Best Herbal Teas for Healthy Weight Gain – Expert-Backed Guide

💡 Why “weight-gain” teas at all?

Most tea talk online is about fat burning. That’s great—unless you’re underweight, recovering from illness, or trying to add healthy mass. In that case you want teas that may help you eat more comfortably, absorb better, and blunt stress-driven catabolism—not the thermogenic, appetite-suppressing stuff.
👉 Example: green-tea catechins are linked with small weight-loss effects—not ideal when you’re trying to gain. PubMed+2PubMed+2

🚫 Teas to avoid if your goal is gain

• Strong green tea / fat-burn blends (catechins + caffeine) → thermogenic, appetite blunting. PubMed+1

• Stimulant formulas (bitter orange, high-caffeine concentrates) → can suppress appetite and stress your system.

🧭 How to use this guide

• Start with 1–2 core teas (🍯 gentle, digestive, or stress-calming); add others slowly.

• Combine with a calorie surplus (protein 1.2–2.0 g/kg/day) and resistance training 🏋️.

• Track weight, appetite, BP, and any side effects weekly.

• Rotate herbs every 8–12 weeks; pause potent ones periodically.

🌿 The 20 Best Herbal Teas for Supporting Weight Gain

Each entry = Mechanism 🧠 • How to use 🔧 • Risks ⚠️ • Pro tip 💬

1) 🫘 Fenugreek (Trigonella foenum-graecum)

🧠 Mild appetite & insulin signaling support; soluble fiber soothes the gut.
🔧 Crush ¼–½ tsp seeds/cup • Steep 10–15 min • 1–2×/day before big meals.
⚠️ Gas/bloating; may lower blood sugar; pregnancy caution.
💬 Pairs well with cinnamon for smoother glucose handling.

2) 🍬 Licorice Root (Glycyrrhiza glabra)

🧠 GI-lining support; slows cortisol breakdown → may reduce catabolism.
🔧 1–2 g root/cup • Steep 10 min • 1×/day • Limit to 3–4 weeks on, then break.
⚠️ Can raise blood pressure and lower potassium (pseudo-hyperaldosteronism). Avoid if hypertensive or on diuretics. PubMed Central+3PubMed Central+3PubMed Central+3
💬 If you ever notice swelling/headache, stop and check BP.

3) 🧘 Ashwagandha (Withania somnifera)

🧠 Adaptogen; reduces stress and food-craving dysregulation—human RCTs show benefits in stressed adults (including weight measures). PubMed Central+3PubMed Central+3PubMed+3
🔧 2–3 g dried root/cup • 8–10 min • 1× in the evening for 8–12 weeks.
⚠️ Thyroid/immune/sedative drug interactions; mild GI upset.
💬 Best for “can’t eat when stressed” types.

4) 🌿 Holy Basil / Tulsi (Ocimum sanctum)

🧠 Gentle stress modulation + digestive comfort.
🔧 1 tsp dried leaves/cup • 8 min • 1–2×/day.
⚠️ Generally mild; anticoagulant caution.
💬 Calm afternoon cup that won’t tank appetite.

5) 🫚 Ginger (Zingiber officinale)

🧠 Improves gastric emptying and antral contractions → less nausea, better meal throughput. PubMed+1
🔧 4–6 fresh slices or ½ tsp powder • 8–10 min • 1× before lunch/dinner.
⚠️ May worsen reflux; anticoagulant caution.
💬 Prime appetite “starter” before your biggest meal.

6) 🌱 Peppermint (Mentha piperita)

🧠 Carminative; reduces gas/bloating → eating is more comfortable.
🔧 1 tsp leaves • 5–7 min • 1 cup after meals.
⚠️ Can relax the LES and increase reflux risk—avoid with GERD. PubMed Central+1
💬 If refluxy, swap to chamomile instead.

7) 🌸 Marshmallow Root (Althaea officinalis)

🧠 Demulcent mucilage coats GI lining → comfort, potential absorption support. PubMed Central+2PubMed Central+2
🔧 1 Tbsp cut root • Simmer 10 min + steep 10 • 1 cup before meals.
⚠️ May delay med absorption (separate by 60+ min).
💬 Great when the gut feels “raw” or irritated.

8) 🫘 Mucuna (Mucuna pruriens)

🧠 Natural source of L-DOPA → dopaminergic tone may nudge appetite/motivation. Quality varies widely. PubMed Central+2PubMed Central+2
🔧 500 mg–1 g seed powder lightly steeped • 1× mid-afternoon for 6–12 weeks.
⚠️ Serious interaction risks (psychiatric meds, levodopa); BP/HR changes.
💬 Use only with clinician oversight.

9) 🌳 Slippery Elm (Ulmus rubra)

🧠 Demulcent; eases gastritis-like discomfort → can help you tolerate bigger meals.
🔧 1 Tbsp inner bark powder • Warm (not boiling) water • 10 min • 1–2×/day.
⚠️ Separates from meds by 60 min.
💬 Sibling to marshmallow—choose one.

10) 🌼 Cardamom (Elettaria cardamomum)

🧠 Digestive stimulant, aromatic carminative → eases fullness/bloat.
🔧 Crush 2–3 pods into any tea • 5 min • before/with meals.
⚠️ Low risk.
💬 Adds lovely flavor to fenugreek/ginger blends.

11) ⭐ Fennel (Foeniculum vulgare)

🧠 Aromatic carminative; mild appetite lift.
🔧 1 tsp crushed seeds • 8 min • 1× before lunch/dinner.
⚠️ Mild estrogenicity; allergy possible.
💬 Chew a few seeds post-meal for extra help.

12) 🌿 Panax Ginseng

🧠 Classic “qi”/vitality tonic → energy for training + appetite support.
🔧 1–2 g root • 7–10 min • morning use; 8–12 weeks on, then rest.
⚠️ BP/insomnia risk; anticoagulant/diabetes drug interactions.
💬 Great if you’re fatigued and under-eating.

13) 🌾 Shatavari (Asparagus racemosus)

🧠 Ayurvedic rasayana; gentle GI and hormonal support → can steady appetite.
🔧 1 tsp powder • 10 min • evening cup for 8–12 weeks.
⚠️ Hormone-sensitive conditions: caution.
💬 Often well-tolerated; pairs with ashwagandha.

14) 🌰 Cinnamon (Cinnamomum verum/cassia)

🧠 Insulin sensitivity aid + digestive warmth → better nutrient partitioning.
🔧 ¼–½ tsp powder/stick in blends • daily with meals.
⚠️ Cassia has coumarin (liver caution) at high intakes; diabetic meds caution.
💬 Cozy add-on to almost any recipe/tea.

15) 🌿 Nettle Leaf (Urtica dioica)

🧠 Mineral-rich nutritive; may correct subtle deficits that blunt appetite/energy.
🔧 1–2 tsp leaves • 10 min • morning cup.
⚠️ Mild diuretic; anticoagulant/diuretic interactions.
💬 Easy daily “multi-vitamin” in a mug.

16) 🌸 Saffron (Crocus sativus)

🧠 Appetite & mood nudge via sensory and neurotransmitter pathways.
🔧 2–3 threads • 5 min (not boiling) • mid-morning.
⚠️ High doses toxic; pregnancy caution.
💬 Use sparingly—aroma does the magic.

17) 🌿 Dandelion (Taraxacum officinale)

🧠 Bitter digestive tonic → supports bile/pancreatic secretions for fat digestion.
🔧 1–2 tsp root/leaf • 10 min • first cup of day.
⚠️ Mild diuretic; gallbladder disease caution; drug interactions possible.
💬 If too “bitter,” blend with fennel + rose.

18) 🌹 Rose/Rosehip

🧠 Pleasant aroma/flavonoids; sensory lift → makes eating more appealing.
🔧 1 tsp petals/hips • 8 min • mid-afternoon.
⚠️ Low risk.
💬 Excellent “palate joy” tea.

19) 🌼 Chamomile (Matricaria chamomilla)

🧠 Calms gut spasm + promotes sleep → helps recovery/anabolism.
🔧 1 Tbsp flowers • 5–7 min • 1 cup before bed.
⚠️ Ragweed allergy risk; mild sedative interactions.
💬 If nights are restless, this helps.

20) 🧪 Blend: Licorice + Fennel + Cardamom

🧠 Synergy = GI lining + appetite + carminative.
🔧 ½ tsp licorice + ½ tsp fennel + 2 crushed cardamom • 10 min • 1×/day.
⚠️ All licorice cautions apply (BP/potassium). PubMed Central
💬 Flavorful “appetite primer” before your biggest meal.

🗺️ 4-Week “Gain-Gently” Routine (plug-and-play)

Week 1 (Intro):

• ☀️ Morning: Nettle

• 🍽️ 20–30 min before lunch: Ginger

• 🍽️ 45–60 min before dinner: Fenugreek

• 🌙 Bedtime: Chamomile

Week 2 (Add an adaptogen):

• Keep Week-1 cups + add Ashwagandha (evening).

• If BP is normal, swap one fenugreek for Licorice (3 weeks on, then off). PubMed Central

Week 3 (Rotate flavors):

• Add Cinnamon to fenugreek/ginger; try Shatavari at night.

• If bloaty, use Peppermint after meals (skip if GERD). PubMed Central

Week 4 (Assess & fine-tune):

• If appetite still low, discuss Mucuna with a clinician. PubMed Central

• If reflux shows up, replace peppermint with Chamomile/Marshmallow. PubMed Central

📊 Aim for +250–500 kcal/day, 3–4 protein-rich meals, and 3×/week strength training. Adjust teas to support comfort, not replace food.

🧠 Science Snapshots (quick receipts)

• Green tea = weight-loss direction (not gain). PubMed+1

• Ashwagandha improved stress metrics and supported body-weight outcomes in stressed adults (RCTs). PubMed Central+2PubMed+2

• Ginger can speed gastric emptying & stimulate antral contractions (helps pre-meal timing). PubMed

• Peppermint oil can lower LES pressure → more reflux risk in some folks. PubMed Central

• Licorice in excess may cause hypertension & hypokalemia (pseudo-hyperaldosteronism). PubMed Central

• Mucuna naturally contains L-DOPA; quality/strength vary across products. PubMed Central+1

• Marshmallow is a demulcent that can coat/soothe GI mucosa (space from meds). PubMed Central

🧾 Quick-Glance Table

📣 Expert-Style Notes

“Ashwagandha root extract can be used for body-weight management in adults under chronic stress.” — RCT evidence. PubMed Central

“Peppermint oil decreased lower esophageal sphincter pressure and increased the likelihood of reflux.” — GI physiology review. PubMed Central

“Continuous intake of large amounts of liquorice is a known cause of pseudo-hyperaldosteronism leading to hypertension and hypokalemia.” — Narrative review. PubMed Central

❓FAQ (SEO-friendly)

How long until I notice results?
7–14 days for appetite/comfort; 3–8 weeks for scale changes—assuming you eat in a surplus and lift.

Are herbs as strong as prescription appetite stimulants?
No. Think supportive, not substitutive. They can make eating easier and recovery smoother.

Can I combine teas?
Yes—avoid stacking overlapping risks (e.g., licorice + strong stimulants). Add 1 new herb at a time.

What if I get reflux?
Ditch peppermint; use chamomile or marshmallow; avoid huge late-night meals. PubMed Central

Do these build muscle?
Muscle = protein + progressive resistance. Teas help you eat, digest, and recover.

Any red-flag symptoms?
Swelling, headaches, high BP (licorice), palpitations, mood swings (mucuna), persistent GI pain. Stop and seek care.

⚠️ Disclaimer: This is educational content, not medical advice. Herbs can interact with medications and aren’t appropriate for everyone. If you’re pregnant, breastfeeding, have heart/kidney/liver/thyroid issues, high blood pressure, or take prescription meds (anticoagulants, antidepressants, steroids, diabetes/thyroid drugs), talk to your clinician before using any herb.