5 Peruvian Herbs to Settle Your Stomach After a Big Meal

July 26, 2026

Fiestas Patrias is two days away, and if you've ever sat down to a Peruvian Independence Day table, you know the meal doesn't really end when the plates are cleared. It ends with a cup of something afterward: a small, quiet tradition called sobremesa, sitting a little longer at the table while someone puts the kettle on. Here are five herbs that regularly show up in that cup, starting with the one most associated with digestion in Peru: Boldo.

1. Boldo

Boldo (Peumus boldus) leaves have a long history in Andean and Chilean herbal medicine as a bitter, aromatic tea taken after eating, especially after a heavy or fatty meal. The leaf contains a compound called boldine, which lab and animal studies suggest has antioxidant and anti-inflammatory properties. Worth saying plainly: those are preliminary studies, not human clinical trials, so treat the science as promising rather than proven.

Boldo also comes with a real caution most listicles skip. It contains a compound called ascaridole, and in high or prolonged doses it's been linked to liver strain. Most guidance suggests not drinking it daily for extended stretches, generally capping regular use at around 2 to 4 weeks at a time. If you have gallstones or any bile duct condition, skip boldo entirely. The bile-stimulating effect that makes it popular after a heavy meal is the same mechanism that can aggravate an existing blockage. Boldo isn't recommended during pregnancy either. If any of that applies to you, one of the milder herbs below is the better call.

2. Muña

Muña is the Andean mint you'll find growing wild at high altitude, and Peruvian households use it much the way you'd use peppermint: a cup after eating to calm a bloated stomach. We've written a full comparison of Muña vs. peppermint if you want the details, but the short version is that muña tends to have a stronger, more medicinal aroma than the peppermint most Americans grew up with.

3. Manzanilla

Chamomile needs no introduction, but it's worth remembering that in Peru it's not just a bedtime tea. It shows up after big lunches too, usually because it's gentle enough for kids and grandparents alike and nobody has to be talked into drinking it.

4. Hinojo (Fennel)

Fennel seed tea is the classic answer to gas and bloating in Peruvian kitchens, and it tastes faintly of anise, which makes it an easy sell even for people who don't usually like "medicinal" teas. Our Hinojo loose leaf tea is a good starting point if this is new to you.

5. Anís

Anise seed tea is the mildest of the five, sweet enough that it's often the one given to children after a big family meal. It won't do much heavy lifting on its own, but it pairs well as a base note if you're blending it with something stronger like boldo or muña.

How to actually use these

Rotate rather than repeat. Boldo is the most potent of the five and the one with real limits on how often you should drink it. Muña, manzanilla, hinojo, and anís are gentler and more suited to regular after-meal use. If Fiestas Patrias has you eating more than usual this week, reach for boldo once or twice around the holiday itself, and lean on the milder options the rest of the time.

None of these replace seeing a doctor if digestive discomfort is frequent, severe, or doesn't resolve. They're a traditional after-dinner habit, not a treatment for an underlying condition.

*These statements have not been evaluated by the FDA. Boldo is not intended to diagnose, treat, cure, or prevent any disease.