Index of Herbs

Concern guide

Herbs for IBS

Herbs that may ease IBS pain, bloating and bowel changes, from peppermint oil to chamomile, with what the research shows.

9 herbs reviewed

Updated October 12, 2026

Irritable bowel syndrome (IBS) is one of the most common gut conditions: recurring belly pain linked to bowel movements, together with changes in how often or how easily you go. Some people mostly have constipation, some mostly diarrhea, and some swing between the two, and bloating and wind often come along too. Symptoms tend to come and go, often flaring with stress, certain foods, or after a stomach bug. IBS can be frustrating and disruptive, but it is a real, recognized condition, and there is a lot people can do to feel better.

Getting a diagnosis comes first, because the same symptoms can come from celiac disease, inflammatory bowel disease, or, less often, bowel cancer. A doctor diagnoses IBS from your symptoms, history, and an examination, sometimes with a few simple tests, and the American College of Gastroenterology (ACG) suggests checking for celiac disease and bowel inflammation when diarrhea is part of the picture. From there, herbs can sit comfortably alongside the other tools that help: regular meals, a limited trial of a low-FODMAP diet, which the ACG recommends and which works best with a dietitian’s guidance, gut-directed psychological therapies, and prescription medicines matched to your main symptoms.

The herbs below are ordered by strength of evidence for IBS, then by how commonly they are used. Ratings run from good clinical evidence to long traditional use, and IBS is one of the few concerns where herbs have mainstream backing: the ACG suggests peppermint oil and soluble fiber such as psyllium. Linseed is suggested by NICE guidance in England for wind and bloating, though a small trial was inconclusive, and the others are traditional European remedies for cramping, bloating, and wind that have not yet been tested on their own in controlled IBS trials, so research on them is still emerging. Some combination products have done better than their single ingredients: in a 208-patient German trial, both versions of STW 5 (Iberogast) eased IBS pain and symptoms more than placebo over four weeks, while bitter candytuft, its lead herb, did not when given alone. Capsules of peppermint oil with caraway oil, which have trial support in functional dyspepsia, have also been tried in IBS, but their one placebo-controlled IBS trial, reported only as a conference abstract, did not reach statistical significance. Because IBS differs from person to person, the best fit often depends on whether pain, bloating, constipation, or diarrhea troubles you most. The full monographs cover doses, side effects, and interactions.

02 The shortlist

The herbs, from best studied to time-honored

How to read the ratings

  • Good clinical evidence
  • Promising clinical evidence
  • Early or mixed evidence
  • Long traditional use

Ratings show how much research backs each herb for this particular concern. Every herb links to its full monograph, with preparations, safety notes, and sources.

  1. 01 Peppermint

    Good clinical evidence

    Mentha × piperita

    Enteric-coated peppermint oil is the best-studied herb for IBS, and the American College of Gastroenterology suggests it for overall symptoms. In a 2022 meta-analysis of 10 trials it eased global symptoms and abdominal pain more than placebo, with about four people treated for one to benefit, and EMA accepts the capsules as well-established for cramping, wind, and pain. Evidence quality is still low, and the most rigorous recent trials, in adults and children, found no clear benefit over placebo. Peppermint can worsen heartburn, so coated capsules taken before meals matter.

    Read the peppermint monograph →

    Evidence review: Peppermint for IBS

  2. 02 Psyllium

    Good clinical evidence

    Plantago ovata

    Psyllium husk is a gel-forming soluble fiber, and the ACG suggests soluble fiber such as psyllium for overall IBS symptoms, while wheat bran tends not to help. In a 275-person primary-care trial, 57% of people taking 10 g a day reported adequate relief in the first month, versus 35% on placebo, and EMA accepts the husk as a fiber supplement in constipation-predominant IBS. Wind and bloating are common at first and usually settle. Take each gram with at least 30 ml of liquid, apart from medicines.

    Read the psyllium monograph →

  3. 03 Flaxseed

    Early or mixed evidence

    Linum usitatissimum

    Linseeds are a familiar kitchen fiber, and NICE guidance in England suggests that people with IBS troubled by wind and bloating may find oats and linseeds, up to one tablespoon a day, helpful. EMA also accepts linseed as a traditional soothing remedy for mild digestive discomfort and as a laxative for constipation. The only IBS trial so far, a small open pilot of 40 people, found no significant difference from going without after four weeks, so larger trials would help. EMA lists bloating as a common side effect, so start small, and take it with plenty of liquid, apart from medicines.

    Read the flaxseed monograph →

  4. 04 Artichoke

    Long traditional use

    Cynara cardunculus var. scolymus

    Artichoke leaf extract is a bitter European remedy that EMA accepts as a traditional medicine for indigestion with fullness, bloating, and wind, symptoms many people with IBS know well. Two analyses of open studies in people taking it for indigestion found that IBS symptoms eased and bowel habits shifted toward normal, but there was no placebo group, so controlled IBS trials would help. The leaf extract is not the same as eating artichokes. It increases bile flow, so avoid it with gallstones, bile-duct problems, or liver disease, and with ragweed or other daisy-family allergy.

    Read the artichoke monograph →

  5. 05 Chamomile

    Long traditional use

    Matricaria chamomilla

    Chamomile tea is a gentle, familiar choice for a crampy, unsettled gut. EMA accepts German chamomile flower as a traditional remedy for minor digestive complaints such as bloating and minor spasms, and in the laboratory its bisabolol shows antispasmodic activity. It has not yet been tested in IBS trials, so it is best enjoyed as a soothing cup alongside proven care rather than in place of it. People allergic to ragweed, daisies, or other daisy-family plants can react, rarely severely.

    Read the chamomile monograph →

  6. 06 Fennel

    Long traditional use

    Foeniculum vulgare

    Fennel seed tea is a traditional European remedy for bloating and wind, and EMA accepts it for mild, spasmodic digestive complaints on the strength of long use. In the only randomized IBS trial, 121 people taking capsules of fennel oil with curcumin for 30 days saw symptom scores fall by half, against about a quarter on placebo, but a combination cannot show what fennel adds on its own. EMA limits fennel tea to two weeks because of estragole, and people allergic to celery, carrot, or mugwort pollen should avoid it.

    Read the fennel monograph →

  7. 07 Slippery Elm

    Long traditional use

    Ulmus rubra

    Slippery elm inner bark forms a soothing gel in water and is a popular choice for IBS. In a small 2010 pilot, a blend of slippery elm, oat bran, lactulose, and licorice increased bowel movements by 20% in 10 people with constipation-predominant IBS; the study had no control group and slippery elm was one ingredient of several, so controlled trials would help. LiverTox finds no sign of liver harm. Take it half an hour to an hour apart from medicines, and check blends for licorice.

    Read the slippery elm monograph →

  8. 08 Lemon Balm

    Long traditional use

    Melissa officinalis

    Lemon balm is a lemon-scented mint-family herb accepted in Europe as a traditional remedy for mild digestive complaints such as bloating and wind, and also for mild stress, which many people find goes hand in hand with IBS flares. Trials of lemon balm on its own for digestive symptoms have not been done yet, and the encouraging results so far come from combination products. It may cause drowsiness, is not recommended under 12 or in pregnancy, and people with thyroid conditions should discuss regular extracts with a doctor.

    Read the lemon balm monograph →

  9. 09 Cinnamon

    Long traditional use

    Cinnamomum verum

    Ceylon cinnamon bark tea is accepted in Europe as a traditional remedy for mild cramping digestive complaints, including bloating and wind, and for mild diarrhea, and laboratory studies show its oil relaxes intestinal muscle. Clinical trials for these uses are still lacking, so it suits an occasional soothing cup rather than a daily supplement. Choose Ceylon rather than cassia, which is rich in coumarin, a compound that has caused liver injury in sensitive people. EMA does not recommend medicinal cinnamon in pregnancy or under 18.

    Read the cinnamon monograph →

03 Caution

Using these herbs safely

IBS is common and usually manageable, but some symptoms point to something else and need prompt medical care rather than a herb. See a doctor soon if you notice rectal bleeding or black, tarry stools, unexplained weight loss, anemia, symptoms that wake you at night such as nighttime diarrhea, or fever, or if bowel symptoms begin or change after age 50, or you have a family history of bowel cancer, celiac disease, or inflammatory bowel disease. Severe or worsening abdominal pain, repeated vomiting, or being unable to pass stool or gas needs urgent care. Anxiety and low mood often travel with IBS and deserve care in their own right. Anyone having thoughts of suicide or self-harm should contact emergency services or a crisis line right away; in the US, call or text 988, the Suicide & Crisis Lifeline, and in a life-threatening situation call 911.

A few of these herbs affect how medicines work, so a quick check with a pharmacist is worthwhile. Antacids, H2 blockers, and proton pump inhibitors can dissolve the coating on peppermint oil capsules too early, which means more heartburn and less benefit, and peppermint oil showed some CYP3A4 inhibition in clinical studies, which matters with narrow-margin drugs such as cyclosporine, tacrolimus, and felodipine. Psyllium, flaxseed, and slippery elm can slow the absorption of medicines taken at the same time: EMA lists minerals, vitamin B12, digoxin, warfarin, carbamazepine, and lithium for psyllium, advises a gap of half an hour to an hour for psyllium and linseed alike, and suggests medical supervision for people taking opioids, which raise the risk of blockage, and for psyllium users on thyroid hormones or diabetes medicines. Chamomile and lemon balm can add to drowsiness from alcohol and sedatives, chamomile may add to bleeding risk with anticoagulants, and cinnamon may add to the effect of diabetes medicines. Never stop or change a prescribed IBS medicine without talking to your prescriber.

Some herb-specific cautions are worth knowing. Peppermint relaxes the valve at the top of the stomach, so it can cause or worsen heartburn; people with reflux or a hiatal hernia should be cautious and stop if heartburn flares, and EMA contraindicates the capsules with gallstones or other bile-duct problems, liver disease, or achlorhydria. Artichoke leaf stimulates bile flow, and EMA contraindicates it with bile-duct obstruction, gallstones, cholangitis, or liver disease. Psyllium and flaxseed must always be taken with plenty of liquid, at least 30 ml per gram of psyllium and 150 ml with each dose of linseed, because a dry gel-forming fiber can block the throat, esophagus, or bowel; it is not suitable for people with swallowing problems or narrowing of the gut, and chest pain, vomiting, or trouble swallowing or breathing after a dose needs urgent help. Psyllium can also cause allergic reactions, including asthma and, rarely, anaphylaxis, especially in people who handle the powder often. Chamomile and artichoke can trigger allergy in people sensitive to daisy-family plants, and fennel belongs to the carrot family and can trigger allergy in people sensitive to celery, carrot, aniseed, or mugwort pollen. Because fennel contains estragole, EMA limits fennel tea to two weeks, and cassia cinnamon contains coumarin, which has caused liver injury in sensitive people. Greater celandine should not be taken by mouth, because it has caused hepatitis and EMA judged its oral use too risky; it is one of the nine herbs in the German stomach drops sold as Iberogast Classic, which carry liver warnings and are not for people with liver disease, during pregnancy, or while breastfeeding, while Iberogast Advance and the US Iberogast supplement contain no celandine.

Pregnancy and breastfeeding: EMA does not recommend medicinal peppermint oil, lemon balm, cinnamon, linseed, artichoke leaf, or fennel because safety has not been established, medicinal-strength chamomile is best avoided, and slippery elm has no safety data, while psyllium husk may be considered if diet changes have not helped. Children: peppermint oil capsules are not recommended under 8 and peppermint oil should never go near a baby’s face, fennel tea is not recommended under 4, psyllium as a fiber supplement, medicinal linseed, lemon balm, and artichoke leaf are not recommended under 12, and medicinal cinnamon is not recommended under 18; ongoing tummy pain in a child needs a pediatric assessment. Product quality matters too: choose enteric-coated peppermint oil capsules, Ceylon rather than cassia cinnamon, and cultivated slippery elm, which United Plant Savers lists as At-Risk. Gut blends often add licorice, whose glycyrrhizin can raise blood pressure and lower potassium, or aloe. Aloe latex is a stimulant laxative that can cause cramping, diarrhea, and potassium loss, has been linked to reports of liver injury, and is not a remedy for IBS.

04 Questions

Frequently Asked Questions

The two best-supported options are enteric-coated peppermint oil, which the American College of Gastroenterology suggests for overall IBS symptoms, and psyllium, a soluble fiber it also suggests. Peppermint oil is aimed at cramping, pain, and wind, while psyllium works by bulking and softening stool. Gentler traditional choices such as chamomile tea may soothe a crampy gut. The best fit depends on your main symptoms, and it is worth confirming the diagnosis with a doctor first.

Be cautious. Peppermint relaxes the valve between the esophagus and stomach, so heartburn is its most common side effect, and EMA advises people with heartburn or a hiatal hernia to stop if symptoms flare. Enteric-coated capsules release the oil lower in the gut, which the ACG notes may reduce reflux. Swallow them whole about 30 minutes before meals, and avoid taking them with antacids, H2 blockers, or proton pump inhibitors, which can dissolve the coating early. If reflux is a regular problem, psyllium may be a gentler place to start.

It can help overall symptoms in both, because it is a soluble fiber that forms a gel and gives stool more consistent bulk. The ACG suggests soluble fiber for global IBS symptoms, and in a 275-person trial, 57% of people taking 10 g of psyllium a day reported adequate relief in the first month, versus 35% on placebo. Wheat bran, by contrast, does not seem to help and can make symptoms worse. Stir each gram into at least 30 ml of liquid, keep drinking through the day, and take it half an hour to an hour apart from medicines.

It is usually judged over weeks rather than days. EMA advises taking enteric-coated peppermint oil until symptoms settle, usually within one to two weeks, and allows courses of up to three months for persistent symptoms, and recent trials measured results over four to eight weeks. Psyllium starts to soften stool within 12 to 24 hours, but in IBS trials its benefits were measured over the first month and beyond. If symptoms are no better after a few weeks, or new symptoms appear, check back with your doctor.

Several gentle teas are traditional European remedies for bloating and wind: chamomile for crampy discomfort, fennel seed, lemon balm, Ceylon cinnamon, and peppermint leaf tea, which EMA lists for indigestion and wind. These rest on long use rather than IBS trials, and peppermint tea has much less evidence than the capsules and can worsen heartburn. NICE also suggests that oats and linseeds, up to a tablespoon a day, may help wind and bloating. People allergic to ragweed or daisies should be careful with chamomile, and EMA does not recommend lemon balm, medicinal cinnamon, or fennel in pregnancy.

05 References

Sources

These references support the claims in this guide. Each herb’s monograph carries its own full source list.

  1. ACG clinical guideline: management of irritable bowel syndrome

    American Journal of Gastroenterology, American College of Gastroenterology (PubMed 33315591), 2021

    Basis for the ratings of peppermint oil (suggested for global symptoms) and soluble fiber (suggested, graded a strong recommendation), and for celiac and fecal calprotectin testing, the low-FODMAP diet trial, and gut-directed psychotherapy.

  2. Irritable bowel syndrome in adults: diagnosis and management (CG61)

    National Institute for Health and Care Excellence (NICE), 2017

    Supports the mixed rating for flaxseed: recommendation 1.2.1.4 suggests that people with IBS who have wind and bloating may find oats and linseeds (up to 1 tablespoon per day) helpful.

  3. Effects of linseeds on the symptoms of irritable bowel syndrome: a pilot randomised controlled trial

    Journal of Human Nutrition and Dietetics (PubMed 22690855), 2012

    The open pilot of 40 people with IBS in which two tablespoons of whole or ground linseeds daily for four weeks did not improve symptom severity significantly more than no linseeds.

  4. Artichoke leaf extract reduces symptoms of irritable bowel syndrome and improves quality of life in otherwise healthy volunteers suffering from concomitant dyspepsia: a subset analysis

    Journal of Alternative and Complementary Medicine (PubMed 15353023), 2004

    Supports the traditional rating for artichoke: a post hoc subset of 208 adults with IBS from an open, uncontrolled study found IBS incidence fell 26.4% and bowel habit shifted toward normal after two months, signals that still need a placebo-controlled trial.

  5. Curcumin and Fennel Essential Oil Improve Symptoms and Quality of Life in Patients with Irritable Bowel Syndrome

    Journal of Gastrointestinal and Liver Diseases (PubMed 27308645), 2016

    Supports the traditional rating for fennel: the only randomized IBS trial (121 patients, 30 days) used fennel essential oil combined with curcumin, reducing symptom scores by 50% versus 26% with placebo, so fennel’s own contribution cannot be separated.

  6. Diagnosis of Irritable Bowel Syndrome

    National Institute of Diabetes and Digestive and Kidney Diseases (NIH), 2017

    Explains how IBS is diagnosed and lists symptoms that suggest another condition, including anemia, rectal bleeding, black stools, weight loss, and a family history of celiac disease, colon cancer, or inflammatory bowel disease.

  7. Peppermint oil

    National Center for Complementary and Integrative Health (NIH), 2025

    Federal summary that enteric-coated peppermint oil may improve IBS symptoms, with heartburn as the main side effect and a warning against menthol near infants’ faces.

  8. European Union herbal monograph on Mentha x piperita L., aetheroleum (Revision 1)

    European Medicines Agency (EMA/HMPC/522410/2013), 2020

    Supports well-established use of enteric-coated capsules for cramping, wind, and pain in IBS, timing before meals, the acid-reducer caution, contraindications, and the age limits.

  9. Systematic review and meta-analysis: efficacy of peppermint oil in irritable bowel syndrome

    Alimentary Pharmacology and Therapeutics (PubMed 35942669), 2022

    The 10-trial, 1,030-patient review showing benefit over placebo for global symptoms and abdominal pain, with more side effects and very low quality evidence.

  10. The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis

    American Journal of Gastroenterology (PubMed 25070054), 2014

    The 14-trial, 906-patient review finding benefit from soluble fiber such as psyllium but not from bran.

  11. Soluble or insoluble fibre in irritable bowel syndrome in primary care? Randomised placebo controlled trial

    BMJ (PubMed 19713235), 2009

    The 275-patient trial in which 10 g of psyllium a day gave adequate relief to 57% versus 35% on placebo in the first month, while bran helped less.

  12. Community herbal monograph on Plantago ovata Forssk., seminis tegumentum

    European Medicines Agency (EMA/HMPC/199774/2012), 2013

    Supports psyllium husk as a fiber supplement in constipation-predominant IBS, the 30 ml of liquid per gram rule, choking and blockage warnings, spacing from medicines, and pregnancy and age guidance.

  13. Treatment of irritable bowel syndrome with herbal preparations: results of a double-blind, randomized, placebo-controlled, multi-centre trial

    Alimentary Pharmacology and Therapeutics (PubMed 14984373), 2004

    Source for the STW 5 sentence in the introduction: 208 patients; STW 5 and STW 5-II reduced abdominal pain and IBS symptom scores more than placebo at 4 weeks, while the bitter candytuft mono-extract did not differ significantly from placebo.

  14. Menthacarin, a Proprietary Peppermint Oil and Caraway Oil Combination, Improves Multiple Complaints in Patients with Functional Gastrointestinal Disorders: A Systematic Review and Meta-Analysis

    Digestive Diseases (PubMed 36502789), 2023

    Source for the peppermint–caraway sentence in the introduction: benefit in three functional dyspepsia trials, while IBS evidence was limited to subgroup analyses and a placebo-controlled trial reported only as a congress abstract that did not reach statistical significance.

  15. Public statement on Chelidonium majus L., herba

    European Medicines Agency (EMA), 2011

    Source for the greater celandine caution: EMA judged the benefit–risk of oral greater celandine negative because of liver injury reports and lack of proven efficacy.

  16. Iberogast Produkte: Pflichttexte

    Bayer Vital GmbH, 2023

    Source for the statements that Iberogast Classic contains greater celandine with liver warnings and that Iberogast Advance contains six herbs and no celandine.

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