Herbal Teas Unveiled: Benefits & Cautions | Nutrition Guide

An Overview of Herbal Tea Benefits

If you’re curious about the benefits of herbal teas, you’re not alone. In this guide, I explore several popular herbal infusions – including chamomile, peppermint, ginger, hibiscus, and more. I explain how they can support digestion, sleep, immunity, and overall health. I’ll also share cautions and best practices so you can enjoy them safely.

A Brief History On The Use Of Herbs

Herbs have supported health for thousands of years, with evidence of their use dating back to Neanderthal times and written records from around 3000 BC. These ancient practices laid the foundation for traditional medicine and influenced modern pharmaceuticals. Herbal teas, in particular, were first valued for their health benefits in ancient China, with the first infusion said to be discovered by Emperor Shennong around 2737 BC.

Today, with more herbal tea varieties than ever, it’s a great time to explore their specific health benefits and find one that suits you.

Key Benefits To Some Common Herbal Teas (and when to avoid)

Chamomile

Known for its calming, anti-inflammatory, and antioxidant effects, chamomile can improve sleep quality, digestive health, and help regulate blood sugar.  Avoid if you have active gall bladder problems.
Caution: Chamomile can stimulate bile production through its digestive bitter properties which is not advised if gallstones are present. The last thing we want to do is to stimulate stronger bile flow until the stones are broken down or eliminated.

Peppermint

Excellent for digestive comfort this tea can help relieve bloating and gas and may help IBS symptoms due to its soothing properties. Peppermint has anti-spasmodic effects which can help to calm an agitated gut and can also help with mental clarity. The volatile oils in peppermint can also be used to reduce sweet cravings. When the aroma enters our olfactory system (the part of the brain that detects smells) it can alter our behaviour by activating a “satiety” signal in the brain which helps to regular appetite. It can also serve as a sensory distraction, pulling your attention away from cravings. This is similar to how brushing your teeth after meals can help swerve the craving for something sweet directly after your meal so peppermint tea makes an excellent post-meal drink. Additionally, the calming effect of the peppermint aroma can lower levels of the stress hormone cortisol which can sometimes spur food craving.
Caution: However, one word of caution, it is wise to avoid peppermint tea if you suffer with heartburn or acid reflux as peppermint is actually one of the foods that can compromise the integrity of the lower oesophageal sphincter. This is the junction between your oesophagus and stomach and its job is to open and close to allow food/drink into the stomach but then to close to prevent the flow of acidic stomach contents entering the oesophagus and damaging delicate muscosal cells in the lining.

Ginger

Well known for its ability to stimulate and aid digestion, and has robust anti-inflammatory potential. I often recommend ginger tea for my clients that I suspect have hypochlorydia (low stomach acid) as it helps to stimulate digestive juices. Often recommended for nausea due to its ability to reduce sicky feelings it can be used to great effect in morning sickness and support immune health.
Caution: It can also help to improve bile flow therefore, similar to chamomile it is best avoided if gallstones are present.

Hibiscus and Rooibos

Both offer cardiovascular support through cholesterol management and provide potent antioxidants, with rooibos sometimes exceeding green tea’s levels. In fact one study demonstrated positive blood pressure lowering effects . Two cups daily saw a significant decrease in both systolic and diastolic blood pressure readings after one month. (ref:https://pmc.ncbi.nlm.nih.gov/articles/PMC6621350/)

Traditionally used to strengthen the immune response and reduce duration of the common cold. May improve mood, reduce anxiety, and support cognitive health. Calming and great before bed to aid sleep.

Green Tea

Green tea contains a unique mix of catechin antioxidants, especially epigallocatechin gallate (EGCG), which help protect cells, support heart and brain health, and may aid weight management. Its caffeine level is lower than coffee, but still provides a mild energy boost, while its amino acid L-theanine may promote calm and mental clarity.
Caution: Avoid after 3pm if you struggle with sleep due to its caffeine content. Some people just don’t break caffeine down very well in the liver so you may not realise that your afternoon green tea habit is keeping you awake at night! Try swapping out the last green tea of the day for something more calming and see if your sleep improves.

Matcha Green Tea

Matcha is considered the best green tea for health due to consuming the entire powdered leaf, which delivers up to ten times the antioxidant content of traditional steeped teas. Its combination of caffeine and L-theanine supports alertness while promoting a sense of calm, making it especially valued for metabolism and brain health.
Caution: The caffeine content in matcha can vary but if often higher than most regular green teas. A standard serving of matcha can contain around 38–88 mg of caffeine which is why you might want to avoid after 3pm in the afternoon to avoid the caffeine interfering with sleep. However, matcha provides a more sustained release of energy compared to coffee which is attributed to the amino acid L-theanine which slows caffeine absorption and promotes a sense of calm.

Cinnamon

Cinnamon is fantastic for blood sugar balance. In fact, it is so potent it is used in supplement form to support pre-diabetes and diabetic patients to support their blood sugar dysregulation. I wrote my final dissertation on the effects and benefits and is a blog on my website where you can learn more about its powerful effects. It is a great tea to try between meals if you are a serial snacker and reduce sugar cravings.
Caution: Cassia cinnamon, the most common type of cinnamon contains a compound called coumarin which can cause liver problems in large doses so best avoided in anyone with liver complications. 

To Summarise

Question for you: Based on the health benefits listed above which herbal tea best suits your needs? Mine is hibiscus for its blood pressure lowering qualities. (I have familial hypertension) I buy a big bag of organic hibiscus tea from Amazon and as per the study I drink two cups daily!

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The information contained in this blog is provided for information purposes only. The contents do not constitute medical advice. Always consult a professional before taking any action based on this blog. For personalized guidance, consult Evie Whitehead, a registered and qualified Nutritional Therapist (dipION, mBANT, CNHC). Evie Whitehead disclaims all liability and responsibility arising from any reliance placed on any of the contents.