Mint is the most widely consumed herb in the Arab world, a cultural bridge connecting the morning tea of the Hijaz to the evening Atay of Morocco. Beyond its cooling flavor, mint's active compound—menthol—is a clinically recognized treatment for digestive disorders and respiratory relief.
30+Global species
8 min readUpdated 2026-05-28Reviewed SFDA
MH
Dr. Mona Al-Harbi
SFDA-licensed Clinical Dietitian — medically reviewed this content.
SFDA Licensed12 years experience
Medical Disclaimer: The following content is a general educational reference based on peer-reviewed studies and classical medical heritage. It does not substitute professional medical advice. If you have a health condition, take chronic medications, or are pregnant or breastfeeding, consult your doctor before following any dietary recommendation.
Mint is a genus of plants in the Lamiaceae family. While there are dozens of species, two dominate the kitchen: Spearmint (Baladi), which is mild and sweet, and Peppermint, which is sharp and intensely cooling. In Saudi Arabia, Spearmint is the standard for the ubiquitous "Red Tea with Mint," prized for its ability to cut through the richness of a heavy breakfast or dinner.
The herb's power lies in menthol, a compound that doesn't actually lower the temperature of your mouth but tricks the brain into feeling a "cooling" sensation by activating specific nerve receptors.
Mint Science — Health Benefits
IBS & Digestion
Strong clinical evidence
Peppermint oil is one of the most effective natural treatments for Irritable Bowel Syndrome (IBS). It works by relaxing the smooth muscles of the intestines, significantly reducing bloating, gas, and abdominal pain.
Mental Focus
Cognitive support
Studies suggest that even the scent of peppermint can improve memory, alertness, and processing speed. Drinking mint tea during study sessions or work can provide a natural, caffeine-free cognitive boost.
Headache Relief
Topical application
Applying diluted peppermint oil to the temples has been shown in clinical trials to be as effective as standard doses of acetaminophen for tension headaches by increasing local blood flow and soothing nerves.
Nausea Relief
Safe for pregnancy
Mint tea is a widely recommended natural remedy for morning sickness and travel nausea. It settles the stomach lining and reduces the urge to vomit without the side effects of anti-emetic drugs.
The "No Boil" Rule
To preserve mint's aromatic oils, never boil the leaves. Boiling evaporates the menthol and leaves you with a "grassy" bitter taste. Always add fresh mint to your tea after taking it off the heat, cover, and steep for 2 minutes.
Kitchen Uses in Saudi & Gulf Cooking
Saudi Red Tea1 sprig
A fresh sprig of Spearmint in a glass of hot Ceylonese tea. The cooling mint balances the hot, sweet tea, making it the ultimate social beverage.
Tabbouleh1/4 cup
Finely chopped fresh mint is the secret to a great Tabbouleh. It adds a high-note of freshness that counters the earthy parsley and lemon.
Mint Yogurt (Raita)1 tbsp
Greek yogurt + dried or fresh mint + garlic + cucumber. This cooling dip is essential for serving with spicy Kabsa, Mandi, or Biryani.
Lamb Marinade1 tbsp
Dried mint used in a rub for grilled lamb. It cuts through the fat of the meat and provides a savory, herbal crust.
Frequently Asked Questions
Is mint safe during pregnancy?
Yes. Mint tea is considered safe and is often used to treat pregnancy-related nausea. However, excessive amounts of concentrated peppermint oil should be avoided as it can trigger reflux or, in very high doses, affect milk supply.
How do I keep mint fresh for longer?
Treat it like flowers: trim the stems and place the mint bunch in a glass of water in the fridge, covering the leaves loosely with a plastic bag. It will stay crisp for up to 10 days.
Does mint tea help with reflux?
Caution is needed. While mint aids general digestion, it can relax the lower esophageal sphincter, which might worsen acid reflux (GERD) in some people. If you have chronic heartburn, test with a small cup first.
