, or sugar. “Dairy and sugar are common triggers for many individuals with IBS. Additionally, any type of sugar, including honey, which is a more natural form of sugar, can still ferment in the large intestine and can contribute to bloating and gas. The ideal approach is to drink your teas as naturally as possible,” she says.

1. Ginger tea

Richter recommends ginger tea to help stimulate gastrointestinal (GI) motility (aka your digestive system's ability to keep things moving). “Ginger tea can help to not only improve digestion, but alleviate symptoms like bloating and gas. It’s best consumed about 30 minutes after a meal or before bed,” she says.

2. Peppermint tea

Peppermint tea contains menthol, a compound that can help relax the muscles of the GI tract. “This can help reduce bloating and gas, as well as stomach pains someone [with IBS] may experience,” Richter says.

3. Turmeric tea

“Turmeric tea contains the active ingredient curcumin, which is well known to support the reduction of inflammation throughout the body. This can be true of the gut lining as well, which can support the reduction of bloating and gas,” Richter says.

4. Chamomile tea

Richter notes that chamomile tea is particularly good at helping IBS symptoms for two main reasons: It can help reduce inflammation and stress. “Chamomile tea is not only rich in anti-inflammatory properties which is helpful for the gut physically, but it is also a calming tea, which can support stress reduction, a necessary component to the management of IBS symptoms,” she says.

5. Lavender tea

When it comes to soothing anxiety, lavender tea is one of the best drink options. “Lavender tea can be helpful in balancing the mood and easing anxiety. It can also promote better sleep, which can have an indirect benefit on both gut health and stress management,” Richter says.

6. Valerian root tea

Richter recommends consuming one cup of valerian root tea just before bed. “Valerian root tea is known to help relax both the mind and the body, making it easier to fall asleep and stay asleep,” Richter says.

7. Rhodiola rosea tea

Finally, Richter recommends rhodiola rosea tea for managing stress and anxiety. “Rhodiola Rosea tea can help to balance certain neurotransmitters like serotonin and dopamine which can improve mood, anxiety, and therefore gut health as well,” she says.