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Top Teas for Gut Health & Autoimmunity

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Many teas can help heal the gut lining, encourage healthy digestion, reduce stomach aches and nausea, prevent indigestion, and more. Check out my favorite teas for gut health!

teas for gut health and autoimmunity

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Tea has served as a remedy for various health ailments for centuries. Just ask your grandmother or great-grandmother! One of my favorite reasons to enjoy a cup of delicious, warm tea is for its proven gut health benefits. However, the benefits of tea doesn’t stop at the gut!


Most teas, especially high quality teas, are known for their many health benefits. My favorite tea benefits include improved digestion and increased energy (without the crash), but tea is also known to:

  • Increase calmness and relaxation
  • Improve blood circulation
  • Boost detoxification
  • Reduce menstrual pain 
  • Decrease inflammation

As you can see, high quality tea is packed with good-for-you herbs and other ingredients to promote overall health in the body, including your skin, heart, immune system, and especially, your gut

benefits of tea for gut health

Many teas promote a healthy gut and digestive system. They can help heal the gut lining, encourage healthy digestion, reduce stomach aches and nausea, prevent indigestion, and more! Below are many favorite teas for gut health, including their specific benefits:


Ginger is best known for reducing nausea, so it’s a great go-to for morning sickness. It frequently serves as a saving grace for pregnant women in the first trimester. (Always check with your doctor before trying a new tea or supplement- especially, while pregnant.) It can also aid with an upset stomach or indigestion.

Ginger has quite an impressive resume when it comes to improving gut health specifically. Ginger increases the presence of prostaglandins, which are hormone-like substances in the body. They fight against inflammation, which protects and supports the gut lining. Once inflammation is reduced along the lining, ginger helps the gut mend once it’s in the repair stage by reducing oxidative stress in the villi. 

In addition, ginger activates digestive enzymes in the gut, which helps optimally break down food and promote healthy digestion. Consequently, you can kiss bloating, gas, and stomach distress good-bye! 

One of my favorite gut health benefits of ginger is how it can help protect against toxins. The herb has actually been shown to protect the gut from various toxins, such as alcohol, environmental pollutants, and chemical exposure. Therefore, consuming ginger regularly can also help prevent non-alcoholic fatty liver disease. 

Pathogens are dangerous to our health, so it’s important to identify and remove any that are present in the body. Luckily, ginger can help rid the body of various toxins like heavy metals, radiation exposure, bacteria, and fungus.

To learn more about ginger’s gut health benefits and how to make your own ginger tea, check out this article on How To Use Ginger For Gut Health

Gut health benefits of ginger tea

Peppermint tea is an effective solution for stomach aches (and headaches, too)! It has long been known for its soothing properties on the digestive system. It helps to relieve bloating, gas, and indigestion by relaxing the muscles in the intestines. 

Peppermint tea can also reduce inflammation in the gut, which is particularly beneficial for those with conditions such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). Additionally, peppermint tea can aid in the digestion of fats by increasing the flow of bile, which helps to break down fats in the small intestine. 

Drinking peppermint tea regularly can also promote the growth of healthy gut bacteria, which is essential for digestive and overall health. The menthol in peppermint has antimicrobial properties that can help to eliminate harmful bacteria in the gut while promoting the growth of beneficial bacteria. This can lead to a more balanced gut microbiome, which has been linked to improved immune function, mental health, and even weight management. 

Here are some other impressive health benefits of peppermint tea: 

  • Can alleviate symptoms of headaches and migraines
  • Acts as a natural energy booster
  • May improve respiratory health and alleviate symptoms of coughs and colds
  • Can help with stress and anxiety relief
  • May have antibacterial and antiviral properties
  • Can freshen breath and improve oral health

Bonus: it’s known for its cooling and relaxing properties. Next time you feel under-the-weather with a stress-induced stomach ache or the need to cool down after a long day outside in the heat, try enjoying an iced peppermint tea! 


Black tea has an impressive impact on healthy gut bacteria. It contains polyphenols that aren’t easily absorbed, leaving them in the digestive tract longer. As a result, it encourages healthy gut bacteria ratio (good to bad).  

Additionally, black tea may help reduce inflammation in the gut and improve digestion. However, it’s important to note that excessive consumption of black tea may have negative effects on gut health and autoimmunity due to the caffeine, so it’s best to consume in moderation.

Here are some other impressive benefits of black tea worth noting: 

  • Contains antioxidants that can help protect against cell damage and lower the risk of chronic diseases
  • May improve heart health by reducing blood pressure and cholesterol levels
  • May help with weight management by increasing metabolism and reducing appetite
  • Has antimicrobial properties that can help promote oral health and prevent infections
My favorite gut healthy teas

Green tea serves as a gut-healthy alternative to coffee or other caffeine drinks. It’s rich in antioxidants and encourages the growth of beneficial gut bacteria. The polyphenol and antioxidant compounds in green tea can help promote the growth of beneficial bacteria in the gut, which can improve digestion and reduce inflammation. 

Additionally, green tea has been shown to have anti-inflammatory properties that can help alleviate symptoms of inflammatory bowel disease. 

I don’t know about you, but for me, when I see staggering stats that support the choices I am making, I am blown away! For example, a recent study done by Harvard University stated that: (Harvard Study Here)

  • Daily consumption of green tea (2-3 cups) can reduce your risk of a stroke by 14%. With slightly increasing the consumption of 4 cups a day, the percentage went from 14-21% in efficacy to reduce the risk of a stroke.
  • Green tea (and black tea, too) showed in studies with animals that it did in fact reduce the risk of developing cancer, delay progression of present cancer, or stop the growth entirely. 
Reduction of risk for bodily ailments is HUGE, but here’s some other impressive benefits of green tea worth noting: 
  • Protects against cell damage and reduce the risk of chronic diseases
  • May help improve brain function and reduce the risk of neurological disorders
  • Can aid in weight loss by boosting metabolism and increasing fat burning
  • May lower the risk of developing type 2 diabetes and cardiovascular disease
  • Has a calming effect due to the amino acid L-theanine, which promotes relaxation without causing drowsiness
  • Can improve dental health by reducing plaque and fighting bad breath
  • May lower the risk of certain types of cancer
  • Contains a slow release of caffeine, which can help improve alertness and concentration

There are many forms of green tea on the market today. One of the most potent and well researched green teas for gut health is matcha. You can check out this recipe for my favorite green tea matcha! 


Dandelion tea is a powerful aid in detoxification and digestion. One cup a day can help promote bile and liver function, aiding the function of the entire digestive system. 

Dandelion tea is considered a “bitter” that has been associated with supporting gut health due to its high content of prebiotic fibers, which can help promote the growth of beneficial bacteria in the gut. Additionally, dandelion tea has been shown to have anti-inflammatory properties, which can help reduce gut inflammation. However, more research is needed in this area to fully understand the effects of dandelion tea on gut health.

Here’s some other impressive benefits of dandelion tea worth noting: 

  • May aid in digestion
  • Could potentially reduce inflammation
  • May have antioxidant properties
  • May help regulate blood sugar levels
  • Could potentially aid in weight loss efforts
  • May support liver function
  • Could potentially reduce the risk of certain diseases
  • May have a calming effect on the body

I often recommend this particular tea to clients who need to support their gallbladder or opening up drainage pathways if they aren’t able to detox properly (which is very common). 


Chamomile is arguably the most popular herbal tea in the world! It’s been used for years to treat stomach aches and pains, as well as promote calmness and relaxation. 

Chamomile tea is known for its anti-inflammatory properties, which may be beneficial for gut health. Some studies suggest that chamomile tea may help to reduce symptoms of gastrointestinal distress such as bloating and inflammation. 

Here’s some other impressive benefits of chamomile tea worth noting: 

  • Can promote relaxation and reduce anxiety
  • May help improve sleep quality and alleviate insomnia 
  • Has anti-inflammatory properties 
  • Can aid in digestion and relieve stomach discomfort 
  • May help lower blood sugar levels 
  • Chamomile tea is caffeine-free, making it a good option for those who want to avoid caffeine 
  • It has a mild, pleasant taste and aroma that can support stress reduction 

I personally drink chamomile tea when I am feeling stressed or need some sleep support. I also recommend this tea to my clients who are in the earlier stages of healing their gut and reversing autoimmunity to improve their stress so their gut can truly take a much needed break. 


Cinnamon is a potent antioxidant, which naturally helps to reduce inflammation in the body. As a result, it often eases stomach pains or indigestion. Due to its unique anti-inflammatory properties, this specific tea is well known to support autoimmunity along with supporting a healthy microbiome! 

Here’s some other impressive benefits of cinnamon tea worth noting: 

  • Helps regulate blood sugar levels
  • Boosts immunity
  • Reduces inflammation
  • Improves digestion
  • Enhances cognitive function
  • Promotes weight loss and satiety 
  • Contains antioxidants
  • May lower risk of heart disease and cancer
  • Provides warmth, heat, and comfort on a cold day

The great thing about cinnamon tea is that you only need a few organic cinnamon sticks in boiling water. It is as simple as that! If you’re feeling fancy, you can add some raw milk and honey for a really delicious treat! I typically suggest enjoying this one after or in between meals. 


Pu’er tea is a fermented tea that can aid in digestion after big meals or even prevent indigestion. And, it’s packed with beneficial bacteria that promote a healthy gut! Studies have also suggested that Pu’er tea may help reduce inflammation and support immune function. Regular consumption of Pu’er tea may be a simple and enjoyable way to promote a healthy microbiome and overall gut health! 

Here’s some other impressive benefits of Pu’er tea worth noting:

  • May aid in digestion and weight management
  • Contains antioxidants that could promote overall health
  • Can improve cholesterol and blood sugar levels
  • May have antibacterial and anti-inflammatory properties
  • Can be brewed multiple times, making it cost-effective
  • May help reduce stress and promote relaxation

Pu’er tea is so versatile and can be enjoyed hot or over ice. I personally enjoy it most over ice with a splash of lemon and honey for a healthy version of southern sweet tea! 

Top Teas for Gut Health & Autoimmunity

Various teas, including all those listed above, can be extremely beneficial to your gut, as well as overall health. But, knowing how to enjoy tea safely is a non-negotiable! Unfortunately, most tea bags found on store shelves are processed and filled with toxins that are counterproductive to your health such as mold, plastics, and even gluten. 

This is why my preferred tea brand will always be Pique tea. They recognize this to be a danger as I do, and take their teas through 3 layers of triple toxin screening. In fact, they have a thorough checklist of materials that they test for such as Lead(Pb), Cadmium(Cd), Mercury (Hg), and Arsenic(As), all of which are harmful heavy metals. Additionally, they screen for mold traces such as Aflatoxin B, Aflatoxin B2, Aflatoxin G1, Aflatoxin G2, Ochratoxin A (OTA) – these mold traces are most commonly found in your run-of-the-mill grocery store tea. 

In the case of gut health and autoimmunity, it’s important to stick with tea products that you know are free of dangerous toxins and processing. Luckily, there are a several safe ways to enjoy your favorite teas and reap their health benefits:

  • Homemade- Making your own homemade tea is the best way to know exactly what is going into your tea. You can also use fresh herbs and spices to create your own blends. 
  • Loose Leaf- Make loose leaf tea by using hot filtered water and tea strainer. 
  • Crystallized- Tea crystals are the most pure form of tea available (more on this below).
How to enjoy teas for gut health safely

As mentioned previously, tea crystals are the most pure and beneficial form of tea. For this reason, I love Pique Tea for myself and my clients. In addition to their crystalized teas, they are always tested for mold, mycotoxins, and more, making them the cleanest, healthiest teas available. 

Pique is specifically known for their method of purification called the Full-Spectrum Isolate Synthesis [F-SIS]. They don’t take any shortcuts in making sure they can deliver on the highest quality to benefit you the best. Inevitably, our world and its processing methods are adding more and more toxins and compounds that become increasingly harder for our body to process. F-SIS “synthesizes the most bioactive isolates with best-in-class, whole food sources to deliver payloads of essential nutrients into your cells for enhanced absorption.” 

For the case of gut health, Pique has a wide range of digestion-boosting teas available on their website. I personally use these daily both hot and iced since they are cold water soluble and dissolve right in your cold water. 

Some of my top picks include the Ginger Digestion Elixir, Sun Goddess matcha (literally the best matcha), Jasmine Green Tea, Passion Fruit Green (really good iced), Hibiscus Beauty Elixer, and the Pu’er Black Tea (tastes great iced with a splash of pineapple juice). 

To snag some for yourself, you can use my discount code “nikkiyeltonrd” at checkout for 10% off your order!  

If you are looking for some Pique tea inspo, check out my go to anti-inflammatory gut healthy iced tea recipe on Instagram


High quality teas have been used to aid in health ailments, including digestion issues, for centuries. Luckily, today, they can be just as potent and beneficial. Incorporating these teas into your daily routine is a simple, refreshing, and an effective way to support your gut health and overall well-being. 

What type of tea listed above is your favorite? Let me know in the comment section below! 

Top Teas for Gut Health & Autoimmunity

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"When it comes to balancing our body, healing the gut, reversing autoimmunity, and achieving optimal health—we are a lot like a car that won’t run right. In order to fix the problem once and for all instead of relying on jumper cables, we must get underneath the hood, run the diagnostics, and replace the battery so that it runs good as new."

-Nikki Yelton, RD

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