Peppermint
Mentha x piperita
Peppermint is a well-studied digestive herb used for gas, cramping, and IBS-related discomfort, especially in enteric-coated oil form.
Primary Use
IBS Symptom Relief
Common Forms
Enteric-coated, Tea
Typical Dose
180-225 mg
Time to Effect
2-4 weeks
Overview
Peppermint has been used for centuries as a cooling digestive herb and flavoring plant. Traditional systems used the leaf and oil for indigestion, nausea, and tension-related complaints.
Modern evidence is strongest for enteric-coated peppermint oil in irritable bowel syndrome, where it may help reduce abdominal pain, bloating, and spasm. Peppermint tea and leaf remain popular for milder digestive discomfort.
How It Works
Peppermint contains menthol and related volatile oils that can relax smooth muscle in the digestive tract. This antispasmodic effect helps explain its usefulness for cramping and IBS-related pain.
It may also affect gut sensory signaling and gas movement, which can reduce the feeling of bloating and discomfort.
What It's Used For
IBS Symptom Relief
Enteric-coated peppermint oil has supportive clinical evidence for reducing abdominal pain and global symptoms in some people with IBS. It is one of the better-studied herbal options for this use.
Gas and Bloating
Peppermint is widely used for uncomfortable fullness, trapped gas, and mild digestive spasms. Tea is gentler, while oil extracts are typically stronger.
Mild Nausea Relief
Peppermint aroma and tea are often used for mild nausea, though evidence is more mixed and situation-dependent than for IBS.
Dots indicate strength of research evidence (5 = strongest)
Disclaimer: This information is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before starting any new supplement, especially if you have a medical condition or take medications.
Last updated: April 2026