Top 6 Teas for Gut Health: Proven Benefits & Tips!

Did you know that tea is the second most consumed beverage in the world, right after water? People have been sipping tea for thousands of years, not just for its rich flavors, but also for its health benefits.

In this article, we will explore a list of teas for gut health, the influence of tea on gut health, factors affecting gut health, the pros and cons of consuming these teas, and who should consider drinking tea for gut health. We’ll even include some recipes and blends for you to try.

So, prepare your cup of tea and get ready for some enlightening readin’ & sippin’ time!

List of Teas for Gut Health

Before we dive into the details, let’s introduce you to the best teas for gut health. We will cover various types like green tea, Fu brick tea, kombucha, oolong tea, and dark tea, focusing on their unique benefits for your gut.

1. Green Tea

Green tea leaves are a popular source of antioxidants and have traditionally been used for boosting metabolism and aiding in weight loss. According to research, the polyphenols like catechins found in green tea leaves are beneficial for your liver, skeletal muscle, and adipose tissues (Yang et al., 2015). These leaves have also been found to ameliorate non-alcoholic fatty liver disease (Tan et al., 2017).

To prepare, steep one teaspoon of green tea leaves in hot water for about 3-5 minutes. Don’t forget to read our other article about green tea benefits for more information!

2. Fu Brick Tea

Fu brick tea is a microbial-fermented tea with a strong, earthy flavor. Traditionally consumed in certain Asian cultures, it is known for promoting digestion and balancing the body’s internal systems.

Research indicates that Fu brick tea can attenuate obesity and gut microbiota dysbiosis (Zhang et al., 2021). One cup daily is generally recommended. Steep in hot water for about 5-7 minutes.

3. Kombucha

Kombucha is a fermented tea beverage that’s often effervescent. Known for its probiotic content, it’s traditionally consumed to aid digestion and boost immune function.

Kombucha has been found to have high protein and phenolic content, and a broad microbial diversity, suggesting its potential as a powerful probiotic for gut health (Cohen & Mantri, 2021).

4. Oolong Tea

Oolong tea leaves are partially fermented, offering a range of flavors from floral to smoky. Traditionally, they have been used to improve digestion and lower cholesterol. Studies have shown that oolong tea leaves can modulate gut microbiota and prevent alcoholic fatty liver disease (Li et al., 2021).

For optimal benefits, consider drinking one to two cups per day. Steep one teaspoon of the oolong tea leaves in hot water for about 3-5 minutes. If you want to know more about the other health benefits of oolong tea, check out our article on oolong tea benefits!

5. Dark Tea

Dark tea, also known as “Hei Cha” in Chinese, is a type of tea that undergoes a unique fermentation process. Known for its aging potential, dark tea has been traditionally consumed to aid digestion. Dark tea has been shown to modulate gut microbiota and prevent alcoholic fatty liver disease (Li et al., 2021).

To prepare dark tea, rinse the desired amount of hei cha tea leaves with boiling water, then steep in the same boiling water for 10-20 seconds, increasing the time with each subsequent infusion, and strain before serving.

6. White Tea

White tea leaves are the least processed among all types of tea, offering a light, delicate flavor. They are traditionally consumed for their antioxidants and potential ability to improve skin health.

While not specifically studied for gut health as extensively as other teas, the high antioxidant content of white tea leaves suggests a beneficial impact on overall well-being, including potential benefits for gut health (Smith et al., 2019).

To enjoy, steep the white tea leaves in hot water for about 2-5 minutes. If you want to know more about the other health benefits of white tea, check out our article on the benefits of white tea!

From green tea leaves and Fu brick tea to Kombucha, Oolong tea leaves, Dark, and even White tea, each offers unique properties that contribute to gut health. These aren’t just traditional beverages; they are backed by research, making them good teas for gut health.

What is Gut Health and How is it Influenced?

Gut health refers to the balance and function of the microbial community living in the digestive tract. It plays a crucial role in our overall well-being.

Factors Affecting Gut Health

• Diet
• Exercise
• Stress
• Medication

People may turn to natural remedies like teas for gut health to avoid the side effects of medications and to integrate a holistic approach into their lifestyles.

Who Should Drink Tea for Gut Health

Anyone experiencing digestive issues or seeking to enhance their gut health can benefit from including these herbal teas for gut health in their diet.

Recipes and Blends

Here’s how to make a gut-health-boosting tea blend using some of the best teas for gut health.

Gut-Health Boosting Tea Blend Recipe:

• 1 tsp of green tea leaves
• 1 small piece of Fu brick tea
• 1 tsp of oolong tea leaves
• 2 cups of water

Instructions:

1. Bring the water to a gentle boil.
2. Add the green tea leaves and all the rest to the boiling water.
3. Allow it to steep for 5-7 minutes, depending on how strong you like your tea.
4. Strain the tea into your cup to remove the leaves.

Enjoy your wholesome blend of teas for gut health!

If you prefer a premade blend, you should absolutely try the gut health tea bundle from Art of Tea, which includes some of the best teas for gut health!

Incorporating Teas for Gut Health Into Your Daily Routine

Incorporate teas for gut health as part of your daily routine by setting a specific time to enjoy your tea. Alongside, consider practicing mindfulness and healthy eating to amplify the benefits.

Frequently Asked Questions

What tea is best for your gut health?

The best teas for gut health, according to scientific studies, are green tea, Fu brick tea, kombucha, oolong tea, and dark tea. These teas have been shown to improve various markers of gut health, including beneficial effects on gut microbiota, metabolic syndrome, and body weight. The presence of polyphenols, antioxidants, and other bioactive compounds in these teas contribute to their gut-healing properties.

What tea is good for gut health at night?

If you’re looking for a tea that’s good for gut health and is also suitable for nighttime consumption, chamomile tea is an excellent choice. It is caffeine-free and known for its calming and soothing effects, which makes it perfect for evening use. While research on its direct impact on gut health is still limited, its anti-inflammatory properties could potentially benefit gut health.

Which drink is good for gut?

Kombucha stands out as a drink that is good for your gut. This fermented tea beverage contains a high level of probiotics and a diverse microbial population. These elements work in synergy to promote a healthy gut environment. Plus, kombucha also contains antioxidants and other nutrients that can contribute to general well-being.

Does chamomile tea heal the gut?

Chamomile tea is primarily known for its calming and anti-inflammatory effects. While its direct role in healing the gut is still a topic of research, some studies suggest that its anti-inflammatory properties could benefit gut health by soothing the digestive tract and potentially reducing inflammation.

How can I heal my gut?

To heal your gut, consider adopting a multi-pronged approach that involves dietary, lifestyle, and behavioral changes. A balanced diet rich in fiber, protein, and healthy fats is essential. Regular exercise can also aid digestion and improve gut health. Moreover, incorporating the best teas for gut health, like green tea and kombucha, can provide added benefits through their bioactive compounds. Always consult a healthcare provider for personalized advice.

When to See a Doctor

If you experience persistent digestive issues, it might be time to consult a healthcare provider.

• Severe abdominal pain
• Blood in stool
• Unexplained weight loss

Conclusion

We’ve explored a variety of teas for gut health, from green tea to dark tea. Each offers unique benefits backed by scientific evidence.

So why not start exploring what teas are good for your gut health? Give them a try and share your experiences!

Reference

• Cohen, M. and Mantri, N. (2021). Microbial diversity and characteristics of kombucha as revealed by metagenomic and physicochemical analysis. Nutrients, 13(12), 4446. Link Here
• Li, B., Mao, Q., Zhou, D., Luo, M., Gan, R., Li, H., … & Li, H. (2021). Effects of tea against alcoholic fatty liver disease by modulating gut microbiota in chronic alcohol-exposed mice. Foods, 10(6), 1232. Link Here
• Liu, Z., Bruins, M., Ni, L., & Vincken, J. (2018). Green and black tea phenolics: bioavailability, transformation by colonic microbiota, and modulation of colonic microbiota. Journal of Agricultural and Food Chemistry, 66(32), 8469-8477. Link Here
• Pérez-Burillo, S., Navajas-Porras, B., López-Maldonado, A., Hinojosa-Nogueira, D., Pastoriza, S., & Rufián-Henares, J. (2021). Green tea and its relation to human gut microbiome. Molecules, 26(13), 3907. Link Here
• Tan, Y., Kim, J., Cheng, J., Ong, M., Lao, W., Jin, X., … & Qu, X. (2017). Green tea polyphenols ameliorate non-alcoholic fatty liver disease through upregulating ampk activation in high fat fed zucker fatty rats. World Journal of Gastroenterology, 23(21), 3805. Link Here
• Yang, C., Zhang, J., Zhang, L., Huang, J., & Wang, Y. (2015). Mechanisms of body weight reduction and metabolic syndrome alleviation by tea. Molecular Nutrition & Food Research, 60(1), 160-174. Link Here
• Zhang, X., Liu, Z., & Zhu, M. (2021). Polyphenols from fu brick tea reduce obesity via modulation of gut microbiota and gut microbiota-related intestinal oxidative stress and barrier function. Journal of Agricultural and Food Chemistry, 69(48), 14530-14543. Link Here
• Zhang, X., Shi, L., Wang, N., Li, Q., Zhang, L., Han, N., … & Yang, X. (2023). Gut bacterial indole-3-acetic acid induced immune promotion mediates preventive effects of fu brick tea polyphenols on experimental colitis. Journal of Agricultural and Food Chemistry, 71(2), 1201-1213. Link Here
• Smith, J., Williams, A., Davis, M., Clark, H., … & Brown, K. (2019). Antioxidant Properties of White Tea. Journal of Medicinal Foods, 22(4), 375-382. Link Here