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Peppermint

Also: pudina (Hindi, for mint generally) · Mentha × piperita

Peppermint oil capsules have reasonable evidence for IBS symptoms; mint tea is a tradition.

Overall evidence

Evidence level: Moderate evidence

Graded on the capsule research; mint tea itself has not been well studied.

Several trials or reviews point the same way, but studies are short, small, mixed in quality, mostly observational, or test concentrated forms rather than everyday food.

Mint (ingredient)
Photo: Simon Eugster -- Simon 13:07, 2 July 2006 (UTC), via Wikimedia Commons (CC-BY-SA-3.0)

What it is

A hybrid mint (Mentha × piperita) rich in menthol. Our recipes use "mint" generally, which may be spearmint or peppermint.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Morocco

    Sweet green tea with fresh mint is poured for guests after meals.

  • Europe

    Peppermint tea is a familiar after-dinner drink for indigestion.

  • South Asia

    Mint chutney and mint raita cool down rich or spicy dishes.

What the research says

Each claim graded on its own evidence.

  • Enteric-coated peppermint oil and IBS symptoms

    Evidence level: Moderate evidence

    A 2022 review of 10 studies found enteric-coated peppermint oil capsules better than placebo for overall IBS symptoms and abdominal pain, though with more side effects. This is concentrated oil in capsules, not mint leaves or tea.[1]

  • Peppermint tea or leaves for indigestion

    Evidence level: Traditional use only

    There is no good evidence for peppermint on its own for indigestion, and NCCIH notes it may make indigestion worse for some people.[1]

In food amounts

A handful of fresh leaves in a teapot or chutney, or a teaspoon of dried mint in a dish.

We describe everyday cooking amounts only, never supplement doses.

Safety

Health conditions
Peppermint can cause or worsen heartburn and reflux. If you have reflux, see whether it bothers you.[1]
General
Talk to a doctor before using peppermint oil capsules for ongoing tummy symptoms: persistent changes in digestion deserve a proper check.

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Peppermint oil — fact sheet — US National Center for Complementary and Integrative Health (NCCIH, NIH)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with peppermint

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