Moon Milk for Digestion: The Ultimate Recipe for Bloating and IBS Relief

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Most of us only think about digestion when it’s not going well. You know the drill: you eat something a little too heavy, you’re bloated, and then your jeans feel like a bad idea. Been there.

That’s actually how I stumbled into making moon milk for digestion. I’d already been drinking it at night to help with sleep (you can read that post here), and I’d recently started making a hormone-supporting version in the mornings to help with energy and balance (you’ll find that one right here).

But one night I swapped in a few gut-friendly herbs—and the difference was instant.

So if you’re looking for a cozy way to support your gut (without chalky supplements or a million food rules), you’re in the right place.

Let’s talk about how to make moon milk for digestion—with real ingredients, real benefits, and yes, a really happy belly.

What Is Moon Milk (And Why It’s Not Just for Sleep)

If you’ve been around here for more than five minutes, you know I talk about moon milk a lot. And for good reason—it’s one of those rituals that’s endlessly customizable and surprisingly effective. Whether I’m making it to support sleep, ease hormone fluctuations, or just create a quiet moment in the day, moon milk always delivers.

Moon milk is a warm, plant-based drink made with adaptogens, herbs, and soothing spices. It’s rooted in Ayurvedic tradition but totally adaptable to modern life. For this version, we’re focusing on gut-loving ingredients that calm the digestive system without being fussy or overcomplicated.

My base is almost always homemade hemp or almond milk (if you want to try making your own, I’ve got a full guide here). From there, it’s all about layering in the right herbs and spices to support digestion.

Can Moon Milk Really Help with Digestion?

Short answer? Yes—but it’s more like… gentle support.

Digestion is one of those things we don’t think much about. It’s usually a combination of stress, rushed eating, and maybe one too many slices of sourdough (guilty). And while there’s no one-size-fits-all fix, certain herbs and spices have been used for centuries to support the gut in a very real, very effective way.

Moon milk taps into that—especially when you focus on ingredients that are known to:

• Soothe the gut lining
• Reduce bloating and gas
• Stimulate digestion gently
• Help calm the nervous system (hello, stress-related belly aches)

The Gut–Brain Connection (Why Stress Wrecks Digestion)

Did you know your gut and brain are constantly chatting? It’s called the gut-brain axis—and it means that when one’s frazzled, the other usually follows.

If you’re feeling anxious, your digestion can totally stall. And if your gut’s inflamed or sluggish, it can mess with your mood, energy, and even sleep. (Yes, your gut literally makes feel-good neurotransmitters like serotonin!)

That’s why rituals like moon milk can be such a game-changer: the warm drink calms your nervous system, while the herbs soothe your belly. A win-win for body and mind.

Researchers call your gut the “second brain” for a reason—it has over 100 million neurons and sends more messages to your brain than your brain sends to it!

So… Which Ingredients Are Best for Digestion?

Not every herb or adaptogen deserves a spot in your moon milk recipe. Some ingredients are amazing for hormones or sleep, but when your stomach’s bloated, gurgling, or just… off, you need support that’s both gentle and effective.

Here’s a breakdown of the best digestion-friendly ingredients to include in your moon milk for digestion—based on tradition and backed by science.

1. Ginger

Ginger is my no-brainer gut remedy. If I’m feeling bloated, sluggish, or like my food just isn’t moving, I’ll toss in some ginger. It helps get things flowing by waking up your digestive system and encouraging the release of enzymes and bile—aka, it helps your body break things down faster and smoother. In fact, studies have shown that ginger can help your stomach empty faster, which is a fancy way of saying it keeps food from sitting around too long and making you feel blah.

Best in: powder form for quick prep, or fresh slices simmered in milk for a slow, spicy infusion.

2. Cardamom

Cardamom is the quiet star of digestive blends. It’s super gentle but incredibly effective at easing gas, reducing that heavy, “ugh” feeling, and helping your gut settle after a meal. It has this soft, floral sweetness that instantly makes your moon milk feel luxe without being fussy.

Best when combined with cinnamon for a chai-like blend that’s gut-friendly and soul-warming.

3. Fennel Seeds

Fennel is the real deal when it comes to bloat. It’s been used forever in cultures around the world (ever notice the fennel at Indian restaurants?) to ease gas, soothe cramping, and support smoother digestion. It has a light licorice flavor that feels fresh but not overpowering. Research even backs this up—fennel has been shown to reduce IBS symptoms like gas, cramping, and bloat.

Crush lightly before simmering in your milk for maximum release of oils and flavor.

4. Cinnamon

Cinnamon adds warmth, sweetness, and a whole lot of gut-loving benefits. It helps balance blood sugar (which can impact how your body digests and stores food), reduces sluggishness, and brings everything together flavor-wise. It’s grounding and comforting—which is exactly what you want when your stomach is a little chaotic.

Use Ceylon cinnamon (true cinnamon) if you’re drinking it often—it’s gentler and less likely to build up in the body than Cassia.

Optional Add-Ins (Targeted Support)

These are helpful when you need more specific support—like gut lining repair or stress-induced belly trouble.

Licorice Root (DGL)

If your stomach is feeling raw or fiery (hello, heartburn), licorice root can be incredibly soothing. The DGL version is easier on the body and still helps coat and protect your gut lining. It’s great for calming irritation and helping your belly feel more grounded.

Start with a small pinch—it has a strong, sweet flavor.

Ashwagandha

This one’s less about your stomach directly and more about what’s causing your stomach to freak out. Stress, anxiety, or even just rushing through meals can mess with digestion. Ashwagandha is a calming adaptogen that helps bring your cortisol down and your nervous system back to baseline. In one study, people taking ashwagandha had lower stress and cortisol levels—which is great news for your gut, since stress is one of the biggest digestion disrupters.

Use in small amounts; it’s earthy and can easily dominate the flavor.

Chamomile or Lavender

Perfect if your digestive troubles show up when you’re tense or anxious. Both chamomile and lavender are known for their calming, muscle-relaxing properties—so they help take the edge off your gut and your mood. And, as it turns out, chamomile’s chill vibes are backed by science—it’s known to have calming effects on the digestive tract, especially when things are feeling tight, tense, or crampy.

Infuse into your milk with a tea sachet, or use a floral powder blend.

Bonus Herbs You Can Rotate In Your Moon Milk for Digestion

If you like having a few options on hand—or just want to tailor your moon milk to the seasons—these are some gentle, go-to herbs I love rotating in. They’re especially helpful if you deal with inflammation, sensitivity, or just want to give your digestive system a little extra TLC.

Marshmallow Root

This isn’t the fluffy kind you roast over a fire—real marshmallow root is a soothing herb that’s been used for centuries to help calm irritated stomachs. It’s naturally slippery (in the best way), and creates a protective layer in the gut.

Steep 1 tsp of dried marshmallow root in warm water for 10–15 minutes before adding the tea to your moon milk base. It doesn’t love direct heat, so brew separately and mix in at the end.

Slippery Elm

Similar to marshmallow, this one turns a little gel-like when mixed with liquid—which sounds weird but feels amazing when your stomach is acting up. It’s often used for things like heartburn, bloating, or IBS. Herbalists have used this for centuries, and it’s still recommended today for soothing IBS symptoms and calming inflammation in the gut.

Stir in ¼ to ½ teaspoon of slippery elm powder after heating your moon milk. Whisk well—it thickens as it sits, so sip slowly for that full, cozy effect.

Holy Basil (Tulsi)

This one supports digestion in more of an indirect but powerful way. Tulsi is an adaptogen that helps your body manage stress, which we all know can wreak havoc on digestion. It’s calming, anti-inflammatory, and has a soft, earthy flavor that works beautifully in a nighttime blend.

Use a tulsi tea bag and steep it right in your milk as it warms, or make a strong cup of tulsi tea and use it as the base liquid for your moon milk (instead of water or plain milk).

Ingredients I Usually Avoid in Moon Milk for Digestion

Some popular add-ins just don’t vibe well with digestive discomfort:

• Heavy fats (like coconut oil or nut butter) – Can weigh down digestion, especially in the evening.
• Maca – Energizing but can feel too stimulating and earthy when your gut’s already cranky.
• Cayenne or other spicy herbs – While they stimulate digestion in small amounts, they can aggravate sensitive stomachs.

Gut-Soothing Moon Milk Recipe for Digestion

(aka: the Only Recipe You Really Need for Bloating, Sluggish Digestion, or That “Ugh” Feeling After Dinner)

This is my go-to blend when my stomach feels off. It’s soothing, gently spiced, and works without tasting like medicine.

Ingredients (1 Serving):

• 1 cup unsweetened hemp milk (homemade if you’re feeling fancy)
• ½ teaspoon crushed fennel seeds
• ¼ teaspoon ground ginger
• ¼ teaspoon ground cardamom
• ½ teaspoon Ceylon cinnamon
• 1 teaspoon raw honey (or maple syrup for a vegan option)

Instructions:

Warm Your Milk

Pour 1 cup of hemp milk into a small saucepan. Set it over medium-low heat—we’re warming it slowly to keep everything gentle and cozy. No boiling bubbles here, just a soft steam rising from the surface.

Add the Spices

Once the milk is warm, whisk in your ½ tsp crushed fennel seeds, ¼ tsp ground ginger, ¼ tsp ground cardamom, and ½ tsp cinnamon. Keep stirring slowly so the spices dissolve and infuse evenly. This is where the magic (and the smell) begins.

Simmer and Infuse

Reduce the heat slightly and let the spiced milk simmer gently for 5–8 minutes. This gives the herbs time to release their soothing properties while blending into a warm, mellow flavor. It should smell like a spiced candle—but better.

Strain (Optional)

If you prefer something smooth, pour your moon milk through a fine mesh strainer to remove fennel bits or spice sediment. Totally optional—some people love the texture. You do you.

Sweeten and Serve

Take the milk off the heat and stir in 1 tsp raw honey (or maple syrup). Pour into your favorite mug..

Why This Works:

• Fennel helps reduce bloating and relaxes your digestive muscles.
• Ginger supports movement in your digestive tract and eases gas.
• Cardamom lightens digestive heaviness and balances gut function.
• Cinnamon helps stabilize blood sugar and warms the gut.
• Raw honey adds a soothing sweetness and supports healthy digestion.

How to Customize the Base Recipe for Specific Digestive Needs

Your core recipe already covers everyday digestion support (bloating, heaviness, sluggish gut). But depending on what your body is going through—stress, inflammation, heartburn, IBS—you can tweak it using a few well-chosen add-ins.

Here’s how to do it without compromising taste or comfort:

If You’re Dealing With Heartburn or Gut Irritation

(Think: acid reflux, inflamed belly, raw feeling)

Add to the base:

• ¼ tsp DGL Licorice Root Powder – protects and soothes the stomach lining
• A splash (2–3 tbsp) of marshmallow root tea – adds a calming, slippery coating

Tip: Skip the ginger if it triggers heartburn—fennel, cinnamon, and cardamom will still have your back.

If You’re Stressed or Anxious (aka “Nervous Belly”)

(Think: IBS flares, churning stomach, stress-induced bloat)

Add to the base:

• ¼ tsp Ashwagandha Powder – calms the nervous system, reduces cortisol
• ¼ cup Tulsi (Holy Basil) tea – adaptogenic support with a gut-calming vibe
• Optional: Infuse with chamomile or lavender tea for added soothing

Tip: Go easy on ginger here if you’re super sensitive—this is more about calming than stimulating.

If You’re Super Bloated or Gassy

(Think: too much food, slow digestion, puffed up belly)

Keep the base as-is, but feel free to boost the fennel to ¾ tsp and the ginger to ½ tsp if you can handle the heat. You can also steep a slice of fresh ginger for an extra kick—it works quickly and adds that satisfying spice.

Bonus Tip: Add a squeeze of lemon or pinch of lemon zest after heating for a fresh, light touch that cuts through heaviness.

If You’re Dealing With IBS or Gut Sensitivity

(Think: sensitive digestion, alternating constipation/diarrhea, unpredictable gut)

Add to the base:

• ¼ tsp Slippery Elm Powder – calms inflammation and helps with bowel regularity
• Optional: 2 tbsp marshmallow root tea – double the gut-soothing action

Tip: These thicken the milk slightly, so drink slowly and whisk well. Cinnamon helps balance the flavor beautifully.

Quick Guide: IBS-Friendly Add-Ins for Moon Milk

Whether you’re dealing with bloat, cramps, or “uh-oh” bathroom patterns, here’s a cheat sheet for building your moon milk for digestion:

Start simple, and listen to your gut (literally). What feels calming one day might be too much on another—especially during flares.

Why Warm Drinks (Like Moon Milk) Work Better Than Cold

There’s something instinctively comforting about sipping something warm when your stomach feels off—and there’s science behind that.

Warm liquids can:

• Help stimulate digestive enzymes
• Relax intestinal muscles and reduce cramping
• Encourage smoother gut motility (aka movement)
• Soothe irritation in the stomach lining

Cold drinks, especially right after a meal, can slow digestion and cause your gut muscles to tense up—kind of like throwing ice water on a simmering pot.

That’s why moon milk for digestion works best when it’s gently heated (not boiling) and sipped slowly.

When to Drink Moon Milk for Digestion (+ When to Skip It)

Here’s what I’ve found works best from real-life, late-night, belly-ache experience:

After Dinner (aka the Sweet Spot)

This is my personal favorite time to drink moon milk for digestion. After dinner—especially when you’ve eaten a little too fast, too much, or just something that didn’t quite sit right—moon milk gives your belly a warm, calming reset.

It’s also a beautiful way to signal that your eating window is done for the day and shift into rest mode.

Tip: Wait 30–60 minutes after eating before sipping. You want your food to settle a bit first.

When You’re Bloated and Regretting It

You know that “why did I eat that” moment? This is the fix. Whether it’s pasta night, a holiday meal, or just too many snacks on the sofa, this moon milk blend is the digestive equivalent of stretchy pants.

Go heavy on the fennel and ginger for this one. They’ll help move things along.

In the Afternoon Slump

Surprise! Moon milk for digestion isn’t just for night. If your lunch isn’t sitting quite right and you’re craving something warm and grounding that won’t spike your blood sugar, this blend totally works mid-afternoon.

You can even enjoy it unsweetened for a more “tonic-like” effect during the day.

When Not to Drink It:

• Right before a workout — the warming spices and milk base can feel heavy.
• On a totally empty stomach (if you’re sensitive) — the spices might be a little strong.
• If you’re in an active IBS flare — avoid heavy add-ins and stick to the gentlest version (cinnamon, fennel, and hemp milk only).

Before Bed: Yay or Nay?

Short answer? It can be a beautiful bedtime ritual—if it works for your body.

For many people, sipping moon milk in the evening feels intuitive—it’s warm, calming, and gently supportive of digestion. But here’s the thing: while your body does switch into “rest and digest” mode at night, your actual digestive function slows down as you wind down for sleep.

That means anything too heavy, spicy, or sweet (even if it’s healthy!) might sit a little longer in your system, especially if you drink it right before bed.

When It’s a Great Idea:

• You’re slightly full and want gentle digestive support before sleep
• You’re using calming ingredients like cardamom, cinnamon, or tulsi
• You’re sipping it 1–2 hours before bed, not as you’re climbing into the sheets
• You’re looking to replace late-night snacking with something warm and nourishing
• You’re pairing it with a slow wind-down like journaling, stretching, or breathwork

When to Skip It:

• You’re already very full or have reflux—even soothing milk can feel heavy
• You’re sensitive to nighttime liquids and wake up to pee
• You’ve added stimulating spices or adaptogens too late in the evening
• You sweetened it with honey or syrup, and your blood sugar dips in the night

If bedtime moon milk doesn’t work for you, enjoy it as a post-dinner digestive ritual, around 7–8 p.m. It’s still warm, calming, and gut-friendly—but you give your body more time to process it before you hit the pillow.

Tips to Make Your Moon Milk for Digestion Actually Work

Moon milk is a beautiful place to start—but it works even better when it’s part of a bigger vibe: slowing down, tuning in, and giving your body what it needs to digest.

Here are a few supportive tips to amplify those gut-loving benefits:

1. Drink It Slowly

Don’t chug it like a latte between errands. The slower you sip, the more your nervous system downshifts—which helps your digestion kick in too.

2. Add Gentle Movement After Meals

A short walk, a few stretches, or just standing and tidying up your kitchen can help keep things moving. Lying down right after eating? Not so much.

3. Belly Breathing Works Wonders

Stress is a major digestion disruptor. Just a few minutes of slow, deep belly breathing can calm your gut and help your body switch into “rest and digest” mode. Breathe in through your nose for 4, hold for 4, out for 6. Do it while your moon milk simmers.

4. Keep a Gentle Food/Mood Journal

If your digestion feels off more often than not, tracking what you eat and how you feel afterward can help you spot patterns. Plus, you can note which moon milk add-ins worked best that day.

5. Hydrate Earlier in the Day

Drinking water right before or after meals can dilute stomach acid, which slows digestion. Try to drink most of your water between meals and keep it light during dinner. Not a hard rule—just something to notice if you’re bloating regularly.

6. Don’t Skip the Chew

Digestion starts in your mouth. If you’re scarfing meals and chasing them with moon milk, your stomach is doing all the heavy lifting. Chew well and slow down.

FAQs About Moon Milk for Digestion

What is the best moon milk recipe for digestion?

The best moon milk for digestion includes gut-soothing ingredients like fennel, ginger, cardamom, and cinnamon—all gently simmered in a warm, non-dairy milk like almond or hemp. This blend helps reduce bloating, support motility, and calm post-meal heaviness. Sweetened with raw honey, it’s both effective and delicious.

When should I drink moon milk for digestion?

The best time to drink moon milk for digestion is after dinner or 30–60 minutes after a meal. It’s especially helpful in the evening to soothe bloating or heaviness and support your body’s natural “rest and digest” mode.

Can I drink moon milk for digestion every day?

Yes! You can enjoy moon milk daily, especially when it’s made with gentle, food-based herbs like fennel, cinnamon, and ginger. Just be mindful of adaptogens like ashwagandha or licorice root, which may be better in moderation depending on your body and health needs.

Does moon milk really help with bloating?

Moon milk can absolutely help with bloating—especially when made with fennel seeds, ginger, and cardamom, which are known to relax digestive muscles, reduce gas, and stimulate gentle digestion. It won’t replace a healthy diet, but it can be a cozy, effective tool in your routine.

Which adaptogens help with digestion?

Adaptogens like ashwagandha, holy basil (tulsi), and licorice root support digestion indirectly by calming stress, soothing inflammation, and protecting the gut lining. These can be added to your moon milk based on your specific gut needs.

Can I drink moon milk for digestion on an empty stomach?

You can, but moon milk works best as a post-meal ritual or part of a wind-down routine. If your stomach is especially sensitive, it’s gentler to enjoy it after food to avoid any stimulation from the spices on an empty belly.

Is moon milk good for IBS or sensitive stomachs?

Moon milk can be a gentle option for people with IBS or sensitive digestion. Soothing herbs like slippery elm, marshmallow root, and fennel help reduce inflammation and discomfort, while warm milk and calming rituals support digestion holistically.

Can I make moon milk for digestion without a blender?

Yes! You can make it entirely on the stovetop—just whisk your spices into the milk as it heats, then strain for a smooth texture. A handheld frother also works for blending if you’re skipping the simmer.