How To Make Slippery Elm Tea: Easy Recipes for Weight Loss & More

Slippery elm (Ulmus rubra), a deciduous tree native to eastern North America, has been a cornerstone of herbal medicine for centuries, valued by Native American healers for its soothing properties. The inner bark of this tree, rich in mucilage—a slippery, polysaccharide-rich substance—makes slippery elm tea a popular remedy for digestive health, respiratory support, and more. With a sweet, maple-like flavor, this caffeine-free tea is both delicious and versatile.

Below, we’ll guide you through how to make slippery elm tea, explore its benefits, and answer common questions about its preparation and use.

What is Slippery Elm?

Slippery elm is a member of the Ulmus family, known for its mucilaginous inner bark that creates a soothing, protective coating on mucous membranes. Historically used by Native Americans for gastrointestinal and respiratory issues, it remains a go-to demulcent herb in Western herbalism. However, due to diseases like Dutch elm disease and overharvesting, sustainable sourcing is critical. Always opt for certified organic slippery elm from reputable suppliers like Starwest Botanicals or Mountain Rose Herbs, which prioritize ethical wildharvesting.

Slippery Elm Tea Benefits

Slippery elm tea offers a range of potential health benefits, particularly due to its mucilage content:

Digestive Health: The mucilage soothes the digestive tract, potentially easing discomfort and supporting healthy gut bacteria. A small clinical trial showed improved digestive function in 31 participants using slippery elm powder.

Upper Respiratory Support: The tea coats the throat and esophagus, providing relief for dry tissues, coughs, and irritation.

Urinary Tract Comfort: Traditionally used to soothe urinary tract discomfort, though scientific evidence is limited.

Hair Health: When used as a rinse, slippery elm tea retains scalp moisture and aids detangling.

Benefits for Women: The tea’s soothing properties may support women’s digestive health and ease throat irritation, which can be particularly helpful during hormonal changes that affect digestion or during colds. Its potential to promote scalp health may also benefit women with curly or dry hair.

Slippery Elm Tea Side Effects

Slippery elm is generally well-tolerated, but consider the following:

Allergic Reactions: Rare, but possible in individuals sensitive to elm species.

Medication Interactions: The mucilage may slow the absorption of oral medications; take slippery elm tea at least 1–2 hours before or after medications.

Pregnancy and Breastfeeding: Limited research exists, so consult a healthcare provider before use.

Overuse: Excessive consumption may cause mild stomach discomfort due to its high fiber content.

How to Prepare Slippery Elm Tea

Making slippery elm tea is simple and versatile, whether using powder or whole bark. Below is a basic recipe, with variations for specific needs like constipation or weight loss.

Basic Slippery Elm Tea Recipe

Makes: 1 cup
Ingredients:

1. 1 tablespoon organic slippery elm powder (or finely ground bark)
2. 8 oz boiling water
3. Optional: Honey, organic stevia, lemon, or cinnamon for flavor
4. Instructions:
5. Boil 8 oz of pure or spring water in a kettle.
6. Place 1 tablespoon of slippery elm powder in a mug.
7. Pour hot water over the powder and stir until dissolved. The tea will thicken slightly.
8. Add optional ingredients like honey, stevia, or cinnamon for flavor.
9. Let sit for 3–5 minutes to thicken and cool slightly. Enjoy warm.

Note: Slippery elm tea has a mild, sweet, maple-like flavor that pairs well with cinnamon or marshmallow root for added soothing effects.

Do You Mix Slippery Elm with Hot or Cold Water?

Hot water is preferred for slippery elm tea as it effectively extracts the mucilage, creating the desired soothing texture. Cold water can be used for a lighter infusion, but it may not fully release the mucilage, resulting in a less viscous tea. For best results, use boiling water and let the tea cool slightly before drinking.

How to Make Slippery Elm Tea from Powder

Using slippery elm powder is the easiest method for tea preparation, as it dissolves quickly. Follow the basic recipe above. If using whole bark, grind it into a fine powder using a spice grinder or mortar and pestle before brewing to ensure even extraction.

How to Make Slippery Elm Tea for Constipation

Slippery elm’s mucilage lubricates the gastrointestinal tract, potentially easing constipation.
Recipe Variation:

Add 1 teaspoon organic marshmallow root to the basic recipe for extra soothing and laxative effects.

Use 1.5 tablespoons of slippery elm powder for a thicker, more mucilaginous tea.

Drink 1–2 cups daily, preferably in the evening, to promote bowel regularity.

How to Make Slippery Elm Tea for Weight Loss

While slippery elm isn’t a direct weight loss aid, its fiber content may promote satiety, and its digestive support can complement a healthy diet.
Recipe Variation:

Add 1 teaspoon organic ginger powder to boost metabolism and enhance digestion.

Sweeten with organic stevia (zero-calorie) instead of honey.

Drink 1 cup before meals to help with portion control.

How to Use Slippery Elm Bark

Beyond tea, slippery elm bark can be used in various ways:

Topical Hair Rinse: Brew the basic tea recipe, let it cool, and massage into wet hair for 3–5 minutes. Detangle with a wide-tooth comb, then rinse thoroughly. This promotes scalp moisture and reduces tangles.

Porridge: Mix 2 tablespoons of slippery elm powder with warm water or milk to create a soothing porridge for digestive health.

Lozenges or Syrups: Look for slippery elm in over-the-counter throat lozenges or syrups for cough relief.

Slippery Elm Tea Bags

While slippery elm tea bags are less common, you can make your own:

Place 1 tablespoon of slippery elm powder in a reusable muslin tea bag.

Steep in 8 oz of boiling water for 5–10 minutes.

Remove the bag, add optional flavors, and drink.
Alternatively, check with suppliers like Starwest Botanicals for pre-made slippery elm tea bags or loose powder for custom blends.

Can You Drink Slippery Elm Tea Every Day?

Yes, slippery elm tea is safe for daily consumption for most people due to its gentle, caffeine-free nature. It’s well-tolerated and can be taken as needed for digestive or respiratory support. However, consult a healthcare provider if you’re pregnant, breastfeeding, or taking medications, as the mucilage may affect absorption.

What’s the Best Way to Consume Slippery Elm?

The best method depends on your needs:

Tea: Ideal for digestive and respiratory support, as the mucilage coats mucous membranes effectively.

Porridge: Best for those with sensitive stomachs or needing a more substantial remedy.

Hair Rinse: Perfect for scalp health and detangling.

Capsules or Lozenges: Convenient for on-the-go use, though less customizable than tea.

Slippery Elm Marshmallow Wellness Tea Recipe

For a more robust blend, combine slippery elm with other soothing herbs.
Makes: 3–4 cups
Ingredients:

2 tablespoons organic slippery elm bark powder

2 tablespoons organic marshmallow root or leaf

1 tablespoon organic dried elderberries

1 tablespoon organic red clover blossoms

3 cups boiling water

Raw, organic honey (to taste)

Instructions:

Place all herbs in a heat-proof container.

Pour 3 cups of boiling water over the herbs.

Cover and steep for 20 minutes (or overnight for a stronger infusion).

Strain the herbs, add honey to taste, and drink hot or refrigerate for later use.

Note: This tea can be reheated or stored in the fridge for several days. Use a tea tumbler for all-day sipping.

Sustainable Sourcing and Alternatives

Due to overharvesting and diseases like Dutch elm disease, slippery elm populations are under pressure. Only purchase from sustainable sources like Mountain Rose Herbs, which uses bark from a private organic stand, or Starwest Botanicals for certified organic products. If slippery elm is unavailable, consider marshmallow root or mullein leaves as mucilaginous alternatives that can be grown at home.

Conclusion

Slippery elm tea is an easy-to-make, versatile remedy with a rich history of supporting digestive, respiratory, and hair health. Its sweet, soothing flavor and mucilaginous properties make it a delightful addition to any wellness routine. Whether you’re brewing a simple cup or a wellness blend, this guide equips you to enjoy slippery elm’s benefits responsibly. Always source sustainably to protect this valuable herbal ally for future generations.