While natural teas are an everyday staple for gut health, the seasonal shift in temperature and daylight savings time synonymous with fall can alter the gut microbiome and weaken immunity, causing bloating, indigestion, and digestive tract infections. With their soothing properties and rich herbal blends, natural teas aid digestion and promote a balanced gut microbiome.
The beneficial effects of tea on gut health
As one of the most popular beverages in the world, natural tea contains a wide range of beneficial properties. More importantly, it has a modulatory effect on the gut microbiota—a collective term for the different types of microorganisms present in the digestive tract. This is due to the action of primary active ingredients like tea saponins, polyphenols, and polysaccharides.
Good gut health is vital for digestion, immunity, and mood regulation, and incorporating these teas into your daily routine stabilizes gut health. Over the years, extensive research continually validates the role of some natural teas in maintaining a well-balanced gut microbiota, which indicates a person’s overall health status. This includes:
Cumin tea
Aside from being a common household spice, cumin has been traditionally used for centuries to soothe indigestion, and modern research backs this up. Studies show that cumin can boost digestion by increasing the activity of digestive enzymes, helping your body break down food more efficiently.
It also stimulates the release of bile from the liver, which is key to digesting fats and absorbing essential nutrients. One study reported significant relief from symptoms of irritable bowel syndrome (IBS) after just two weeks of taking concentrated cumin, making it a natural digestive powerhouse.
Dandelion tea
Although dandelions are persistent adversaries to the outdoor space connoisseur because they are notoriously resilient, spreading rapidly, and taking over well-manicured lawns, they offer several ameliorative potentials to folk medicine enthusiasts.
According to Mount Sinai Medicine, freshly dried dandelion herb is known for its mild appetite-stimulating properties, detoxifying potential, and ability to soothe an upset stomach. Additionally, the root of the dandelion plant may serve as a gentle laxative, aiding digestion.
Fennel tea
Fennel has long been a traditional remedy for digestive issues like bloating and constipation. A 2022 study involving 50 older adults revealed that those who drank fennel and rose tea experienced significant improvement in constipation symptoms within just four weeks.
Remarkably, the results were on par with polyethylene glycol — a commonly prescribed medication for constipation — suggesting that fennel may offer a natural alternative with similar effectiveness.
Peppermint tea
Peppermint tea is widely known for its digestive benefits but boasts antioxidant, anticancer, antibacterial, and antiviral properties. Research has shown that peppermint oil preparations can help alleviate indigestion, nausea, stomach pain, and irritable bowel syndrome (IBS) symptoms.
However, it’s important to note that the concentration of peppermint oil in tea may not be as potent as that found in supplements used in these studies, indicating that more research is needed to confirm its full effects.
Licorice tea
Licorice root contains nearly 300 compounds, with its primary active ingredient being glycyrrhizin, which gives it the characteristic sweet taste and slightly earthy flavor. Beyond its flavor, glycyrrhizin is known for its antioxidant, anti-inflammatory, and antimicrobial benefits.
In fact, a 2017 study involving 58 adults with gastroesophageal reflux disease (GERD) found that daily consumption of licorice root extract was more effective than commonly used antacids in reducing heartburn and indigestion symptoms over a 2-year period.
