Does Probiotic Tea Work? Best Teas for Gut Health and Digestion

The weather is turning colder, and curling up with a blanket and a cup of tea sounds like just what the soul needs. But for those of us who enjoy exploring extra wellness benefits, we’re always on the lookout for something more. In this article, we’ll take a look at the best teas to benefit your gut health and ease digestion and whether or not probiotic tea actually works.

Does Probiotic Tea Work?

Probiotic teas claim to deliver gut-friendly bacteria in a soothing, drinkable form. But do they work as advertised? 

First, not all probiotics can survive the heat of brewing. Most strains of probiotics are sensitive to high temperatures, which can kill off the beneficial bacteria before they ever reach your gut. This is why most probiotic teas contain one heat-resistant strain called Bacillus coagulans.

B. coagulans is a spore-forming probiotic that has gained attention for its stability and effectiveness in the gut. The spore-forming capability allows these probiotics to survive extreme conditions, including high temperatures and acidic environments, which are typically more challenging for non-spore-forming probiotics.

How Spore-Forming Probiotics Work

How spore-forming probiotics work in your body is a pretty cool process (in my nerdy opinion). They’re kind of like seeds that don’t sprout until they find the right place to grow. Here are the steps they go through:

1. Getting Into Your Body
When you eat or drink something -like tea- with B. coagulans spores, they enter through your mouth. They travel down your esophagus through a wave-like motion called peristalsis.

2. Surviving the Stomach
The stomach is full of strong acids and bile, which can kill regular bacteria. But spores are tough enough to survive here for about three hours in adults, waiting for the next stage.

Learn more here about how probiotics survive stomach acid. 

3. Growing in the Small Intestine
Once the spores leave the stomach, they reach the small intestine, starting with the duodenum (its first section). This area is perfect for the spores to “wake up” and turn into active bacteria, thanks to the abundance of nutrients. The bacteria multiply here for a few hours, contributing to gut health.

4. Moving to the Large Intestine
Next, the bacteria travel to the colon or large intestine. Here, they try to form new spores in the lower part of the colon, but it’s a tougher environment with fewer nutrients. 

A review of studies explored the potential health benefits of B. coagulans and found that consuming this strain may support:

• Improved bowel movements, including regularity
• Protein absorption and utilization
• Improved lactose digestion by producing enzymes like β-galactosidase

Study on Probiotic Tea

A study explored whether herbal teas could effectively carry the probiotic B. coagulans GanedenBC30 to support human health. Researchers selected a fecal sample from 40 healthy individuals following a Mediterranean diet to simulate colon conditions.

B. coagulans could settle in the gut’s mucosal lining and remain there even after stopping herbal tea intake in the simulated GI tract. It stayed active in different parts of the colon, with particularly high levels in the middle (transverse) and lower (descending) sections.

Researchers also tracked probiotic viability. As reported by the manufacturer, each herbal tea bag contained 1.25 billion CFUs before infusion. After steeping the herbal tea for 3 minutes at 100°C, each tea bag contained approximately 130 million colony-forming units (CFUs) of B. coagulans.

• After 3 hours in a simulated stomach environment, the CFU count decreased slightly to about 50 million.
• After 6 hours of simulating digestion, the CFU count remained steady at around 50 million, showing that the probiotic survives well through the digestive system.

That’s a drop of about 1.2 billion CFUs, which is why it’s so important to start with enough CFUs. 

Check The Labels

To reap the health benefits of B. coagulans, you have to consume enough colony-forming units (CFUs) with a recommended dosage of 10 million to 1 billion CFUs.

Here’s the tricky part with probiotic tea: not all brands provide the same amount of viable spores. Some popular grocery store brands offer between 160 and 250 million CFUs per tea bag. While this is within the effective range, always check labels to ensure you get enough viable spores.

So, does probiotic tea work? Yes, it seems like a promising option for supporting gut health, especially if the tea contains a strain like B. coagulans that can survive the brewing process and harsh conditions in your digestive system. However, it’s important to remember that not all probiotic teas are created equal. 

Always check the labels to ensure you’re getting a product that offers a meaningful dose of probiotics to support your health goals. 

For additional gut health support alongside your tea, consider adding probiotics P3-OM and Microbiome Breakthrough to your daily routine. P3-OM features a highly effective strain of probiotics for enhanced digestion and immune support, while Microbiome Breakthrough offers a unique blend of prebiotics and probiotics to optimize your gut flora. These supplements are designed to provide maximum benefits and make it easier to support your microbiome every day.

While probiotic teas can be a convenient option, many other types of tea can also support gut health.

Top Teas for Gut Health

Drinking tea may benefit your gut health in several ways. A review of studies highlighted a few key benefits:

Tea contains polyphenols that act as prebiotics. These compounds influence the gut flora by modulating the balance of different bacteria types.

Drinking tea may also improve microbial diversity and promote a healthier ratio of Bacteroidetes to Firmicutes, essential for maintaining gut balance.

The catechins in tea may help inhibit unfriendly bacteria while promoting the growth of beneficial strains. This action contributes to a healthier, more balanced gut.

Tea also contains ellagitannins, which the gut microbiota convert into urolithins—metabolites studied for their potential health benefits. The body absorbs these urolithins, which appear in human urine after tea consumption, confirming their metabolism. These metabolites help support a healthy inflammatory response, important for maintaining gut health and preventing conditions like leaky gut or dysbiosis.

Now that we’ve explored the general benefits of tea for gut health let’s take a closer look at the specific types of teas that can help support a balanced microbiome.

Matcha

Matcha green tea, made from finely ground whole green tea leaves that you consume in their entirety rather than discarding with a tea bag, is rich in catechins and contains more insoluble fiber than regular green tea. The increased fiber content may support gut health by aiding digestion and feeding probiotic bacteria, which helps maintain a balanced gut flora.

A study of 33 participants explored how matcha green tea affects gut microbiota composition.

Researchers randomly assigned participants to either the matcha green tea or placebo groups. Over two weeks, participants consumed their respective drinks twice daily. Researchers collected fecal samples before and after the treatment period to analyze changes in gut microbiota composition.

Participants in the matcha group experienced a significant change in beta diversity, which refers to the differences in the types of bacteria found in different samples. Specifically, the matcha group exhibited notable changes in 30 unique bacterial genera, while the placebo group showed only 3. 

This suggests that matcha may have a greater impact on the variety and balance of gut bacteria, potentially influencing gut health.

Matcha may also support gut health by promoting a healthy stress response, which is key in maintaining the gut-brain axis—a bidirectional communication system between the gut and the brain. Stress can disrupt this delicate balance, negatively impacting gut flora composition.

Matcha’s ability to support a healthy stress response comes from its unique combination of theanine and arginine, two amino acids with complementary benefits. Theanine has calming properties, helping to support a healthy stress response and promote relaxation. Arginine, the second most abundant amino acid in Japanese green tea, enhances these effects by synergizing with theanine to further support a healthy stress response.

The effectiveness of matcha in supporting a healthy stress response also depends on the balance of its compounds. The caffeine content should be less than twice the combined levels of theanine and arginine. 

For example, in 1 gram of matcha, caffeine typically ranges from 40–45 mg, while theanine and arginine together total between 29–47 mg. To ensure the stress-reducing effects, the caffeine content should remain below twice this combined amount, or less than 58–94 mg. 

Maintaining this balance allows the calming properties of theanine and arginine to counteract the stimulating effects of caffeine, promoting a soothing, stress-reducing effect.

Pu-erh

Pu-erh tea is a dark tea made from large-leaf tea species. It undergoes a unique “post-fermentation” process involving microorganisms, contributing to its complex “earthy” flavor and potential health benefits.

A review of studies explored the benefits of Pu-erh tea on gut microbiomes. This is what the researchers found:

Pu-erh tea may increase gut flora diversity, essential for maintaining a balanced and resilient intestinal environment. It may also induce structural changes in the gut microbiome, notably decreasing the abundance of Firmicutes while increasing levels of Bacteroidetes and Proteobacteria—shifts often associated with a healthier gut profile.

Additionally, components in Pu-erh tea, such as theabrownin, promote the production of short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate. These SCFAs are essential for maintaining a healthy gut lining, regulating immune response, and supporting colon cell health. Additionally, theabrownin has prebiotic properties, feeding beneficial gut bacteria and helping to maintain a balanced microbiome.

Oolong

Although made from the same leaves, Oolong tea is neither black nor green; instead, it falls somewhere in between. Oolong tea typically tastes slightly stronger than green tea but is more delicate than black tea.

A review of studies found that oolong tea may support gut health by increasing microbiome diversity and altering the composition of gut bacteria. In animal studies, those consuming oolong tea experienced increased beneficial bacteria like Bifidobacterium and Lactobacillus while reducing bad bacteria such as Streptococcus mutans.

The tea’s bioactive compounds, including phenolic acids and flavonoids, may promote the production of short-chain fatty acids (SCFAs), which support gut health, as discussed above.

Black

If you’re not into fancy tea, I have some good news. Your basic black tea may also provide gut health benefits. 

The same review of studies suggests black tea may offer several benefits for gut health by influencing gut composition. Researchers suggest that the polyphenols, specifically theaflavins, may promote the growth of beneficial bacteria, including Lactobacillus, while slowing or preventing the growth of bad bacteria, such as Clostridium difficile.

Researchers theorize that this effect is due to the theaflavin compounds found in black tea being particularly resistant to breakdown by colonic bacteria. This resistance may help maintain the beneficial effects of theaflavins as they influence the gut microbiome’s composition.

Green

Green tea offers several potential benefits for gut health. The key compounds in green tea, like catechins and epigallocatechin gallate (EGCG), interact with gut bacteria, promoting the growth of good bacteria while keeping others in check.

One animal study found that it increases levels of Akkermansia, a beneficial bacterium linked to a healthy gut and metabolism.

While not the same as drinking black tea because black tea extract is much more concentrated, a study on the effects of green tea extract on the gut barrier highlights the potential benefits. In the study, 19 healthy adults took decaffeinated green tea extract (GTE) containing 890 mg of catechins daily for 4 weeks.

Those taking GTE had increased circulating catechins in the bloodstream. They also experienced improved gut health, including lower levels of certain substances that can cause gut discomfort. These changes suggest that green tea extract may help support a healthy gut environment.

Now that we’ve covered the gut health benefits of various teas let’s look at teas that can help ease the digestive process. 

Herbal Teas That Support Healthy Digestion

Your digestive system works hard every day, and sometimes, it needs a little extra support. From soothing an upset stomach to promoting overall digestive wellness, herbal teas offer more than just a warm, comforting drink.

Ginger

Ginger tea is my go-to choice after or between meals if my stomach isn’t feeling quite right. While you can find ginger tea in convenient tea bags, I like to grate about one tablespoon of fresh ginger (peeled or unpeeled) and steep it for five minutes. It has a warm, spicy kick, so feel free to adjust the amount to suit your taste. For stronger tea, you can boil knobs of fresh ginger for 15 minutes.

This soothing tea is more than just a comfort drink. It increases serotonin in the gut, which may improve gut movement. Ginger is a natural carminative, helping to relieve bloating and flatulence while reducing intestinal cramping. It can also help to decrease pressure on the lower esophageal sphincter, which may support those prone to occasional esophageal discomfort.

Clinical research highlights its ability to improve digestive flow, with one study showing that consuming 100 mg of ginger extract (equivalent to 2 g of fresh ginger twice daily) significantly increased digestive flow compared to a placebo.

Ginger is also known for its ability to ease occasional nausea. Its active compounds, gingerols and shogaols, give it its distinctive zing and stomach-settling properties.

Fresh ginger works well in teas, offering moderate amounts of these beneficial compounds. If you’re looking for a stronger kick of gingerol, dried ginger powder packs the highest concentration, making it another option to experiment with. On the other hand, powdered ginger tea is a lighter choice, perfect for when you want something mild and convenient.  

Peppermint

There’s a digestive-supporting reason for those after-dinner mints, although the added sugar of what’s become a candy isn’t exactly gut-healthy. Drinking a delicious cup of peppermint tea can get those same stomach-calming benefits without the added sugar and additives.

A review of studies highlighted several ways peppermint tea supports digestion. It has a relaxing effect on gastrointestinal tissue—largely attributed to the peppermint oil naturally present in the tea— which helps ease spasms and discomfort in the digestive tract. This soothing action makes peppermint tea particularly helpful for those experiencing occasional bloating or mild digestive cramps.

Peppermint may improve the discomfort of overeating, which causes pain, nausea, or a feeling of fullness. While peppermint tea alone is beneficial, combining it with other herbs like fennel or chamomile may enhance its effects.

Another digestive benefit of peppermint comes from its ability to stimulate bile flow, which may help break down fats more efficiently, making peppermint tea a great choice after a rich or heavy meal.

Keep in mind, however, that peppermint and other herbs in the mint family can relax the esophageal sphincter. This can worsen or trigger acid reflux in sensitive people.

Fennel

Fennel tea is another excellent choice for supporting digestion, especially after meals. With its mild, slightly sweet, and licorice-like flavor, fennel has been traditionally used to ease digestive discomfort and promote overall digestive health.

Fennel’s natural compounds, such as anethole, help relax the gut muscles, reducing feelings of bloating and discomfort. This relaxing effect can also help release trapped gas, providing relief from a full or uncomfortable stomach.

While fennel tea is generally safe for most people, some should take precautions. Individuals with allergies to fennel or related plants in the Apiaceae family, like celery or carrots, may experience skin rashes, respiratory issues, or gastrointestinal discomfort.

Additionally, fennel may interact with medications, especially those metabolized by the liver enzyme cytochrome P450 3A4, such as certain blood pressure medications (e.g., calcium channel blockers).

Chamomile

Chamomile has an ancient past as a traditional herbal medicine for thousands of years and is a soothing choice for digestive support. Chamomile works as a digestive relaxant, helping to dispel gas, calm the stomach, and relax the muscles in the intestines, making it particularly helpful after a meal.

In addition to its calming effects, chamomile contains volatile oils and flavonoids, which may help support healthy inflammation levels in the GI tract. This can promote overall digestive comfort and contribute to easing irritation or discomfort.

Chamomile is also known for its gentle, calming effects, partly due to its flavonoid apigenin. Apigenin binds to GABA receptors in the brain, producing a soothing effect. This helps to promote sleep, making chamomile not only a digestive aid but also an excellent choice for winding down at the end of the day.

If you follow a low-FODMAP diet, brew your chamomile tea lightly, as higher concentrations may be less tolerable.

Drinkable Chocolate with Benefits

If you’ve already enjoyed your cozy cup of tea and are looking for another comforting, warm option to curl up with, Mushroom Breakthrough could be the perfect addition to your evening routine. Its smooth, chocolatey flavor and unique blend of mushrooms with added collagen offer a deliciously different experience to unwind with. 

Plus, it supports healthy cognitive function, a balanced immune response, and promotes consistent energy throughout the day—making it an enjoyable choice to sip on as you relax and recharge.

Learn more about the health benefits of mushroom supplements. 

Conclusion

Probiotic teas can be a helpful addition to your gut health routine, especially when they contain heat-tolerant strains like Bacillus coagulans. Spore-based probiotics are resilient enough to survive the brewing process and reach your digestive system intact. However, not all probiotic teas are created equal, so checking the labels and ensuring you’re getting enough heat-tolerant probiotics to support your health goals is important.

Remember, while incorporating tea into your routine can be a soothing and beneficial addition to supporting gut health, drinking tea alone is not a magic bullet. A balanced diet rich in fiber, probiotics, and nutrients and a healthy lifestyle that includes regular exercise and stress management are crucial in maintaining overall digestive wellness. 

For even more support, consider adding high-quality probiotics like P3-OM and Microbiome Breakthrough to your daily regimen, ideally away from heat. Together with the right teas, these supplements can help support a balanced and thriving gut all season long.

Whether you’re sipping a calming cup of tea or taking your probiotics, you’re giving your gut the attention it deserves—helping to support better digestion, gut health, and overall wellness. Cheers to a healthier, happier you!