Remedy · herb & leaf
Peppermint oil and tea: what the evidence says about gut comfort
Enteric-coated peppermint oil capsules have consistent trial support for abdominal pain in people with IBS. Peppermint tea is pleasant but untested, and peppermint can make heartburn worse.
By the editors of Alimentotherapy Last reviewed 3 min read Not medical advice
Peppermint
Mentha x piperita
Best-supported use: Abdominal pain in people with IBS (oil capsules)
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The short answer
In 10 randomized trials of people with irritable bowel syndrome (1,030 participants), those taking peppermint oil capsules reported improvement in overall symptoms and abdominal pain more often than those on placebo, though side effects were also more common Ingrosso 2022. The American College of Gastroenterology recommends peppermint oil for overall IBS symptoms, but there is no comparable evidence for peppermint teaLacy 2021; NCCIH.
The evidence, use by use
Each claim graded on human studies only. How we grade
| Use | Grade | What the research found |
|---|---|---|
| Abdominal pain and overall symptoms in people with IBS (enteric-coated oil capsules) | Moderate | Across 10 trials (1,030 patients), peppermint oil beat placebo for global symptoms and abdominal pain. The reviewers rated the evidence quality very low and side effects were more frequent. Ingrosso 2022; Lacy 2021 |
| Nausea during chemotherapy (inhaled oil) | Limited | NCCIH reports a 2024 review in which 4 small studies (290 participants) found inhaled peppermint oil reduced nausea and vomiting in people having chemotherapy. NCCIH |
| Indigestion from peppermint oil alone | Not supported | Some combination products with caraway oil have shown benefit, but NCCIH says there is no evidence for peppermint oil alone, and it may worsen indigestion in some people. NCCIH |
| Tension headache (oil on the skin) | Limited | A limited amount of evidence suggests peppermint oil applied to the temples might relieve tension headaches. NCCIH |
The trials tested oil capsules, not tea
Peppermint oil is distilled from the leaves and contains menthol. In the IBS trials it was given as capsules, usually enteric-coated so the capsule passes the stomach before releasing the oil in the intestine. That coating is meant to reduce heartburn, the most common side effect NCCIH; Lacy 2021.
IBS is a diagnosis to make with a clinician, because other conditions can look similar. If you have been diagnosed and are curious about peppermint oil, ask your doctor; the ACG guideline lists it among the options for overall symptom relief Lacy 2021. For everyday gut comfort and the foods with evidence, see digestion.
Peppermint tea
Peppermint tea, made from the leaves, appears to be safe, although the long-term safety of large amounts of peppermint leaf is unknown NCCIH. It contains far less oil than a capsule, and no trials show it eases IBS. Enjoy it as a warm, caffeine-free drink after a meal.
In the kitchen
Steep a heaped teaspoon of dried leaf or a small handful of fresh leaves in just-boiled water for 5 to 10 minutes, covered so the aromatic oils stay in the cup. More on brewing in herbal infusions.
Loose dried peppermint is in most supermarkets. If yours does not stock it, iHerb sells single-ingredient peppermint teas.
Heartburn and acid-reducing medicines
Heartburn and acid reflux are the side effects people most often report with oral peppermint oil, and the reason most capsules are enteric-coated Ingrosso 2022; NCCIH. If you already have reflux, peppermint may not suit you. Medicines that reduce stomach acid can make an enteric coating dissolve too early; see the interactions checker and ask a pharmacist.
Before you try it: safety and interactions
Who should avoid it or ask first
- You have frequent heartburn or reflux: peppermint can make it worse.
- The person is an infant or small child: never apply peppermint oil to their face, because inhaled menthol can affect breathing.
- You take acid-reducing medicines and want to use enteric-coated capsules: ask your pharmacist about timing.
Possible side effects
- Heartburn, nausea, abdominal pain and dry mouth from oral peppermint oil.
- Rare allergic reactions.
- Skin rash and irritation when the oil is applied to the skin.
Pregnancy and breastfeeding
Peppermint in food amounts, including tea, is likely safe in pregnancy and while breastfeeding; little is known about medicinal doses of the oil. If using it on the nipples while breastfeeding, wipe it off before the next feed. NCCIH
Medicine interactions
Check another food or medicine in the interactions list.
Common questions
Does peppermint tea help IBS?
There is no trial evidence for peppermint tea in IBS. The positive trials used enteric-coated peppermint oil capsules, which in a 2022 meta-analysis of 10 trials improved overall symptoms and abdominal pain more often than placebo. Tea contains much less oil.
Can peppermint cause heartburn?
Yes. Heartburn and acid reflux are the most common side effects of oral peppermint oil, which is why capsules are usually enteric-coated. People with frequent reflux may find peppermint makes it worse.
Sources
Primary research and government sources, each checked on the date this page was reviewed.
- PubMedIngrosso MR, et al. Systematic review and meta-analysis: efficacy of peppermint oil in irritable bowel syndrome. Aliment Pharmacol Ther. 2022. PMID 35942669.
- GuidelineLacy BE, et al. ACG Clinical Guideline: Management of Irritable Bowel Syndrome. Am J Gastroenterol. 2021. PMID 33315591.
- NCCIHNational Center for Complementary and Integrative Health. Peppermint Oil: Usefulness and Safety.
Keep reading
- GoalFood and digestive comfort: bloating, gas and sensitive gutsFor a sensitive gut, enteric-coated peppermint oil and a short, dietitian-guided low FODMAP trial have the strongest evidence. Most bloating comes from what and how fast we eat.
- RemedyFennelA traditional after-dinner seed for wind and bloating, recognized by European regulators on the strength of long use rather than trials. Colic studies in babies are small.
- RemedyGingerThe best-studied kitchen remedy for nausea. Trials support it for pregnancy and after surgery; the evidence for joint and period pain is thinner.
- Kitchen practiceHerbal infusionsSteeping a leaf or simmering a root is the oldest way to take a plant. Most common kitchen herbs are safe as tea; a few are not, and the label on the box tells you less than you might think.