Cup of peppermint tea after a meal

What to Drink after a Meal to Help Digestion? A Clear Answer

ByCraig Brockie Last updated

What to drink after a meal to help digestion?

Plain water is the simplest choice, and it does not interfere with digestion. For something warm, ginger tea or chamomile tea are reasonable options, and peppermint tea suits some people but can worsen heartburn. Plain kefir may help if you digest lactose poorly. Go easy on alcohol, fizzy drinks and strong coffee, which are linked with indigestion.

No drink is a proven digestive aid, and the research on teas is small. Here is what it does and does not show.

Water: fine with or after meals

A common myth says water with meals “dilutes” stomach acid and slows digestion. Mayo Clinic says plainly that water does not cause problems with digestion or thin the body fluids used to digest food. Water helps break down food, and it is part of stomach acid itself.

Enough fluid also helps soften stool. One exception: people with heart, kidney or liver disease may need to limit fluids, so follow your doctor’s advice.

Teas that may help

Ginger tea, chamomile tea and peppermint tea

Ginger tea

Ginger has the most direct research on stomach emptying, though the studies used capsules rather than tea. In a small randomized, double-blind trial in 24 healthy adults, 1.2 grams of ginger in capsules sped up stomach emptying compared with placebo, but it did not change symptoms. A similar trial in 11 people with functional dyspepsia (chronic indigestion with no clear cause) found the same faster emptying, again with no change in symptoms.

The National Center for Complementary and Integrative Health (NCCIH) lists possible side effects of ginger taken by mouth, including abdominal discomfort, heartburn and diarrhea. If you take medicines, check with your provider before using ginger supplements.

Peppermint tea

NCCIH says there is not enough evidence to determine whether peppermint leaf helps any health condition, though the tea appears safe. The better-studied form, peppermint oil capsules for irritable bowel syndrome, is a different product.

There is a real catch for reflux. NCCIH notes that peppermint oil taken alone may worsen indigestion in some people and can cause heartburn, and NIDDK lists mint among foods commonly linked to reflux symptoms. If you get heartburn, peppermint is the tea to skip.

Chamomile tea

Chamomile is a gentle, caffeine-free choice. NCCIH says it is promoted for indigestion but there is not enough reliable evidence to rate it for any specific condition. It is likely safe in the amounts found in tea. People allergic to ragweed, chrysanthemums, marigolds or daisies are more likely to react to it, and interactions with warfarin have been reported.

Kefir and other probiotic drinks

Kefir is fermented milk with live cultures. In a small 2003 study of 15 adults with lactose maldigestion, plain kefir and yogurt produced far less breath hydrogen (a marker of undigested lactose) than milk with the same amount of lactose, and they cut perceived flatulence by roughly half or more. Flavored kefir fell in between. It is one small study.

NCCIH notes that the risk of harm from probiotics is higher in people with severe illness or weakened immune systems, so ask your doctor first if that applies to you. Our guide to gut health drinks compares kefir, kombucha and other options, and how to drink kefir covers serving ideas.

What to limit after a meal

Some drinks are linked with indigestion, reflux or gas. People react differently, so notice your own triggers.

  • Alcohol: Mayo Clinic lists alcohol as a cause of indigestion, and NIDDK lists alcoholic drinks among items commonly linked to reflux.
  • Fizzy drinks: NIDDK lists carbonated drinks among those that may lead to indigestion, and its advice on gas suggests limiting fizzy drinks and drinking through a straw. For reflux the picture is more mixed: a 2010 systematic review found no direct evidence that carbonated drinks cause or worsen reflux disease.
  • Large amounts of caffeine: NIDDK lists caffeinated foods and drinks as possible indigestion triggers, and coffee is commonly linked to reflux. The FDA says 400 milligrams a day is generally not linked with negative effects for most adults (a 12-ounce brewed coffee has 113 to 247), and lists upset stomach among the effects of too much.

Timing matters too. NIDDK says eating meals at least 3 hours before you lie down may improve reflux symptoms. For more on meal habits, see how to digest food faster.

After-meal drinks at a glance

DrinkWhat the evidence saysCaveat
WaterDoes not disrupt digestion; helps soften stool (Mayo Clinic)Some people with heart, kidney or liver disease must limit fluids
Ginger teaSmall trials of ginger capsules sped stomach emptying but did not change symptoms (Wu, 2008)Can cause heartburn; studies used capsules, not tea
Peppermint teaNot enough evidence for the leaf or tea (NCCIH)Mint is linked to reflux; skip it if you get heartburn
Chamomile teaNot enough reliable evidence to rate it (NCCIH)Allergy risk; warfarin interactions reported
Plain kefirOne small study found better lactose digestion than milk (Hertzler, 2003)Contains some lactose; caution if immunocompromised
AlcoholLinked with indigestion and reflux (Mayo Clinic)Limit it, especially if you get heartburn
Fizzy drinksMay lead to indigestion and gas (NIDDK)Evidence for worsening reflux is weak
Coffee and caffeineLinked with indigestion and reflux in some people (NIDDK)Most adults can have up to 400 mg a day

When to see a doctor

Mayo Clinic advises seeing a health care professional if symptoms last more than two weeks. NIDDK says to see a doctor right away if indigestion comes with:

  • Pain in the chest, jaw, neck or arm, or shortness of breath (call emergency services, as this can signal a heart attack)
  • Difficulty or pain when swallowing
  • Frequent vomiting or vomiting blood
  • Severe, constant belly pain or long-lasting bloating
  • Weight loss without trying or loss of appetite
  • Yellowing of the skin or eyes
  • Black, tarry stools

This article is not medical advice. For short-term relief ideas, see our upset stomach remedies.

Frequently asked questions

Is it bad to drink water right after eating?

No. Water does not disrupt digestion or thin digestive fluids, and it helps break down food (Mayo Clinic).

What tea is best after a meal for digestion?

Ginger and chamomile are reasonable choices, though evidence for both is limited. Skip peppermint if you get heartburn, since mint is linked to reflux.

Does peppermint tea help digestion?

There is not enough evidence to say peppermint leaf or tea helps any condition, and peppermint can cause heartburn in some people (NCCIH).

Is kefir good to drink after a meal?

Plain kefir may suit people who digest lactose poorly, based on one small study (Hertzler and Clancy, 2003).

Do fizzy drinks help digestion?

No. Carbonated drinks are listed among drinks that may lead to indigestion and gas (NIDDK).

Related topics

Sources

Craig Brockie is the founder of Ultimate Health Solutions, the company behind Ultimate Gut, and the author of Ultimate Health, The Ultimate Gut Health Guide and The Unlimited Probiotics Guide. After injuries and chronic health problems in his twenties that conventional care didn’t resolve, he began researching health on his own and has studied natural health for 30 years. He is not a medical professional, and his articles are general information, not medical advice.

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