- Unwind in the evening with a warm cup of herbal tea to support healthy digestion.
- Herbal teas like peppermint, ginger and fennel may ease discomfort and constipation risk.
- Eating fiber-rich foods, managing stress and staying active are also effective strategies.
After a long day and a nourishing dinner, you may be ready to turn your brain off and do nothing. But if you’re noticing that your digestion seems a bit off in the evening or you’ve eaten way too large of a meal, you might be looking for some relief.
Fortunately, small evening habits can make a big difference when it comes to digestion, so you may want to do one more thing before calling it a night: sip a cup of herbal tea. Sure, it’s cozy and comforting, but peppermint, ginger and other types of herbal tea may also have other benefits, like easing digestive discomfort and helping you avoid constipation.
Keep reading to learn why this evening habit can make a difference for your digestion, according to registered dietitians.
Why Drinking Herbal Tea Helps Digestion
It May Ease Bloating and Cramping
Choosing the right herbal tea may help support digestion. “Herbal teas like peppermint, chamomile and fennel have properties that can help relax the intestines, which in turn can relieve symptoms like gas, bloating or just general indigestion,” says Amanda Sauceda, M.S., RD.
One popular option is peppermint tea, which contains compounds like menthol that can relax smooth muscles in the digestive tract and potentially ease cramping, bloating and discomfort after meals, explains Kaytee Hadley, M.S., RDN. Some research supports this, showing that peppermint oil can ease digestive discomfort, particularly in people with irritable bowel syndrome. However, more research is needed to determine whether peppermint tea is equally effective. Hadley also notes that if you have acid reflux or heartburn, peppermint may worsen symptoms and should be avoided.
Ginger tea may be beneficial as well. Ginger supplements—which contain the compound gingerol—may help reduce cramping, bloating, nausea and other issues related to indigestion. Ginger tea may provide comparable effects, though evidence is limited.
Fennel and chamomile tea may also ease digestive issues, as they contain antispasmodic compounds that help soothe irritation and gut spasms. However, most evidence comes from anecdotal reports or animal studies, highlighting the need for more high-quality research.,,
It Helps Prevent Constipation
Did you know that drinking tea counts toward your fluid intake in a day? Drinking fluids like water and herbal tea helps keep stool soft, which allows it to move through the digestive system more easily. This may help avoid constipation, says Patricia Kolesa, M.S., RDN. When you’re dehydrated, stool can become harder and more difficult to pass. So, staying hydrated with a nice cup of herbal tea in the evening can help.
It’s a Healthy Alternative to Alcohol or Sugary Drinks
Drinks containing alcohol and large amounts of sugar can cause digestive issues, including gut dysbiosis—an imbalance of harmful bacteria—and inflammation.,
“Swapping after-dinner alcohol or sugary drinks for herbal tea is an easy gut-friendly upgrade because it removes the added sugar and irritants that can worsen bloating, reflux and inflammation,” Hadley says.
It’s Warming and Soothing
Compared to cold drinks, warm liquids like tea can have a soothing effect on the stomach. Ginger tea, including the type made using fresh ginger, may even help relieve nausea.
“I like to rest the glass on my stomach so I can feel the warmth of the cup as well,” Sauceda says. “I find that helps my stomach relax as well. Just make sure to have something between your skin and the cup so that you don’t burn yourself.”
It Helps You Relax and Transition to Nighttime
Drinking a warm mug of tea can help signal a transition from a busy day to a relaxing night.
It’s a great physical reminder to be more intentional, which can help your gut and digestion, Sauceda explains.
“There is a strong mind-gut connection, and a way to nourish that connection is by rest and relaxation,” Sauceda says. “When you’re stressed, your digestion isn’t prioritized, and if you’re eating dinner after a stressful day it can lead to feelings of indigestion.”,
Other Evening Habits to Support Digestion
- Go for an Easy Walk. Rather than lying on the couch glued to your TV, head out for some light movement after dinner. “A short 10- to 20-minute walk can significantly support digestion by moving food through the digestive tract and releasing gas,” Hadley says.
- Don’t Eat Too Close to Bedtime. “Give yourself about three hours between your last meal and bedtime so your body has enough time to digest,” says Hadley. “This can reduce reflux, bloating and poor sleep.”
- Find Ways to De-Stress. Yoga, meditation and other calming activities can benefit your digestion and gut health. “Feeling stress or overwhelm leading up to bedtime can contribute to bloat and stomach discomfort,” Kolesa says.
- Eat Some Fiber. Fiber supports digestion by adding bulk to the stool and helping contents move through the intestinal tract. “A great source of fiber is typically 5 grams or more per serving,” Kolesa says. Some easy high-fiber snack ideas for the evening can include a cup of berries, bran cereal or almonds.”
Our Expert Take
Enjoying a warm cup of tea after dinner is more than just a cozy winter habit. Various teas like peppermint, ginger, chamomile and fennel may relax muscles within the digestive tract, which can help ease digestive discomfort while also keeping you hydrated and relaxed. If you’re looking for other ways to support your digestive health at night, consider heading out for a light walk after dinner, doing some light stretching or meditation, eating fiber-rich foods and allowing your food to digest before bedtime.
