Herbal Tea Recipe for IBS (2024)

This post may contain affiliate links. If you make a purchase through a link, I may receive a small commission, at no cost to you. These commissions help keep this website up and running, and I thank you for your support. Read my full disclosure here.

Herbal Tea Recipe for IBS (1)

Disclaimers:I have in no way been influenced or paid to endorse these products.

I amnot a medical professional. Talk to your doctor before attempting any treatments that may affect your health.

I have a massive sweet tooth, something I know I share with many others. This year my New Years resolution is to cut down on my sugar intake… easier said than done. Sugar wrecks havoc with my IBS, and the older I get, the more weight I seem to put on and the harder it is to lose it. I wanted to share with you some of the strategies I’ve been using. I recently wrote the post 10 Ways to Control Intense Food Cravings and Hunger Pangs. As an extension to this, I wanted to share a recipe for a herbal tea that has been eliminating my sugar cravings and aiding with my IBS. You can read more about how I manage my IBS here.

I discovered this tea when I started going to a new hairdresser that worked in a salon using Aveda products. For anyone that hasn’t heard of this brand, basically its an expensive beauty brand owned by Estee Lauder that market their products as being naturally derived. I don’t typically drink tea, but my hairdresser had brought me an Aveda tea, and as I was quite thirsty, I drank some of it. I was really surprised how sweet it tasted. I have tried a variety of fruit teas and herbal teas in the past, but have never tasted one so sweet. I assumed that it must have added sugar like a Moroccan mint tea (I fell in love with Moroccan mint tea during my travels in Morocco, but its heart stopping when you see how much sugar goes into it).

Afterwards I asked the hairdresser about the tea, who enthusiastically showed me the Aveda Comforting tea which you can purchase as tea bags or as loose leaf tea from their product line. I was surprised to see the ingredients listing. Not only was it sugar and caffeine free, but it contained herbs I didn’t even like the taste of. However, I was even more surprised to see the rather steep price, so I politely declined to purchase any. I later went online to get a better look at the ingredients so I could try and make my own for much cheaper. You may not know this, but ingredients have to be listed in order of quantity, i.e. the ingredients with the highest quantities are listed first, and the least is last. This is how the ingredients were listed:

Ingredients*: Liquorice Root, Peppermint Leaf, Sweet Fennel, Basil

Herbal Tea Recipe for IBS (2)Herbal Tea Recipe for IBS (3)I use basil and fennel when I’m cooking, but would never have thought they would taste good in tea. And as for the liquorice and peppermint, I don’t even like liquorice or liquorice flavours. The same with peppermint – it always just tastes like toothpaste to me. However, the blend of these ingredients make a lovely sweet, sugar and caffeine free herbal tea.

When I drank this tea following dinner, I noticed that I didn’t have my usual sweet dessert cravings. So I began drinking the tea when I have my strongest sugar cravings. For me this is usually after lunch and after dinner. Before I drink the tea, I’m usually thinking about how I would love a big piece of cake or some chocolate, however after drinking it, these cravings completely disappear. Now, whenever I’m tempted, I make myself a cup of this tea. The funny thing is, I often convince myself that my craving is sooo strong that there is no way this tea is going to help, but it always does! I also think the fact that I’ve just drank a large mug of tea, helps to make me feel full and contributes to the satiation.

In addition to helping with my sugar cravings, I also noticed that it helped my stomach feel more settled after eating. After a bit of research, I discovered that the ingredients of this tea is beneficial for people like myself with stomach problems and IBS.

To make the tea, I recommend a reusable stainless steel tea infuser. Once steeped, you can flip the lid upside down and sit the infuser onto it to so no mess. It’s also dishwasher safe. If you prefer a tea pot then go for this gorgeous ceramic teapot with a stainless steel lid and infuser. They come in a variety of colours.Herbal Tea Recipe for IBS (4)
Herbal Tea Recipe for IBS (5)

Key Ingredients

Liquorice Root

Liquorice root is naturally sweet and is sometimes used as a sweetener in sweets and beverages. Liquorice root is used to soothe gastrointestinal problems because it contains glycyrrhizic acid, which has anti-inflammatory and immune-boosting properties. One study¹ found that glycyrrhizic acid can suppress the toxic bacteria H. pylori, and can prevent it from growing in the gut.

For this tea recipe, you need to use chopped liquorice like this one, which is specially created for use in teas.

Herbal Tea Recipe for IBS (6)


Peppermint has a variety of health benefits.

  • It relieves headaches by opening up constricted blood vessels
  • Fights sinus problems by calming inflamed mucous membranes in the sinuses and throat, and acting as a decongestant.
  • Soothes upset stomachs including stomach aches and pains (including menstrual), stomach cramps, heartburn, gas, indigestion and diarrhoea.
  • Reduces stress and ease anxiety

For this recipe, I use peppermint leaves that have been cut and crushed for use in tea.

Herbal Tea Recipe for IBS (7)


Fennel has a variety of health benefits, including helping to;

  • Regulate blood pressure,
  • Reduce water retention, bloating and indigestion as it contains estragole, fenchone and anethole, which contributes to it’s antispasmodic and anti-inflammatory properties.
  • Promote the production of gastric enzymes which can support IBS

For this recipe, I used fennel seeds.

Herbal Tea Recipe for IBS (8)


Similar to the other ingredients in this tea recipe, basil aides with digestion and is anti-inflammatory. The eugenol present in the leaves provides anti-inflammatory support for the digestive tract. As well as the eugenol, it also contains citronellol and linalool which can help lower inflammation through their enzyme inhibiting properties.

For this recipe, I used dried basil leavesthat have been crushed, making it perfect for use in tea.

Herbal Tea Recipe for IBS (9)


I’m trying to cut down on my use of plastics at the moment, so I like to store mine in a large old pickle glass jar (see my post on Easy Eco-Friendly Swaps Around the Home). Some of the finer ingredients settle to the bottom of the jar, so try to use one that is larger than needed like this one so there is still a gap at the top which enables you to shake it around to redistribute it more evenly.

Herbal Tea Recipe for IBS (10)

Herbal Tea Recipe That Eliminates Sugar Cravings and Aides IBS

This recipe makes about 2.5 cups of tea, which makes roughly 20 cups of tea, depending on how strong you like it.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 3 minutes mins

Total Time 13 minutes mins

Servings 20 cups


  • 11/4 cups chopped liquorice root
  • 1 cup peppermint leaves Dried and crushed
  • 1/8 cup fennel seeds
  • 1/8 cup dried basil leaves Dried and crushed
  • 1 750ml jar
  • 1 measuring cup


  • Mix all ingredients in a large airtight jar.

    Herbal Tea Recipe for IBS (11)

  • Give it a good shake to evenly distribute the ingredients.

    Herbal Tea Recipe for IBS (12)

  • To make a cup of tea, place two tablespoons of tea into a tea infuser.

    Herbal Tea Recipe for IBS (13)

  • Leave the tea to steep for 3-5 minutes, then remove infuser and enjoy your tea.

    Herbal Tea Recipe for IBS (14)



  • This recipe makes 2.5 cups, so use a jar that's at least 750ml so there is room at the top to shake and redistribute the contents.
  • Before each use, give the jar a good shake to redistribute the herbs.
  • Adjust the quantities of this recipe to your personal taste preferences.


  • Pregnant women should not consume this tea.
  • It is not recommended that people ingest more than 226 grams (8 ounces) of liquorice tea per day.

¹ Pharmacological Effects of Glycyrrhiza spp. and Its Bioactive Constituents: Update and Review – Hosseinzadeh – 2015 – Phytotherapy Research – Wiley Online Library

Herbal Tea Recipe for IBS (15)Herbal Tea Recipe for IBS (16)

Herbal Tea Recipe for IBS (2024)


Which herbal tea is best for IBS? ›

As nutritionist Jenna Hope says, organic peppermint tea is the best post-meal soother for IBS symptoms. Clipper's organic, fair-trade peppermint infusion is housed in bleach-free tea bags and delivers a crisp, refreshing taste which doesn't overwhelm the senses.

What's the best herb for irritable bowel syndrome? ›

Two Herbs That Help Irritable Bowel Symptoms

The two herbal medicines that I turn to in my IBS patients are peppermint and caraway. Each herb has different actions on the digestive and nervous system and can help, sometimes immediately, with the symptoms of IBS.

What tea is good for intestinal inflammation? ›

Green tea. Multiple studies have researched green tea's impact on UC symptoms. Green tea contains unfermented leaves. They are high in polyphenols that can lower levels of chemicals such as tumor necrosis factor-alpha (TNF-alpha) and interleukins, which cause inflammation in the intestines.

What tea is good for your gut? ›

Ginger root is known for its numerous benefits, so it's not surprising that ginger tea is at the top of the list of the best teas for improved digestion. Ginger tea can help with indigestion, bloating, gas, and soothe an upset stomach.

Is peppermint or ginger tea better for IBS? ›

One study shows that peppermint reduces the severity of IBS pain. ¹ It's antispasmodic and works by relaxing painful stomach cramps. While it works best in capsule form, taking it as a tea can also be beneficial. Ginger tea provides a quick and efficient remedy for nausea.

Can ginger tea cure IBS? ›

Ginger is the most common home remedy used by people with irritable bowel syndrome (IBS). Many people report that ginger helps calm their symptoms, but at this time, most of the evidence is anecdotal. Since there's no cure for IBS, treatment involves targeting the specific symptoms that you're dealing with.

What is Chinese medicine for IBS? ›

Shun-Qi-Tong-Xie (SQTX) is a Chinese herbal formula commonly used to treat symptoms of IBS. SQTX can reduce abdominal pain, abdominal distention and diarrhea.

What can I drink for irritable bowel syndrome? ›

Good choices include:
  • Iced tea instead of soda.
  • Milk alternatives like almond or coconut milk.
  • Hot black, green, white, and herbal tea.
  • Coffee and hot chocolate in moderation.
  • Beer, gin, vodka, whiskey, and wine.
  • Kombucha, kefir, and yogurt drinks.
  • Green smoothies and green juices.
  • Water.
Sep 6, 2023

How can I calm my IBS down fast? ›

General tips to relieve irritable bowel syndrome (IBS) symptoms
  1. cook homemade meals using fresh ingredients when you can.
  2. keep a diary of what you eat and any symptoms you get – try to avoid things that trigger your IBS.
  3. try to find ways to relax.
  4. get plenty of exercise.
  5. try probiotics for a month to see if they help.

What is the fastest way to cure inflamed gut? ›

Quickest Ways to Reduce Inflammation in the Gut
  1. Apples.
  2. Avocados.
  3. Beans (red beans, pinto beans, black beans)
  4. Berries (blueberries, raspberries, blackberries)
  5. Broccoli.
  6. Cherries.
  7. Dark leafy green vegetables (kale, spinach, collard greens)
  8. Grapes.
Nov 27, 2023

What is the fastest way to get rid of intestinal inflammation? ›

Anti-inflammatory diet

The regular consumption of nutrient-dense foods can help reduce gut inflammation. Many experts recommend a Mediterranean-style diet for gut health. This includes green leafy vegetables, nuts, and berries which contain polyphenols that have antioxidant and anti-inflammatory properties.

What should I drink everyday for gut health? ›

Fermented drinks like kombucha and kefir may promote gut health. Green tea and ginger tea might also help ease gut symptoms.

Which tea is best for bloating and gas? ›

Many types of teas have been known to decrease bloating, increase normal digestion, and soothe cramping.
  • Peppermint Tea. Peppermint and peppermint tea have long been used to soothe digestive issues including bloating. ...
  • Ginger Tea. ...
  • Chamomile Tea. ...
  • Fennel Tea. ...
  • Lemon Tea. ...
  • Shop Art of Tea for Wellness & Bodily Health.

What can I drink if I suffer from IBS? ›

Good choices include:
  • Iced tea instead of soda.
  • Milk alternatives like almond or coconut milk.
  • Hot black, green, white, and herbal tea.
  • Coffee and hot chocolate in moderation.
  • Beer, gin, vodka, whiskey, and wine.
  • Kombucha, kefir, and yogurt drinks.
  • Green smoothies and green juices.
  • Water.
Sep 6, 2023

What herbal teas are low Fodmap? ›

These include: Chamomile, Dandelion, Fennel, Chicory Root, All Oolong teas, and Powdered Chai to name a few key ones. Some more obscure tea types like Pu-Urh for example, have not been tested for FODMAPS yet, and as such should be treated as RED until more research is done on their digestive effects.

Is black tea or green tea better for IBS? ›

In an animal study, it was revealed that tea extracts can increase or decrease gastrointestinal movements. Another research showed that the average concentration of black tea helps relieve irritable bowel syndrome (IBS) symptoms or less stimulate digestive system in these patients.

Is hibiscus tea good for IBS? ›

Hibiscus Tea

The plant acts as a mild laxative and, if taken regularly, can relieve chronic constipation. Staying "regular" can protect the body from various gastrointestinal disorders. Hibiscus tea also has soothing, anti-spasmodic effects and can help even with irritable bowel syndrome.

Top Articles
Latest Posts
Article information

Author: Tyson Zemlak

Last Updated:

Views: 5616

Rating: 4.2 / 5 (43 voted)

Reviews: 90% of readers found this page helpful

Author information

Name: Tyson Zemlak

Birthday: 1992-03-17

Address: Apt. 662 96191 Quigley Dam, Kubview, MA 42013

Phone: +441678032891

Job: Community-Services Orchestrator

Hobby: Coffee roasting, Calligraphy, Metalworking, Fashion, Vehicle restoration, Shopping, Photography

Introduction: My name is Tyson Zemlak, I am a excited, light, sparkling, super, open, fair, magnificent person who loves writing and wants to share my knowledge and understanding with you.