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Registered Dietitians Swear By This After-Dinner Drink for Better Digestion

By Korin Miller Parade - Health Stories
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When it comes to what you can drink after dinner, there are a lot of options out there (looking at you, nightcaps). But whether you've just had a big meal or simply want to wind down for bed, choosing something that supports digestion-as in, doesn't contain alcohol-is always a good idea.

"Drinking fluids after a meal can support normal digestion by helping move food through the gastrointestinal tract and supporting overall hydration status," says Sandra Zhang, RDN, LDN, dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. A warm drink in particular may be soothing, because it can make you feel less bloated, she adds.

A good after-dinner drink can even indirectly support digestion by boosting your mental health, says Jessica Cording, RD, author of The Little Book of Game Changers. "For some people, the ritual of slowing down and sipping something warm after a meal may help activate the body's ‘rest and digest' response, which can support more comfortable digestion," she tells Parade.

Knowing that you plan to sip on a drink after dinner may even lower the risk you'll overeat, since you'll want to avoid feeling overly full, according to Sonya Angelone, PhD, RDN, a nutritionist and registered dietitian based in San Francisco.

While you can technically rely on any beverage to help you relax and digest after dinner, there's one in particular that dietitians say can be helpful. Here's why.

Related: Here's Exactly What Happens to Your Liver When You Drink Diet Soda

The After-Dinner Drink That Supports Digestion

It's peppermint tea. "Peppermint tea is often used to support digestion because peppermint contains compounds that may help relax the muscles of the gastrointestinal tract," Cording explains. "Also, since it's naturally caffeine-free, enjoying it after an evening meal won't mess with sleep."

"Research has shown peppermint oil may help relieve symptoms of IBS, particularly bloating and abdominal discomfort, which is why peppermint is often associated with digestive support," Zhang tells Parade.

Peppermint tea is less concentrated than peppermint oil, but Zhang says that many people find it to be "soothing" after meals.

This drink can also tamp down on nausea or stomach upset, especially after a heavy meal, Angelone says.

Related: 6 High-Calcium Drinks To Support Bone Health That Aren't Milk

4 Perks of Peppermint Tea

Peppermint tea offers plenty of benefits to consider.

  1. It eases nausea. "Peppermint has traditionally been used to help relieve mild nausea and stomach discomfort," Zhang says. "Some studies suggest peppermint aroma or peppermint-containing products may reduce nausea symptoms in certain settings."
  2. It's calming. "Sipping a warm beverage like tea can promote relaxation," Angelone explains. "The cooling sensation of the mint can be calming and refreshing. "
  3. It's hydrating. Peppermint tea counts toward your daily hydration goals. "Adequate hydration is important for good digestion," Angelone tells Parade. "Fluid helps to soften stool and move it through the gastrointestinal tract."
  4. It relaxes your intestines. Peppermint tea contains menthol, which can help to relax the smooth muscles in the digestive tract, Zhang says, adding, "That may reduce cramping, bloating or that overly full feeling after meals."

Peppermint Tea Isn't a Good Fit for Everyone, Though

While many people find this tea soothing, it's not for everyone.

"People with gastrointestinal reflux disease (GERD) may find that peppermint tea triggers symptoms," Cording says. Those can include heartburn, nausea and hoarseness, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Angelone also flags this as something to keep in mind. "It relaxes the lower esophageal sphincter and may contribute to reflux in certain sensitive people," she says. "The relaxed sphincter may allow some acid reflux into the esophagus."

Related: 3 Signs You're Taking Too Much Magnesium, According to Dietitians

Other After-Dinner Drinks to Try

Dietitians have a few other suggestions if you like the idea of sipping on an after-dinner drink, but don't think peppermint tea is your thing. "Warm, caffeine-free beverages are often a good place to start, especially in the evening, as they can support hydration and won't mess with sleep," Cording says.

Fellow teas like ginger, fennel and chamomile may also support digestion, she adds.

Angelone also suggests considering adding bitters to a drink. "Bitters are an herbal blend made from bitter-tasting herbs that stimulate saliva production, increase stomach acid and digestive enzymes," she explains. "Some people find sipping bitters before or after a meal reduces feelings of fullness or sluggish digestion." (Just be aware that many types of bitters have an alcohol base, per Angelone. If you're avoiding alcohol, there are non-alcoholic bitters that will give you the same effect.)

If digestive support is your goal, Cording suggests avoiding anything that will make you feel overly full or that contains a lot of added sugar. Beyond that, you have plenty to choose from.

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This story was originally published May 27, 2026 at 11:25 AM.

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