functional nutrition

Sibo Doctor Approved
Alyssa Simpson RD, CDE, CLT
Alyssa Simpson

(602) 422-9800

Sibo Doctor Approved
certified gastrointestinal nutritionist
Sibo Doctor Approved
certified gastrointestinal nutritionist

Belly Bliss Brew – The Best Tea to Settle Your Stomach

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Image displays a cup of tea for bloating and a mortar and pestle with carminative seeds.

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We’ve all experienced a bit of bloating after dinner but for those dealing with Irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), gastroesophageal reflux disease (GERD, or other stomach issues, the discomfort can be severe. Carminative tea for indigestion and stomach aches has a rich history spanning centuries, deeply rooted in traditional herbal medicine across diverse cultures. It has long been revered for its ability to ease digestive discomfort, reduce bloating, and improve overall digestive health through its blend of herbs and spices.

Benefits of Carminative Tea

Carminative tea typically incorporates herbs, seeds, or roots that support digestion and motility. Unlike certain over-the-counter remedies, carminative tea operates in harmony with the body’s natural processes to alleviate discomfort without harsh side effects. Ingredients like fennel, anise, caraway, cardamom, and peppermint all contribute by reducing spasms and aiding in the expulsion of gas, thereby relieving bloating and discomfort (1). Ginger offers additional benefits, alleviating nausea and promoting overall digestive comfort (2).

Ginger and peppermint tea

A word of caution regarding ginger and peppermint: people with conditions such as GERD, stomach ulcers, acid reflux, or a sensitive stomach—characterized by burning sensations, discomfort, or stomach pain triggered by spicy or acidic foods, or even vitamin supplements—should steer clear of incorporating ginger or peppermint into their tea to avoid potential discomfort. Drawing from over a decade of experience as a digestive health dietitian, my colleagues and I commonly refer to this phenomenon as the “ginger burn.” 

Where to buy ingredients

Wondering where to source these herbs? While many can be found at local health food stores, finding all the ingredients in one place can be challenging!  Here in Arizona, I was unable to find peppermint leaves at my local health food store. However, all of these ingredients are available at Mountain Rose Herbs at reasonable prices—I highly recommend it! You can get everything you need in one convenient bundle.

So, if you are looking for the best homemade tea for an upset stomach and bloating, carminative tea offers a time-tested and evidenced-based natural remedy for digestive discomfort. It is a tool I use all the time with my digestive health clients to help manage their symptoms while we get to the root of what is causing their digestive symptoms. So, next time you feel bloated after a meal, relax and sip this carminative tea!

image displays a cup of carminative tea and seeds in a mortar and pestle.

Belly Bliss Brew

Alyssa Simpson RDN, CGN, CLTAlyssa Simpson RDN, CGN, CLT
This carminative tea recipe is meant to be drunk after a meal to soothe symptoms of bloating, gas, and discomfort.
Prep Time 5 minutes
Cook Time 10 minutes
0 minutes
Total Time 15 minutes
Course Drinks
Servings 1 person


  • 1/4 teaspoon fennel seeds
  • 1/4 teaspoon anise seeds
  • 1/4 teaspoon caraway seeds
  • 1 dash ground cardamom
  • 1 pinch dried peppermint leaves*
  • 1 dash ground ginger*
  • 1 cup water


  • Heat water in a kettle or pot until it reaches a boil.
  • While the water is heating, gently crush or bruise the fennel seeds, anise seeds, and caraway seeds using the mortar and pestle to release their flavors.
  • Transfer the bruised seeds to the built-in strainer of your teacup.
  • Add the cardamom, ginger, and peppermint to the teacup.
  • Once the water is boiling, pour it directly into the teacup, covering the herbs and spices in the strainer.
  • Let the tea steep for 10 minutes to allow the flavors to infuse.
  • Remove the built-in strainer from the teacup, allowing the tea to strain as you lift it out.
  • Discard the used herbs and spices from the strainer.
  • Serve the Belly Bliss Brew hot and enjoy its soothing benefits!


*Omit with GERD, ulcers, or sensitive stomach.
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