In short: among herbs for digestion, the European Medicines Agency (EMA) recognises a traditional use against minor digestive complaints (bloating, heaviness) for about ten plants, including peppermint, fennel, anise, chamomile, lemon balm and lemon verbena. “Traditional” means: used for a long time with no known danger, but without solid clinical proof. And almost all of them are advised against during pregnancy.
After a raclette, herbal tea is a ritual as sacred as scraping off the last bit of crust. But standing in front of the tea aisle, it is hard to know which one to pick. Rather than trust the packaging, we read the official EMA monographs, the US NCCIH and a few studies. Here is the sorting, plant by plant.
What “traditional use” means
For each medicinal plant, the EMA’s herbal committee writes a monograph. It distinguishes two levels. “Well-established” use is based on clinical trials. “Traditional” use is based on at least thirty years of use, fifteen of them in Europe, with no known safety problem. For digestion, all the plants in this article are in the second category, except peppermint oil in capsules, which we cover in our page on supplements.
That is not nothing: these plants have a real history and a known safety profile. But nobody can promise you that a cup of tea will erase three rounds of little pans. The ritual counts as much as the plant: you stay at the table, you drink something hot, you take your time.
Peppermint, fennel and anise: the classic trio
Peppermint (leaves) has a recognised traditional use against mild digestive complaints and flatulence. But beware: it can make reflux and heartburn worse. If you are prone to acid reflux, choose another tea.
Fennel and anise are recognised for bloating and flatulence. The EMA advises against fennel-based medicines during pregnancy and breastfeeding. Both plants belong to the celery family: avoid them if you are allergic to it.
Traditional Medicinals Organic Fennel Tea, 16 bags
An organic fennel tea on its own, with no mint, in a box of 16 bags, for those who get heartburn from peppermint.
Chamomile, lemon balm and lemon verbena: the gentle ones
Chamomile (German chamomile) has a traditional use against bloating and minor digestive spasms. The EMA considers its safety established as a tea during pregnancy, but not for other forms. The NCCIH points out that there is not enough reliable evidence for indigestion, and flags possible allergies in people allergic to ragweed or daisies, as well as interactions with certain medicines such as warfarin.
Lemon balm and lemon verbena each have two traditional uses: mild stress and sleep, and mild digestive complaints such as bloating. They are advised against during pregnancy and breastfeeding, and in children. Many people do not know that lemon verbena has a monograph: it makes the late-evening cup of tea a little more respectable.
Taylors of Harrogate Organic Chamomile Herbal Tea
A simple organic chamomile in tea bags, mild and floral, for a gentle cup at the end of the evening.
Traditional Medicinals Organic Lemon Balm, 96 bags
Organic lemon balm in tea bags, with a lemony scent: 96 bags, enough to last a whole winter of raclettes.
Gentian, rosemary, sage and wormwood: the bitter ones, with caution
Gentian is the root behind bitter mountain aperitifs and liqueurs. The EMA recognises its traditional use against loss of appetite and mild digestive complaints. It is taken rather before the meal, and not under 18 or during pregnancy.
Rosemary is traditionally recognised against dyspepsia (difficult digestion), but it is contraindicated under 12, during pregnancy, and in case of gallstones or liver disease. Sage has a traditional use against heartburn and bloating, but it contains thujone, which the EMA describes as neurotoxic: not under 18, not during pregnancy. As for wormwood, it carries the same reservations, only stronger. We leave it to the history books.
Dandelion and turmeric: avoid them if your liver or gallbladder is struggling
Dandelion and turmeric both have a traditional use against the feeling of fullness and slow digestion. But they are contraindicated in case of gallstones, bile duct obstruction or liver disease, and dandelion also in case of ulcers. And a very fatty meal is precisely what wakes up a temperamental gallbladder. If you have the slightest doubt, ask your pharmacist.
Ginger and caraway, which are also digestive plants, are covered in our page on condiments that help digestion.
What about fresh herbs on the plate?
Parsley, chives, dill on the potatoes: we found no study crediting them with a digestive effect in plate-sized amounts. Their real merit lies elsewhere: they add freshness, and they encourage you to add some green to a plate that sorely lacks it. To balance the rest, see our guide to the raclette plate.
Which tea for which profile?
| Your profile | Rather | Rather not |
|---|---|---|
| Bloating | Fennel, anise, chamomile, caraway | — |
| Acid reflux | Chamomile, fennel | Peppermint |
| Want to sleep afterwards | Chamomile, lemon balm, lemon verbena | — |
| Pregnancy, breastfeeding | Ask for advice first | Fennel, lemon balm, lemon verbena, gentian, rosemary, sage |
| Gallstones, liver disease | Ask for advice first | Rosemary, dandelion, turmeric, caraway |
| Children | Ask for advice first | Sage, gentian, wormwood (not under 18) |
If bloating lasts more than one or two weeks, the EMA recommends seeing a doctor, whatever the plant.
Yogi Tea Organic Stomach Ease, 16 bags
A spiced, Ayurvedic-inspired organic blend in a box of 16 bags, for those who like teas that warm you up. Read the ingredients on the box before buying, especially if you are pregnant or on medication.
Read also
- Raclette and digestion: how to finish a rich meal well
- Teas and herbal teas for digestion after raclette
- Condiments that help digestion
- Cheese, potatoes or cured meats: the balanced raclette plate
- Supplements and digestion: what is worth it
Frequently asked questions
What is the best herbal tea after a raclette?
There is no proven champion. Fennel, anise and chamomile have a recognised traditional use against bloating. So does peppermint, but avoid it if you have reflux.
Are digestive herbal teas safe?
They have a good safety profile, but not for everyone. Most are advised against during pregnancy, and some (rosemary, dandelion, turmeric) in case of gallstones or liver disease. If in doubt, ask your pharmacist.
Does lemon verbena really help digestion?
The European Medicines Agency recognises its traditional use against mild digestive complaints and bloating, without solid clinical proof. It is above all a gentle, pleasant tea to end the evening.
This article is for information only and does not replace the advice of a doctor or pharmacist. If you are pregnant, breastfeeding, on medication, or if your digestive problems keep coming back, ask a healthcare professional for advice before taking any herbal product.
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Sources
- European Medicines Agency: peppermint leaf
- European Medicines Agency: sweet fennel fruit
- European Medicines Agency: anise
- European Medicines Agency: chamomile
- NCCIH: chamomile
- European Medicines Agency: lemon balm
- European Medicines Agency: lemon verbena
- European Medicines Agency: gentian
- European Medicines Agency: rosemary
- European Medicines Agency: sage
- European Medicines Agency: wormwood
- European Medicines Agency: dandelion
- European Medicines Agency: turmeric
- European Medicines Agency: caraway fruit
