Peppermint Tea For Weight Loss – Health Benefits And Recipes

Experience more than just weight loss by adding this tea to your daily diet!

Medically reviewed by Merlin Annie Raj, RD (Registered Dietitian) Merlin Annie Raj Merlin Annie RajRD (Registered Dietitian) facebook_iconlinkedin_icon
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist linkedin_icon Experience: 6 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , BEd, MSc (Microbiology), Diploma In Nutrition Aparna Mallampalli BEd, MSc (Microbiology), Diploma In Nutrition linkedin_icon Experience: 5 years
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The use of peppermint tea for weight loss is fast gaining popularity. The tea is almost calorie-free, suppresses appetite, reduces stress, and promotes digestive aid. It is a refreshing drink: the mild aroma and taste of peppermint tea help relax the nerves and rejuvenate your entire system. All in all, peppermint tea is great for your body and mind. So, why not include it in your daily routine and kick-start your weight loss journey? Read on to know all about the uses of peppermint tea for weight loss.

How Peppermint Tea Aids Weight Loss

Peppermint tea for weight loss
Image: Shutterstock

1. Suppresses Appetite

Peppermint has a strong scent, which has been documented to reduce appetite and suppress craving. Along with that, it is also a low-calorie fitness drink. This is why people who chew on peppermint sticks or pellets all day eat little. If you have a sweet tooth, consider switching to a cup of peppermint tea to lose weight in healthy manner as it helps suppress your appetite (1).

2. Supports Digestion

Many scientific studies have recorded that peppermint tea helps settle the gastrointestinal tract and promotes healthy bowel movement. The tea has been known to ease constipation and improve digestion, and acts as perfect detox tea for better bowel movement. People suffering from Irritable Bowel Syndrome and dyspepsiai  Another word for indigestion, it is characterized by a burning sensation, flatulence, bloating, and nausea. have found relief by having peppermint tea or peppermint oil capsules (2). Menthol, the active component of mint, exhibits antibacterial and antiseptic properties that make it a good option for improving digestion. An exercise and nutrition focused blogger shared how drinking peppermint tea has improved their health. They write, “I drink mint tea on a daily basis because it is GREAT for IBS. It is incredibly soothing for sore, bloated colons, stomach cramps, and diarrhea (i).”

protip_icon Trivia
The digestive process from start to finish requires calorie expenditure, which is one of the primary reasons it is linked with weight loss.

3. Relieves Stress

NASA researchers have determined that stress can be reduced by the scent of peppermint. According to the study, subjects who smelled peppermint were able to decrease their anxiety and fatigue levels by 20% and frustration levels by 25%. When you are losing weight, the levels of cortisol increase and can cause stress, which leads to improper digestion. Peppermint tea, with its soothing aroma and calming effect, can help you relax and fight stress (3).

4. Burns More Calories

To lose weight, you must burn calories. If the number of calories you burn is more than the number of calories you ingest, you lose weight. The peppermint herbal tea contains trace amounts of caffeine and catechins. These chemicals increase the temperature and, in turn, speed up metabolism. This property helps peppermint tea aficionados stay in shape and be healthier than others.

5. Improves Workouts

The anti-inflammatory, vasoconstrictori  A type of pressor medication that is used to help improve low blood pressure and reduce the amount of blood flow to a particular area. , and anti-spasmodic qualitiesi  The property of a compound that helps reduce the excessive smooth muscle contraction, which causes abdominal cramps and pain. of peppermint make it a keen subject for many exercise endurance studies. Exercise is critical for people who wish to lose weight. The Journal of the International Society of Sports Nutrition conducted a study, which concluded that peppermint oil might have facilitated enhanced air ventilation and an increase in brain oxygen concentration, without the irritating effects of lactate build-up. Most of these effects can help you increase strength and endurance (4).

6. Beats Bloating

Peppermint can prevent bloating; it also helps treat other conditions of the stomach. It relaxes your abdominal muscles and increases the flow of bile, in turn improving fat digestion. This healthy beverage relaxes the gastrointestinal tract and helps ease flatulence. It has been used to treat IBS symptoms, including belly pain, flatulence, diarrhea, and bloating.

Indigestion has been known to cause fatigue or discomfort sometimes. Improving your digestive health can help you burn calories as you go about your daily activities (5).

7. Regulates Cholesterol And Blood Pressure Levels

According to a study, the antioxidants present in peppermint leaves help lower cholesterol levels and decrease toxicity. The leaves also provide sustenance to digestion and intestinal health, and help lower or control cholesterol levels. Thus, peppermint tea aids weight loss and helps maintain intestinal health when you are on a diet (6).

It is clear from the above points that peppermint tea targets the root causes of weight gain and helps to initiate and accelerate weight loss. Now, let’s find out how to prepare this antioxidant-rich peppermint tea and what else we can add to it to augment weight management.

How To Prepare Peppermint Tea

How to prepare peppermint tea for weight loss
Image: Shutterstock

Preparing mint tea is very easy. Here are the different ways to do so.

1. Peppermint Tea Using Fresh Mint Leaves

Ingredients
  • 1 tablespoon chopped fresh mint leaves or 10 whole mint leaves
  • 1 cup water
How To Prepare
  1. Toss the chopped or whole mint leaves in a saucepan.
  2. Add water and let it boil for 5 minutes.
  3. Strain it into a cup.

2. Peppermint Tea Using Dried Mint Leaves

Ingredients
  • 1 teaspoon dried mint leaves
  • 1 cup water
How To Prepare
  1. Bring a cup of water to a boil.
  2. Remove from the flame and add a teaspoon of dried mint leaves. Let it steep for 10 minutes.
  3. Strain and drink.  

3. Peppermint Tea Using Peppermint Oil

Ingredients
  • 2-3 drops peppermint oil
  • 1 cup water
How To Prepare
  1. Heat a cup of water and add 2-3 drops of peppermint oil.
  2. Stir well before drinking.

Other Peppermint Tea Recipes

4. Peppermint And Ginger Tea

Ginger and peppermint tea for weight loss
Image: Shutterstock

Peppermint and ginger tea is an amazing concoction for weight loss. Ginger stimulates the secretion of digestive enzymes and increases gastric motility (7). Here is how you can prepare this tea.

Ingredients
  • 1 teaspoon dried peppermint leaves
  • ½ inch ginger root
  • 1 cup water
How To Prepare
  1. Crush the ginger root using a mortar and pestle.
  2. Bring a cup of water to a boil and add the ginger. Let it boil for 1-2 minutes.
  3. Remove from flame and add the dried peppermint leaves. Let it steep for 5 minutes.
  4. Strain it and drink.

5. Peppermint And Lemon Tea

Lemon and peppermint tea for weight loss
Image: Shutterstock

Lemon is not only a great source of vitamin C, but it also aids weight loss by regulating the enzymes involved in the beta-oxidation of fatty acidsi  The multi-step metabolic process in mitochondria that involves breaking down fatty acid molecules to release energy. . This means it helps to convert the fat into usable energy (8). Here’s how to prepare this tea.

Ingredients
  • 1 tablespoon chopped fresh mint leaves
  • ⅙ th wedge of a lemon
  • 1 cup water
How To Prepare
  1. Toss the chopped mint leaves into a saucepan.
  2. Add water and let it boil for 1 minute. Strain it into a cup.
  3. Squeeze the juice of the lemon wedge.
  4. Stir well before drinking.

6. Peppermint And Cinnamon Tea

Cinnamon and peppermint tea for weight loss
Image: Shutterstock

Ceylon cinnamon aids weight loss by increasing insulin sensitivity and lowering blood glucose levels (9). Here is how to prepare it.

Ingredients
  • 1 teaspoon dried mint leaves
  • 1 ½ inch Ceylon cinnamon stick
  • 1 cup water
How To Prepare
  1. Pour a cup of water into a saucepan.
  2. Put the Ceylon cinnamon and boil the water for 5-7 minutes.
  3. Remove from flame and add the dried mint leaves. Let it steep for 5 minutes.
  4. Strain the leaves and cinnamon stick before drinking.
protip_icon Quick Tip
You can also add a teaspoon of cinnamon powder instead of the sticks while boiling the water.

7. Peppermint And Black Pepper Tea

Black pepper and peppermint tea for weight loss
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Black pepper contains piperine, a phytonutrient that aids weight loss by preventing fat cell proliferation and acts as a fat burner (10). Here is how you can make this delicious tea.

Ingredients
  • 1 tablespoon fresh chopped mint leaves
  • ½ teaspoon freshly ground black pepper
  • 1 cup water
How To Prepare
  1. Toss the freshly chopped mint leaves into a saucepan.
  2. Add water to it.
  3. Boil for 5-7 minutes.
  4. Remove from the flame and strain into a cup.
  5. Add the black pepper powder and stir well before drinking.

8. Peppermint And Honey Tea

Honey and peppermint tea for weight loss
Image: Shutterstock

Honey is an excellent natural sweetener and a potential antidiabetic agent (11). It also possesses antibacterial properties (12). Follow these steps to make this tea.

Ingredients
  • 1 tablespoon fresh mint leaves
  • 1 teaspoon organic honey
  • 1 cup water
How To Prepare
  1. Add the mint leaves to a cup of water.
  2. Pour the water into a saucepan and boil it for 10 minutes.
  3. Remove from flame and strain into a cup.
  4. Add honey and stir well before drinking.
  5. Enjoy the organic tea

9. Peppermint And Fenugreek Seed Tea

Fenugreek and peppermint tea for weight loss
Image: Shutterstock

Fenugreek seeds inhibit fat accumulation and aid fat metabolism. Therefore, these seeds are a potential natural ingredient for weight loss ( 13). Here is how to prepare the tea.

Ingredients
How To Prepare
  1. Soak the fenugreek seeds in a cup of water overnight.
  2. Strain the water in the morning and bring it to a boil.
  3. Remove from the flame and add the dried mint leaves.
  4. Let it steep for 5 minutes.
  5. Strain before drinking.

10. Peppermint And Turmeric Tea

Turmeric powder and peppermint tea for weight loss
Image: Shutterstock

Turmeric is a natural weight loss agent. Curcumin, a potent phytonutrient found in turmeric, is anti-inflammatory in nature and helps to prevent inflammation-induced obesity (14). Turmeric is also antidiabetic in nature ( 15). Here is how to prepare this tea.

Ingredients
  • 1 teaspoon dried mint leaves
  • ½ inch turmeric root
  • 1 cup water
How To Prepare
  1. Use a mortar and pestle to crush the turmeric root.
  2. Add it to a cup of water and boil the water for 7 minutes.
  3. Remove from the flame and add the dried mint leaves. Let it steep for 5 minutes.
  4. Strain and drink.

 These are the best 10 peppermint teas that you can prepare quickly, and they will surely help you lose weight. But what is the best time to consume these? Let’s find out!

Best Time To Consume Peppermint Tea For Weight Loss

You can consume peppermint tea during breakfast, mid-morning or evening snack time, or 30 minutes before dinner. It will help suppress your appetite, increase the metabolic rate, and improve fat mobilization.

Now, the next big question – is peppermint tea safe to consume for weight loss? Here’s your answer.

Is It Safe To Consume Peppermint Tea For Weight Loss?

It is safe to consume peppermint tea, but consult your doctor if you want to take it for weight loss. One also needs to follow other precautions with respect to peppermint tea.

The tea must not be given to children or infants as it may cause breathing difficulties and a burning sensation in the mouth.

Peppermint tea may also lead to allergic reactions like headaches, nasal congestion, cough, wheeze, and swelling (16). If you experience these signs, refrain from consuming the tea and seek immediate medical advice.

People who experience acid reflux should also avoid peppermint tea. Anecdotal evidence suggests it might aggravate acid reflux and cause bloating in some individuals.

The tea may also interfere with certain medications. In a study, intake of herbal tea containing peppermint, along with cyclosporin (an immunosuppressive agent), caused side effects in renal transplant patients (17). Thus, consult your doctor to determine if consuming peppermint tea is suitable for you.

But is peppermint tea better than green tea? Let’s find out in the next section.

Is Peppermint Tea Better Better Than Green Tea For Weight Loss?

Well, peppermint tea and green tea are both scientifically proven to have anti-obesity properties. But, the problem with green tea is that it is not palatable for many women who want to lose weight. They lose interest in green tea soon and get back to coffee, sugar, and creme. Also, flavored green teas do not yield as many results as the organic ones do. So, flavorwise, peppermint tea is the winner. It has a fresh and natural aroma that kills hunger and helps reduce the ever-growing girth of your waist. You will not get bored of it, and these recipes will inspire you to find out what else you can add to make your slimming tea more interesting and palatable. This health and wellness drink has other health benefits as well, and we will find out about them in the next section.

Other Health Benefits Of Peppermint Tea

Other health benefits of using peppermint tea for weight loss
Image: Shutterstock
  • It helps improve concentration and brain function
  • It reduces bad breath
  • It has antimicrobial properties
  • Helps to reduce skin rashes and breakouts
  • It is one of the best herbal medicines for sinusitis
  • Drinking peppermint tea before you go to bed can help you sleep better
  • It can also be used to treat flu, cold, nausea, and vomiting
  • Peppermint tea helps boost your immunity and promote a healthy lifestyle.

Now, let me put forward a few precautions you need to keep in mind.

Precautions

  • Consult your doctor before using peppermint tea for weight loss.
  • Do not use it if you are allergic to it or any of the ingredients mentioned in the tea recipes.
  • Consuming too much of it can cause heartburn. So, stick to the recommended dosage.

Infographic: Top 5 Ways Peppermint Tea Helps Manage Weight

Peppermint tea offers a range of health benefits. It helps increase metabolism, promote satiety, and reduce appetite. Many peppermint tea recipes can keep you healthy while promoting weight loss. The menthol in peppermint has a cooling effect, which can reduce cravings for high-calorie foods. The following infographic lists the top 5 ways peppermint tea can manage weight and support your weight loss journey. Check it out!

top 5 ways peppermint tea helps manage weight (infographic)

Illustration: StyleCraze Design Team

Peppermint offers multiple benefits for your health like supporting the digestive system, boosting immunity and cardiovascular health, and improving sleep and cognitive function. In addition to these benefits, you can take peppermint tea for weight loss as it is known to suppress hunger, speed up metabolism, and lower stress— all vital for long-term weight loss. Depending on your tastes and preferences, you consume peppermint tea as a standalone drink or you can combine it with other weight loss ingredients, such as ginger, peppercorn, turmeric, fennel seeds, and honey. However, avoid this drink if you are allergic to peppermint. And if you aren’t, then consume it in moderation as too much peppermint tea may cause heartburn.

Frequently Asked Questions

Can you mix peppermint and green tea?

Yes. Green tea is packed with beneficial antioxidants, polyphenols, and other compounds that may act as metabolism boosters (18).

Is peppermint tea a laxative?

Yes, it is a mild laxative. Peppermint tea helps ease congestion and improves bowel movements.

Can I mix peppermint tea and coffee for weight loss?

Possibly. Caffeine present in coffee may help reduce weight and overall body fat (19).

Can I mix peppermint and chamomile tea for weight loss?

Yes. Chamomile contains beneficial compounds such as apigenin, luteolin, and essential oils that may help reduce weight (20).

Key Takeaways

  • The strong fragrance of peppermint tea curbs one’s appetite and suppresses craving.
  • Peppermint tea can prevent bloating, relax your abdominal muscles, increase bile flow, and improve fat digestion.
  • You can prepare peppermint tea with fresh mint leaves, peppermint oil, ginger, lemon, and cinnamon.
  • It is advisable to consume peppermint tea after consulting with a doctor since any excess can cause heartburn.
peppermint tea for weight loss

Image: Dall·E/StyleCraze Design Team


Sip your way to better health with peppermint and ginger tea. Discover the anti-inflammatory benefits and how it can help you lose weight. Watch the video now.

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Review article: The physiologic effects and safety of Peppermint Oil and its efficacy in irritable bowel syndrome and other functional disorders
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5814329/
  2. Herbal remedies for dyspepsia: peppermint seems effective
    https://pubmed.ncbi.nlm.nih.gov/18630390/
  3. Effect of peppermint and eucalyptus oil preparations on neurophysiological and experimental algesimetric headache parameters
    https://pubmed.ncbi.nlm.nih.gov/7954745/
  4. The effects of peppermint on exercise performance
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3607906/
  5. Non-Exercise Activity Thermogenesis in Human Energy Homeostasis
    https://www.ncbi.nlm.nih.gov/books/NBK279077/
  6. Peppermint oil
    https://pubmed.ncbi.nlm.nih.gov/17427617/
  7. The Amazing and Mighty Ginger
    https://www.ncbi.nlm.nih.gov/books/NBK92775/
  8. Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in β-Oxidation in Mouse White Adipose Tissue
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754/
  9. Cinnamon Extract Improves Insulin Sensitivity in the Brain and Lowers Liver Fat in Mouse Models of Obesity
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3958529/
  10. Piperine, a component of black pepper, inhibits adipogenesis by antagonizing PPARγ activity in 3T3-L1 cells
    https://pubmed.ncbi.nlm.nih.gov/22463744/
  11. Honey – A Novel Antidiabetic Agent
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399220/
  12. Antimicrobial properties of honey
    https://pubmed.ncbi.nlm.nih.gov/23782759/
  13. Fenugreek Seed Extract Inhibit Fat Accumulation and Ameliorates Dyslipidemia in High Fat Diet-Induced Obese Rats
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4020548/
  14. Curcumin and obesity
    https://pubmed.ncbi.nlm.nih.gov/23339049/
  15. Curcumin and Diabetes: A Systematic Review
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857752/
  16. A case of anaphylaxis to peppermint
    https://aacijournal.biomedcentral.com/articles/10.1186/1710-1492-10-6
  17. Herbal teas interfere with cyclosporin levels in renal transplant patients
    https://academic.oup.com/ndt/article/20/11/2554/1829254
  18. The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/
  19. The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials
    https://pubmed.ncbi.nlm.nih.gov/30335479/
  20. Chamomile as a potential remedy for obesity and metabolic syndrome
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8481792/
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Merlin Annie Raj

Merlin Annie RajRegistered Dietitian Nutritionist

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.   Merlin has conducted various weight management programs, prepared...read full bio

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