Soothe Your Tummy and Relax with an After Dinner Herbal Tea
After a hearty meal, our bodies work hard to process the food we’ve consumed. This sometimes leads to digestive upset like bloating, indigestion, and even difficulty sleeping. Fortunately, nature provides a soothing solution: Herbal Tea!
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Benefits of an Evening Herbal Tea
Drinking herbal tea after the evening meal offers numerous benefits for digestion and overall well-being.
Herbal teas with Ginger stimulate the production of digestive enzymes and bile, aiding in the breakdown of food and supporting nutrient absorption. Herbal teas can reduce indigestion by relaxing the muscles of the gastrointestinal tract and soothing inflammation.
Herbs like Lemon Balm, Lavender, and Chamomile indirectly support digestion by calming the nervous system and promoting relaxation. Sipping a hot herbal tea a few hours before bedtime can help prepare the body for restful sleep.
This makes herbal teas an excellent choice for post-meal comfort and digestive health.
⭐️Tranquil Tummy Herbal Tea Blend
- A few thin slices of fresh Ginger root
- (or 1/2 teaspoon dried Ginger root)
- 2 teaspoons Lemon Balm
- 1 teaspoon Marshmallow root
- 1 teaspoon Sweet Orange peel
- 1 teaspoon Rose petals
- 1/4 teaspoon Lavender buds
- 16-18 ounces water
🌺See my Recommended Suppliers below
How to Make Tranquil Tummy Herbal Tea
This recipe makes 16-18oz of Tranquil Tummy herbal tea—enough to share with a loved one or two.
- Combine herbs in a steeping basket and place in a large mug or tea pot (this one comes with a steeping basket).
- Bring fresh water just to a simmer.
- Pour hot water over herbs and cover. If you don’t have a tea pot, I love these silicone tea cup “umbrellas.”
- Allow to steep 7-10 minutes. Steeping for longer than 10 minutes increases the bitterness of the herbs. This is great for digestion, but makes the drinking less pleasant, and this tea is also about calm, comfort, and relaxation!
- Discard/compost herbs and serve.
- Optional: I don’t find this blend needs sweetening, however, I do find its deliciousness is enhanced by an herbal honey.
About the Tranquil Tummy Herbs
Ginger Root/Rhizome (Zingiber officinalis)
For thousands of years, Ginger has been used to alleviate digestive issues in traditional medicine systems like Ayurveda and Traditional Chinese Medicine (TCM). Clinical studies confirm that Ginger can effectively reduce nausea, vomiting, and symptoms of indigestion.[1]
Ginger has a warming (fresh root) to hot (dried) property that is comforting and helps ease tension. It also improves the efficacy of other herbs in a blend, even when used in small amounts.
“Ayurveda reveres ginger so highly it is referred to as the ‘universal medicine.'”[2]
~Rosalee de la Forêt, Alchemy of Herbs (2017)
Lemon Balm (Melissa officinalis)
Lemon Balm is a well-known nervine—it has a calming effect on the nervous system, helping to promote relaxation. It also calms gastrointestinal spasms. This calming effect is amplified with combined with other calming herbs, like Chamomile and Lavender.
Marshmallow Root (Althea officinalis)
Marshmallow root has been used for centuries to soothe cough and sore throats and ease digestive issues. It contains mucilage, a slippery substance that coats the mucous membranes of the gastrointestinal tract to help calm irritation. Marshmallow root imparts a silky mouthfeel to herbal tea blends.
Sweet Orange Peel (Citrus x sinensis)
Orange peel is rich in pectin, a polysaccharide that has a positive impact on our gut microbiome. It’s also full of anti-inflammatory flavonoids. The peel seems to impart the energy of the sun to an herbal blend. This warmth fuels the “digestive fire” helping to reduce gas and bloating.
And…I just truly enjoy the fresh, sweet aroma and brightness that Orange peel contributes to an herbal tea blend. Whenever I have organic oranges I make dried peels—it’s easy!
A delicious addition to both hot and iced tea is a spritz of Blood Orange hydrosol, like this one from Aromatics International!
Rose Petals (Rosa spp.)
Used in traditional Middle Eastern and East Asian medicine for digestive upset[3], Rose petals add a lovely sweet aroma and taste to herbal tea. Like Rose essential oil, when Rose petals (hips, too) are used in herbal teas, they have a soothing effect on emotions, going right to the heart.
Roses by the Dozen
Learn more about how the Rose can support overall wellness. Get a Dozen Ways to use the Rose to enhance self-care—herb, essential oil, and hydrosol.
Lavender Buds (Lavandula angustifolia)
Lavender has been used for centuries in aromatherapy and traditional medicine to promote relaxation and alleviate stress. It has a very powerful aroma and action, meaning just a pinch is needed to experience its benefits in an herbal tea!
Learn more about the Lavender herb and essential oil and how to use them to support your wellness in my book Lavender: Lavender Recipes & the Plant Behind the Oil. Find Lavender at:
- My Etsy Store (signed paperback, US)
- Amazon (paperback & Kindle Unlimited, international).
Tranquil Tummy herbal tea offers a holistic approach to wellness by supporting digestion and promoting relaxation. Drawing from centuries of traditional use and modern scientific research, this herbal tea is a delicious ritual to end your day.
References
- Bodagh, M.N., Maleki, I., Hekmatdoost, A. (2018). Ginger in gastrointestinal disorders: a systematic review of clinical trials. Food Science & Nutrition, 7(1):96-108. Retrieved 1/20/2025 from https://doi.org/10.1002/fsn3.807
- de la Forêt, R. (2017). Alchemy of Herbs. Hay House, Inc.
- Wang, H. (2023). Beneficial medicinal effects and material application of rose. Heliyon, 10(1):e23530. Retrieved 1/20/2025 from http://doi.org/10.1016/j.heliyon.2023.e23530
📌Herbal Wellness Pins
Mom’s Tranquil Tummy Herbal Tea Shopping List
Looking for more recipes to support your wellness throughout the year? Get Herbal Academy’s Botanical Teas Recipe Book. The third installment in their Botanical Recipes Collection, this beautifully illustrated book is filled to the brim with 150+ delicious herbal blends! Available from Herbal Academy or on Amazon.
- Alchemy of Herbs by Rosalee de la Forêt (Amazon)
- Lavender Buds (Lavandula spp):
- FGOrganics, L. angustifolia, organic (on Amazon)
- Anthony’s Goods, Lavandula spp, organic (on Amazon).
- Lemon Balm (Melissa officinalis):
- Elanen naturals, organic (on Amazon)
- Mountain Rose Herbs, organic
- homegrown from seed from Seed Needs (on Amazon) or Botanical Interests.
- Marshmallow Root (Althea officinalis):
- Elanen naturals, organic, whole (on Amazon)
- Elanen naturals, organic, powdered (on Amazon).
- Orange Peel (Citrus x sinensis):
- Starwest Botanicals, organic (on Amazon)
- Mountain Rose Herbs, organic
- Make your own, like this!
- Rose Petals (Rosa spp):
- TooGood Botanics, organic (on Amazon)
- Starwest Botanicals, organic (on Amazon).
Cultivate your Green Thumb! Grow your own organic herbs, vegetables, and fruits from seed with the non-GMO, open pollinated seeds from my trusted suppliers: Seed Needs (on Amazon), Survival Garden Seeds (on Amazon), and Botanical Interests.
This information has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure, or prevent any disease. It is for educational purposes only.
All recipes provided are for personal use and are not designed for re-sale or large-scale manufacturing.
Please consult your doctor, naturopath, herbal practitioner, or other qualified health professional for medical advice and before starting any herbal regimen, particularly if you are pregnant or nursing, have any existing medical conditions, or are taking any medications.
Chris P | Author, Certified Aromatherapist, Natural Skin Care Formulator
Chris (“Mom”) enjoys formulating bespoke aromatherapy, skin care, and herbal products to support her family, pets, friends, and clients. She also loves experimenting with recipes in the kitchen. An avid reader, writer, and lifetime learner, Chris enthusiastically explores research rabbit holes and then writes about her discoveries.💚 (Learn more >>)
