Can Peppermint Oil Help a Stomachache?

Peppermint oil is derived from the leaves and flowers of the peppermint plant, an herb that's been used to address digestive disorders for thousands of years, according to the National Center for Complementary and Integrative Health (NCCIH). Many people today take peppermint oil in some form to ease the symptoms of digestive conditions, like irritable bowel syndrome (IBS) .

But even if people have been using peppermint for stomach pain since ancient Egypt, is there evidence that it actually works? "Peppermint oil is one of the options you have, and, yes, it is effective," says the gastroenterologist Will Bulsiewicz, MD , the author of Fiber Fueled . "There have been multiple randomized controlled trials and systematic reviews and meta-analyses that show that peppermint oil is useful for IBS and abdominal discomfort," he says.

Here is what experts say about the research, potential benefits, and safe ways to use this herbal treatment to manage stomachache and other GI symptoms.

Research on Peppermint Oil and Stomachache

The cooling sensation of peppermint oil is due to menthol, the active ingredient that also gives the herb its potential stomach-soothing properties.

Peppermint affects the function of the gastrointestinal tract, including the esophagus, gallbladder, and small and large intestines.

In one meta-analysis of 10 randomized controlled trials, peppermint oil was found to be more effective in treating IBS symptoms than a placebo - and this benefit was seen in all 10 trials. The research also found that about 1 in 6 people experienced side effects like reflux, indigestion, and flatulence.

(There are specific ways you can take peppermint oil to decrease the risk of side effects; see below.)

Not everyone in the research benefited from peppermint oil, but that's to be expected. "That's likely because different people experience digestive symptoms for different reasons, and while peppermint oil can be helpful to some, it may not be helpful to everyone," says Robin Foroutan, RDN , an integrative and functional dietitian and a digestive health expert in New York City.

How Does Peppermint Oil Help Stomach Pain?

Stomachache is a type of abdominal pain , which can have a variety of causes, including constipation , IBS, indigestion, food intolerance, gas, and many more, per the National Library of Medicine.

Here are a few ways peppermint oil might work for abdominal discomfort.

Peppermint Oil Reduces Spasms

"Our gut is about 25 feet long and constantly moving," says Dr. Bulsiewicz. Sometimes, the muscles around the gut clamp down and cause discomfort. When menthol, the active ingredient concentrated in peppermint oil, reaches the small intestines, it can relax and soothe those spasms, he says.

Peppermint Oil Reduces Gut Sensitivity

Peppermint oil has calming properties in more ways than one. "Peppermint oil has been shown to reduce hypersensitivity in the gut, which often leads to less pain and discomfort," says Kaytee Hadley, RDN , the "Anti-IBS Dietitian" and the founder of Holistic Health and Wellness in Richmond, Virginia.

Visceral hypersensitivity is a term that means that you have a lower threshold for pain and discomfort in certain organs, like those in your GI tract, per Cleveland Clinic. It's believed that this plays a role in some IBS symptoms.

Peppermint Oil Has Anti-Inflammatory Properties

Inflammation can irritate the intestines, contributing to pain, bloating, cramping, and changes in bowel movements, says Rebecca Russell, RD , a functional medicine registered dietitian in Golden, Colorado. "Inflammation in the gut can be triggered by various factors, including bacterial imbalances, infections, poor diet, and stress," she says. Peppermint has anti-inflammatory properties, and this is another way the herb may help improve gut function.

How to Use Peppermint Oil for Stomachaches

As a natural remedy for stomachache, peppermint oil is considered generally safe when taken orally in recommended doses. It's always a good idea to consult a healthcare provider to make sure that it's recommended for you, though, especially if you have recurrent digestive symptoms. If you take peppermint oil for stomachache, here are a few things to know.

What Form of Peppermint Oil Is Best

It's advised to take peppermint oil in capsules, rather than ingest it directly. While peppermint is an edible essential oil , the oil in its raw form carries a higher risk of side effects because it may take effect too quickly during digestion, leading to side effects like reflux, says Foroutan. It's also possible to use peppermint tea (a less concentrated form) to achieve similar results, and peppermint oil aromatherapy may be effective for reducing nausea and vomiting in certain circumstances, such as after surgery.

How Much Peppermint Oil to Take

If you're using peppermint oil for acute stomach pain, you can take a 180 milligrams (mg) capsule to see if it helps.

If you have IBS, you may choose to use peppermint oil regularly as a preventive. "If you're in that group, you'd use 180 mg three times per day before meals, which will give you that soothing effect when you eat," says Foroutan.

Precautions and Side Effects

Like all supplements, peppermint oil is not regulated by the U.S. Food and Drug Administration, so it's wise to choose and use it with caution. Look for a brand that has third-party certification, which ensures the supplement is accurately labeled and free from contaminants. Follow instructions on the label to ensure that you're taking it correctly.

Menthol, the main ingredient in peppermint, can be toxic in large amounts.

Even in appropriate amounts, peppermint oil is not recommended for some people, including anyone who:

• is pregnant or breastfeeding
• has liver or gallbladder disease
• has a hiatal hernia
• has severe gastroesophageal reflux disease (GERD) or ulcers

In addition, peppermint may make even mild reflux worse because it relaxes the upper esophageal sphincter muscle, allowing stomach contents and acid to bubble back up.

If you have red flag GI symptoms, like unexplained weight loss or anemia, blood in your stool or black tarry stools, or intense pain, these are signs that you need to check in with your doctor, says Bulsiewicz. Intense pain that doesn't improve with treatment, including peppermint oil, may require a trip to the emergency room.

The Takeaway

People have known about the health benefits of peppermint oil for a long time. There is evidence that peppermint oil helps with stomachaches and pains because it relaxes the intestines and reduces visceral hypersensitivity. Although peppermint oil is generally safe, talk to your healthcare provider before incorporating it into your routine.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

1. Peppermint Oil. National Center for Complementary and Integrative Health . October 2020.
2. Scarpellini E et al. The Use of Peppermint Oil in Gastroenterology. Current Pharmaceutical Design . 2023.
3. Chumpitazi BP et al. Review article: The physiologic effects and safety of Peppermint Oil and its efficacy in irritable bowel syndrome and other functional disorders. Alimentary Pharmacology & Therapeutics . March 2018.
4. Ingrosso MR et al. Systematic review and meta‐analysis: efficacy of peppermint oil in irritable bowel syndrome. Alimentary Pharmacology & Therapeutics . August 9, 2022.
5. Abdominal Pain. National Library of Medicine . March 31, 2024.
6. Visceral Hypersensitivity. Cleveland Clinic . May 11, 2022.
7. Sites DS et al. Controlled Breathing With or Without Peppermint Aromatherapy for Postoperative Nausea and/or Vomiting Symptom Relief: A Randomized Controlled Trial. Journal of PeriAnesthesia Nursing . February 1, 2014.
8. Borke J. Menthol poisoning. MedlinePlus . November 2, 2023.

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Grant Chu, MD

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Grant Chu, MD, is an assistant clinical professor at the David Geffen School of Medicine at UCLA . Dr. Chu is also the associate director of education at the UCLA Center for East-West Medicine, using technology to further medical education.

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