Gut-Heal Tea

Eliminating food allergens from the diet can bring substantial relief from inflammatory gastrointestinal disorders such as IBS, Crohn’s disease, and celiac. These ill-tolerated foods – the gluten in wheat and other grains, the casein and lactose in dairy, and others – can initiate destructive processes that irritate the stomach lining, compromise the intestinal wall, and disrupt the balance of the microorganism ecology in the colon. Removing them is an essential step in recovering healthy digestion and overall gut health.


Sometimes, though, the elimination of these foods isn’t enough to completely resolve serious health problems. Leaky gut syndrome, for instance, can persist long after all known food allergens have been removed from the diet, and prevent the sufferer from returning to full vitality. Fortunately, there are a number of readily available herbs that can speed the process of recovery. These plants help to soothe inflammation, repair damaged tissues, and improve digestive function. 

base formula

Here is a simple formula for a gut-healing tea:

  • calendula (Calendula officinale) flower
  • plantain (Plantago major) leaf
  • peppermint (Mentha piperita) leaf
  • chamomile (Matricaria recutita) flower
  • ginger (Zingiber officinale) rhizome
  • fennel (Foeniculum vulgare) seed
  • licorice (Glycyrrhiza glabra) root

Blend equal parts of each herb in their “cut and sifted” preparation – as they are normally dispensed in bulk – and store the mixture in an airtight container.  (You may want to use a smaller portion of the licorice root, though, as its sweetness can be cloying – 1/3 to 1/4 part relative to the other herbs.) For each quart of tea, use two heaping tablespoons of the blend. (This is quite a lot more herb than is contained in a normal tea bag!) Put the blended herbs in a french press or mason jar, and pour boiling water over them. Steep covered for ten to fifteen minutes, and drink in quantity throughout the day – at least a quart each day. You can’t have too much!


This formula blends wound-healing, warming digestive, liver protective, and gas-dispersing actions, and is very open to personalization – everyone can feel free to use more, or less, of each herb as suits their taste. As it stands, this formula is fairly neutral, but its energetic qualities are easily manipulated. If you tend to run cold, emphasize the ginger and fennel; if hot, reduce those and use more peppermint, or add rose petals; if you’re often dry, put in more licorice and use fresh plantain; if moist, increase the calendula.

Common Centaury

Other herbs can also be added or substituted for one of the ingredients. For example, someone with hypertension (high blood pressure) should substitute marshmallow (Althaea officinale) root for the licorice. For those who are not taking any pharmaceutical medications, St John’s Wort (Hypericum perforatum) can be added for its beneficial effects on the liver. Other worthy additions may include centaury (Centaurium erythraea), a bitter stomachic; catnip (Nepeta cataria), often useful if heartburn is a component; self-heal (Prunella vulgaris), another vulnerary; and sage (Salvia off.), which is particularly good if there’s difficulty digesting fats. A clinical herbalist can provide more information on the actions of these herbs, and how best to personalize a formula for an individual’s constitution and condition.

Ingredients for this blend can be found at health food stores that sell dried herbs in bulk, and occasionally at farmer’s markets. The herbs can also be ordered online from a high-quality supplier such as Mountain Rose Herbs.

This is one of the most important and oft-used formulas in my practice, and I’ve seen it work quickly and to substantial effect in even very advanced cases of gastrointestinal tract damage. While nothing can substitute for the removal of offending foods from the diet in cases of food intolerance, an herbal formula like this one can make healing the gut go more easily, more quickly, and more completely than dietary change alone. For those struggling with dietary changes, a tea that is both delicious and medicinal can make all the difference!

A previous version of this article was published in Natural Awakenings Boston, October 2012.

Want to learn more about herbs & digestion?

Gut health is more than just how you feel after a meal – it’s a critical part of mental health, immune function, energy levels, and more. If you’re having troubles in the guts, check out our Digestive Health course!

Digestive Health 1


  1. Kelly on 9 September, 2013 at 2:12 pm

    Thanks for the recipe, I am going to make the tea blend right away! I know of a few people who will find it helpful, including myself.
    So glad I found this website via

  2. Geoff Hawkes on 8 October, 2013 at 5:12 pm

    bought all the ingredients and the tea tastes delicious, maybe cut back on the ginger and licorice as these can be over powering.

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  4. Growing and Using Calendula on 3 August, 2014 at 10:06 pm

    […] system and respiratory systems.  In a talk I saw given by Paul Bergner, he recommended calendula and plantain tea to treat leaky gut.  Calendula is often part of homemade healing salves (including my own) and […]

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  6. Cheryl on 16 February, 2016 at 7:51 am

    Equal parts by volume or weight?

  7. CCHH on 16 February, 2016 at 11:00 am

    by volume.

  8. Jul on 4 October, 2016 at 7:36 pm

    I’m wondering if herbs with volatile oils should steep in cold water overnight then their infusion added to herbs that were infused with hot water.

  9. ryn on 5 October, 2016 at 12:51 pm


    you won’t lose all the volatile oils in a brief infusion like this, but you can always steep in a covered jar to minimize loss.

  10. ML on 16 January, 2018 at 12:53 pm

    Thanks very much for the recipe and explanations – it’s very helpful.

  11. katja on 16 January, 2018 at 1:09 pm

    glad you enjoy it! 🙂

  12. Carol L on 20 February, 2018 at 5:27 pm

    Thank you so much for this post! I am in need of gut healing and this will help, I’m sure. I have a couple of other gut healing tea recipes, but this one has a few ingredients the other don’t.
    Looking forward to trying!
    I also, get my herbs from MRH. They are local for me and I pick up at their mercantile. They are so nice and helpful! I love them!

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