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Mint Tea for Digestion: How to Brew Peppermint, Spearmint & Menthol Mint the Right Way

GU Herbs in Kitchen with Kettle

You know that feeling after a really good meal — when your heart is happy but your stomach feels a bit too full?

More and more people are turning to simple herbal teas after meals, and mint is constantly showing up in short videos, wellness posts and search results as a gentle way to support digestion. It’s not just hype. Mint leaves naturally contain aromatic compounds (like menthol and carvone) that can relax the smooth muscles of the digestive tract, which may ease gas, bloating and general discomfort after eating.

In this guide, you’ll learn:

  • Why mint works so well as an after-meal tea
  • The difference between everyday mint, peppermint, spearmint and menthol mint
  • Exactly how to brew each one for digestive comfort
  • When to drink it, and how to make it part of your evening ritual

Throughout, you’ll see links to our farm-grown dried mint leaves, so you can easily recreate these brews at home.

Why mint and digestion go so well together

Mint leaves are rich in essential oils that give them that fresh, cooling aroma. Two of the most important are menthol and carvone.

Modern nutrition and herbal research suggests that:

  • Menthol can have gentle antispasmodic effects — in plain language, it can help relax the smooth muscles in the digestive tract. This relaxed state may allow food and gas to move more comfortably, easing feelings of tightness or cramping after a meal.
  • Spearmint oils (menthol plus carvone) are also associated with smoother digestion and reduced post-meal discomfort in traditional use and emerging research.

That’s why peppermint and spearmint teas often show up in lists of drinks and foods that can help with bloating and digestive comfort.

Mint tea is not a medicine and not a cure for any disease. Think of it as a comforting, caffeine-free drink that can gently support your digestion and help you feel lighter after meals.

If you have ongoing or severe digestive symptoms, always speak with a health professional first.

Meet your mint trio: which one fits your cup?

Green Unison’s dried herb range includes a family of mint options. All are grown and dried locally, but they have different personalities in the cup.

1. Everyday dried mint leaves – the easy all-rounder

If you just want a simple “after-meal mint tea”, reach first for Nature Powered Dried Mint Leaves.

  • Flavour: clean, refreshing, not too strong
  • Best for: daily sips, after lunch or dinner, or as a chilled mint drink on hot days
  • Great if: you want one bag that works for tea, infused water, lemonades and light cooking

Because the flavour is balanced, this is the perfect starting point if you’re new to mint tea for digestion.

2. Dried peppermint leaves – bold & cooling

When people talk about mint tea for bloating and digestive comfort, peppermint is usually what they mean. Our Nature Powered Dried Peppermint Leaves are all about that bold, cooling taste.

  • Flavour: strong menthol “cooling” sensation, like a deep breath for your tummy
  • Best for: heavy meals, oily meals, or evenings when your stomach feels especially full
  • Great if: you love a strong minty aroma and a very “fresh” finish

Peppermint is the go-to choice when you want your tea to feel like a reset after a big plate of rice, stew, swallow, beans, or late-night snacking.

3. Dried spearmint leaves – sweet & gentle

Some people find peppermint a bit too intense. That’s where spearmint shines. Our Nature Powered Dried Spearmint Leaves have a naturally sweet, smooth flavour.

  • Flavour: mild, gentle, slightly sweet
  • Best for: lighter meals, evening wind-down, or anyone sensitive to strong mint
  • Great if: you want digestive support in a tea that feels soft and comforting

Recent articles even describe spearmint tea as a “mini reset” for digestion, thanks to essential oils that help relax the digestive tract and ease that post-meal tightness.

4. Dried menthol mint – extra cool & focused

If peppermint is bold, menthol mint is the cool cousin with extra “aaah”.

Our Nature Powered Dried Menthol Mint is blended for a distinctly cool, minty cup:

  • Flavour: very cooling, crisp and focused
  • Best for: days when you want a seriously minty, refreshing tea
  • Great if: you enjoy strong herbal flavours and love the feeling of deep freshness after a meal

Because menthol mint is so expressive, a little goes a long way — it’s perfect on its own or mixed with regular dried mint for balance.

How to brew mint tea for digestive comfort (step-by-step)

Good mint leaves are the first step. The second step is brewing them properly, so you capture the aromatic oils that make the tea both flavourful and soothing.

Below is a simple guide you can use with any of our dried mint products.

Basic ratio

  • 1 teaspoon of dried mint leaves
  • 250 ml of hot water (about one standard mug)

This is the same ratio we recommend on our product pages for classic mint and peppermint tea.

Step-by-step brewing method

  1. Heat your water
    Bring fresh water to a gentle boil, then let it sit for 30–60 seconds. You want it hot, not aggressively boiling, so you don’t bruise the delicate leaves.
  2. Measure your mint
    Add about 1 teaspoon of:
  1. Cover while it steeps
    Pour the hot water over the leaves, then cover the cup or teapot. This is crucial. Covering helps trap the aromatic oils (including menthol) instead of letting them escape with the steam.
  2. Steep for the right time
  • Everyday mint or peppermint: 5–7 minutes
  • Spearmint or menthol mint: 6–8 minutes (they’re a bit gentler and benefit from a slightly longer steep)
  1. Strain and sip slowly
    Strain out the leaves. Taste before adding sweetener — many people find mint tea naturally refreshing. If you like, add a little honey or sugar and a slice of lemon.
  2. Optional: turn it into iced mint tea
    Let the tea cool, then pour over ice. Perfect for hot afternoons or after spicy foods.

When should you drink mint tea?

You can enjoy mint tea almost any time of day, but for digestion support many people like to drink it:

  • After meals – especially heavy or late meals
  • Between meals – as a light, hydrating drink that doesn’t weigh you down
  • In the evening – as a caffeine-free way to unwind before bed

Recent wellness pieces from dietitians and gut-health experts often include peppermint tea on lists of drinks that may help with occasional bloating and gas, thanks to its relaxing effect on digestive muscles.

Again, this isn’t a guarantee or a treatment — it’s simply a small daily habit that many people find comforting.

Which mint should you choose? (Quick guide)

If you’re not sure where to start, use this simple guide:

You can’t really go wrong — choose based on your taste and how strong or gentle you want the cup to feel.

Simple flavour twists that stay digestion-friendly

Stay focused on mint as your base and keep additions simple so they don’t overshadow the herb.

1. Mint + warm ginger slices

Add 2–3 thin slices of fresh ginger while steeping your mint.

  • Feels warming in the stomach
  • Perfect when you’ve had a very rich or spicy meal

Just remember that ginger itself can be quite strong, so keep your mint ratio the same and adjust the ginger to taste.

2. Mint + lemon wedge (hot or iced)

After steeping your mint, squeeze in a little fresh lemon and add a small wedge.

  • Brightens the flavour
  • Makes an excellent iced “digestive” drink for hot afternoons

Because citrus can be sharp, start with a small squeeze and build from there.

3. Mint + lemongrass

For an aromatic, spa-like cup, combine mint with lemongrass:

The result is a citrusy-minty tea that feels very refreshing without being heavy.

How much mint tea is okay?

For most healthy adults, 1–3 mugs of herbal mint tea spread through the day is a common pattern. Mint tea is naturally caffeine-free, so it won’t keep you awake the way regular tea or coffee might.

However, a few gentle reminders:

  • If you have acid reflux or very frequent heartburn, mint may not be ideal for you, because menthol can relax the muscle between the stomach and the food pipe in some people.
  • If you’re pregnant, breastfeeding, on medication, or managing a medical condition, talk to your health-care provider before making strong herbal teas a daily habit.
  • Stop or reduce intake if you notice any discomfort that seems to be linked to the tea.

This blog is for education only. It does not replace medical advice, diagnosis or treatment.

Bringing it home: brew your own mint-tea ritual

The beauty of mint tea is how simple it is:

  1. Scoop a spoon of good quality dried mint.
  2. Add hot water.
  3. Cover.
  4. Wait a few minutes.
  5. Sip slowly and give your body a chance to relax.

To help you build your own after-meal ritual, you can shop our farm-grown mint range here:

Or explore all our herbal ingredients on the Dried Herbs eShop.

Ready to order or ask a quick question?

If you’d like help choosing the right mint for your kitchen, or you’re ready to order, chat with us directly:

We’ll help you pick a mint blend that fits your taste, your meals and your routine — and get it to your doorstep as quickly as possible.

Enjoy your next cup, and here’s to calmer, happier digestion. 🌿☕

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