4 Powerful Herbs to Relieve Nausea Naturally

We’ve all experienced that queasy, uneasy feeling in our stomach at one point or another. Whether it’s from motion sickness, indigestion, pregnancy, anxiety, or a stomach bug—nausea is your body’s way of signaling that something’s off. And when it strikes, all you want is fast, gentle relief.

Instead of turning immediately to over-the-counter medications, consider the healing power of herbs. For centuries, plants have been used to calm the stomach, ease digestion, and reduce queasiness—and some of the most effective are right in your kitchen.

Let’s take a closer look at four tried-and-true herbs for soothing nausea—plus practical tips on how to use them and support your digestive system naturally.

Ginger: The Gold Standard for Nausea Relief

When it comes to calming an upset stomach, ginger reigns supreme. This spicy root has been used for thousands of years in Ayurvedic and Traditional Chinese Medicine to treat everything from nausea to motion sickness and menstrual cramps.

What makes ginger so effective is its active compounds—gingerols and shogaols—which relax gastrointestinal muscles and block serotonin receptors in the gut, both of which are involved in triggering nausea.

Ginger can be especially helpful for:

• Morning sickness during pregnancy 
• Motion sickness and seasickness 
• Nausea related to chemotherapy or medications 
• Upset stomach from overeating or indigestion 

How to use ginger:

• Fresh ginger tea: Slice a few thin pieces of raw ginger and simmer in hot water for 10–15 minutes. Add lemon or honey if desired. 
• Ginger capsules or chews: These are convenient options for travel or when you’re on the go. 
• Grated in meals: Add to soups, stir-fries, smoothies, or marinades to naturally support digestion while eating. 
• Ginger essential oil: A few drops diluted with a carrier oil can be rubbed on the abdomen for relief. 

Tip: For nausea relief, smaller, more frequent doses of ginger tend to work better than a large amount all at once.

Peppermint: Cooling, Calming, and Gut-Soothing

If ginger is spicy and warming, peppermint is its cool, calming cousin. This aromatic herb works wonders on digestive discomfort by relaxing the muscles of the gastrointestinal tract, reducing spasms, and improving bile flow for better digestion.

Peppermint is commonly used for:

• Nausea caused by irritable bowel syndrome (IBS) 
• Gas, bloating, and cramping 
• Tension headaches or migraine-induced nausea 
• Overeating or food sluggishness 

How to use peppermint:

• Peppermint tea: Steep fresh leaves or a tea bag in hot water. Sip slowly. This is one of the gentlest and most effective ways to use peppermint for nausea. 
• Peppermint essential oil: Inhaling the scent from a diffuser or applying diluted oil to your temples or wrists can ease nausea linked to headaches or anxiety. 
• Peppermint oil capsules: Enteric-coated capsules are often used for IBS-related nausea and bloating. 

Tip: While peppermint is generally safe, it may worsen symptoms for people with acid reflux, as it can relax the lower esophageal sphincter and allow stomach acid to rise. In these cases, ginger or lemon balm may be better options.

Lemon Balm: A Gentle Ally for Nervous Stomachs

Lemon balm, also known as Melissa officinalis, is a citrus-scented member of the mint family. It’s known for its calming effects on both the mind and digestive system—making it ideal when nausea is tied to stress, anxiety, or nervous tension.

Lemon balm is most helpful for:

• Nausea from emotional stress or anxiety 
• Upset stomachs due to nervousness or anticipation 
• Tension headaches or sleep-related digestive issues 
• General dyspepsia and mild gastrointestinal discomfort 

How to use lemon balm:

• Lemon balm tea: This is the most traditional use. Steep dried leaves for 5–10 minutes and sip slowly. You can blend it with chamomile or ginger for extra soothing power. 
• Tinctures and extracts: A few drops in water before meals or during periods of stress can help prevent stomach upset. 
• Aromatherapy: Lemon balm essential oil is less common but can be found in calming blends to ease emotional triggers of nausea. 

Tip: Lemon balm is considered very safe, even for children. It can be particularly helpful when nausea is connected to nervous anticipation, such as before a speech or exam.

Bitter Orange: An Overlooked Digestive Aid

Though lesser known in the West, bitter orange (Citrus aurantium) has been used in traditional Chinese and Ayurvedic medicine for centuries. Its peel contains natural compounds that stimulate digestion, improve bowel movements, and relieve gas and bloating.

This makes it especially useful for:

• Indigestion-related nausea 
• Slow gastric emptying 
• Constipation accompanied by nausea 
• Stagnant digestion after heavy meals 

How to use bitter orange:

• Bitter orange tea: Dried bitter orange peel can be simmered into a digestive tea blend. It pairs well with cinnamon, clove, and ginger. 
• Tinctures: Liquid extracts are available and can be taken before or after meals. 
• Digestive bitters: Bitter orange is a common ingredient in herbal bitters that stimulate stomach acid and bile production. 

Tip: While bitter orange is generally safe in small, occasional doses, large doses or stimulant extracts (like synephrine) can raise blood pressure. Always choose whole-herb extracts and consult your healthcare provider if you have heart issues.

Lifestyle Habits to Pair with Herbal Relief

While herbs are powerful allies, they work best as part of a holistic approach. Nausea is often tied to more than just food—it’s influenced by stress, hydration, movement, hormones, and even posture.

Here are additional ways to support your body alongside herbal remedies:

Stay hydrated—but sip slowly
Dehydration can trigger nausea, especially after illness or in hot weather. But chugging water quickly can worsen that queasy feeling. Instead, take small sips throughout the day. Add ginger, mint, or lemon for extra support.

Avoid overly rich or greasy meals
Fried or heavy foods can trigger nausea by slowing down digestion. Focus on simple, whole foods in smaller portions, and chew slowly.

Try gentle movement after eating
A short walk after meals can encourage better digestion and reduce the likelihood of bloating or nausea. Avoid lying down right after eating.

Elevate your head when resting
If nausea strikes at night, try sleeping with your head slightly elevated to prevent acid reflux and promote smoother digestion.

Use acupressure bands
Wrist bands that stimulate pressure points (like the P6 point on the inner wrist) have been shown to help relieve nausea, especially in pregnancy and during travel.

Breathe deeply and stay cool
Overheating and shallow breathing can make nausea worse. Use cool compresses, remove tight clothing, and try slow, rhythmic breathing through your nose.

Herbal Blends for Nausea Relief: DIY Tea Recipes

Ready to put these herbs to use? Here are a few simple blends you can make at home to calm your stomach naturally:

Soothing Morning Nausea Tea

• 1 tsp grated fresh ginger 
• 1 tsp dried lemon balm 
• ½ tsp dried peppermint 
• 2 cups hot water
  Steep for 10 minutes, strain, and sip slowly. 

Digestive After-Dinner Brew

• 1 tsp dried bitter orange peel 
• 1 slice fresh ginger 
• 1 cinnamon stick 
• 2 cups water
  Simmer for 15 minutes, strain, and enjoy warm. 

Calm Nerves & Stomach Blend

• 1 tsp lemon balm 
• ½ tsp dried chamomile 
• A small slice of fresh orange peel
  Steep 5–10 minutes for a relaxing, anti-nausea tea. 

Final Thoughts: Nature Knows What to Do

Nausea may be uncomfortable, but it’s also your body’s way of telling you that something needs attention—whether that’s your digestion, stress levels, or dietary habits. Instead of silencing the signal with harsh medications, consider working with your body using herbs that support its natural healing rhythms.

Ginger, peppermint, lemon balm, and bitter orange are four gentle, effective tools that have stood the test of time. Whether you prefer a warm tea, an essential oil, or a tincture, these herbs can provide real, natural relief without the side effects.

When in doubt, start with a single herb and observe how your body responds. Healing is personal—and sometimes, the most ancient remedies are still the most effective.