What Roots Are Good for Acid Reflux? A Guide to Natural Relief

November 3, 2025 •

4 min read

According to research published in the journal BMJ Evidence-Based Medicine in 2023, certain herbal treatments may be as effective for indigestion as some acid-suppressing drugs. This article explores which roots are good for acid reflux and how they can be used to manage symptoms naturally.

Quick Summary

Several roots and botanicals, including ginger, licorice, and turmeric, possess anti-inflammatory and soothing properties that may help manage acid reflux and GERD symptoms. These natural remedies are typically consumed in tea, supplement, or food form.

Key Points

Ginger: Contains anti-inflammatory compounds that aid digestion and promote faster stomach emptying, but can cause heartburn in high doses.
DGL Licorice Root: A safer form of licorice that boosts protective mucus production in the stomach and esophagus, but must be chewed to be activated.
Turmeric: Its active compound, curcumin, has powerful anti-inflammatory effects that protect the gut lining, but absorption is enhanced with black pepper.
Aloe Vera Juice: Soothes and protects the digestive tract by forming a protective barrier and mildly buffering stomach acid.
Consult a Doctor: Always talk to a healthcare professional before trying new remedies, especially if you take other medications or have chronic GERD.
Combine with Lifestyle Changes: For best results, use these roots alongside dietary modifications, eating smaller meals, and other healthy habits.

Common Roots and Rhizomes for Acid Reflux Relief

Many individuals seek natural alternatives to manage the discomfort of acid reflux and GERD. A number of roots and rhizomes, which are underground stems, are known for their anti-inflammatory, soothing, and digestive-aiding properties. While not a replacement for medical advice or prescription medication, these natural options may offer relief for mild or occasional symptoms.

Ginger (Zingiber officinale)

Ginger is perhaps the most well-known root for digestive health, used for centuries to treat various gastrointestinal issues.

How it helps: Ginger has natural anti-inflammatory and anti-oxidative properties that help ease irritation throughout the digestive tract. It is also believed to accelerate gastric emptying, moving food out of the stomach faster and reducing the likelihood of acid regurgitation.
How to consume: Sliced or grated fresh ginger root can be steeped in hot water to make a soothing ginger tea. It can also be added to stir-fries, soups, or smoothies. For supplement options, ginger powder or capsules are available, but moderation is key, as excessive intake can cause mild heartburn for some.

Licorice Root (Glycyrrhiza glabra)

Licorice root has a long history in traditional medicine for soothing digestive distress. For those with acid reflux, deglycyrrhizinated licorice (DGL) is the preferred form.

How it helps: DGL licorice may help increase the production of mucin, a protective mucus that coats the stomach and esophagus lining. This creates a barrier against stomach acid, allowing irritated tissue to heal. Some studies suggest DGL supplements may be as effective as certain antacids for symptom relief.
How to consume: DGL is commonly available in chewable tablets or lozenges, which are designed to mix with saliva and become activated in the digestive tract. It is important to use DGL, not whole licorice root, for long-term use, as the compound glycyrrhizin in regular licorice can cause side effects like increased blood pressure.

Turmeric (Curcuma longa)

Turmeric is a vibrant rhizome containing the active compound curcumin, known for its powerful anti-inflammatory and antioxidant effects.

How it helps: The curcumin in turmeric can reduce inflammation in the esophagus, a key feature of GERD. Some studies have even found that curcumin may offer comparable relief to certain acid-suppressing drugs for symptoms of indigestion. Its anti-inflammatory action can protect the gut lining from damage.
How to consume: Turmeric can be used as a spice in cooking, brewed into a tea, or taken as a supplement. To increase absorption, it is often recommended to combine it with black pepper, which contains piperine.

Aloe Vera

While not a root, the gel and juice from the succulent aloe vera plant are often included in discussions of digestive roots due to their soothing properties.

How it helps: Aloe vera juice can calm inflammation in the gut and form a protective barrier over the digestive tract. Its mild acid-buffering properties help neutralize excess stomach acid.
How to consume: Food-grade aloe vera juice is typically consumed before meals. It's crucial to choose purified, decolorized products to avoid anthraquinones, which can have a laxative effect.

A Comparison of Roots for Acid Reflux


Feature	Ginger	Licorice Root (DGL)	Turmeric	Aloe Vera Juice
Mechanism	Speeds gastric emptying, reduces inflammation	Increases protective mucus, soothes lining	Anti-inflammatory, antioxidant	Soothes inflammation, forms protective barrier
Primary Form	Tea, fresh root, capsules	Chewable tablets, lozenges	Tea, powder, capsules (with piperine)	Purified, food-grade juice
Caution	High doses may cause heartburn	DGL is safer; regular licorice can raise blood pressure	Can act as a blood thinner, potential liver issues in some	Purified products needed; can have a laxative effect
Best For	Occasional nausea, indigestion	Soothing and protecting the esophageal lining	Inflammation-related symptoms	Immediate, soothing relief and tissue healing

Cautions and Best Practices for Using Natural Remedies

Before incorporating any new supplement or root into your routine, especially if you have chronic acid reflux (GERD), it is essential to consult a healthcare provider. While natural, these remedies are not without potential side effects or interactions with other medications.

Start with small doses: Introduce roots like ginger or supplements like DGL gradually to see how your body reacts. Some people may find that ginger, in particular, can worsen symptoms if taken in large quantities.
Choose quality products: Since herbal supplements are not tightly regulated, it's important to choose high-quality products from reputable sources. For example, always opt for DGL over whole licorice root for long-term use and ensure aloe vera juice is food-grade and purified.
Consider potential interactions: Be aware of potential interactions. For instance, turmeric can act as a natural blood thinner, and some forms of licorice can affect blood pressure. Your doctor can help you navigate these safely.
Focus on lifestyle changes first: Diet and lifestyle modifications should be the first line of defense against acid reflux. These include avoiding trigger foods, eating smaller meals, and not lying down immediately after eating. Natural roots can then be used as a supportive measure.

Conclusion

For those seeking natural ways to manage acid reflux, several roots and plant extracts offer potential benefits. Ginger, licorice (DGL), and turmeric provide anti-inflammatory and gastro-protective properties that can help soothe irritation and support the digestive system. Aloe vera juice also offers a soothing, protective effect. While these natural remedies have a long history of traditional use and some modern supporting evidence, they should be approached with caution and used in consultation with a healthcare professional, especially for chronic or severe symptoms. By combining the right root with proper dietary and lifestyle habits, many can find effective and gentle relief from acid reflux discomfort.

Disclaimer: The information in this article is for educational purposes only and should not be considered a substitute for professional medical advice. Always consult with a healthcare provider before beginning any new treatment or supplement regimen.

Frequently Asked Questions

For most people, ginger is safe when consumed in moderation, such as in tea or food. It has anti-inflammatory properties that can help digestion. However, in higher doses, particularly from supplements, it can cause digestive upset and potentially increase heartburn for some individuals.

DGL stands for deglycyrrhizinated licorice. It is a form of licorice with the compound glycyrrhizin removed, making it safer for long-term use. Glycyrrhizin can cause serious side effects like increased blood pressure, which is why DGL is the preferred and safer option for managing acid reflux.

While anecdotal reports exist, some people report that turmeric's peppery quality can exacerbate their acid reflux symptoms. To minimize this risk, it is recommended to start with a small amount and monitor your body's reaction. Combining it with black pepper can also improve absorption.

To use aloe vera for acid reflux, you should drink purified, food-grade juice. Taking a small amount about 20-30 minutes before meals can help coat and protect the digestive tract. Make sure the product is free from excessive sugars and artificial ingredients.

Yes, many root vegetables, such as sweet potatoes, carrots, and beets, are good for acid reflux. They are high in fiber, which helps you feel full and can aid in digestion. However, avoid cooking them with irritants like onions or garlic.

Yes, some roots or plant products can trigger reflux. For example, chicory root and its derivative inulin fiber, which are common additives, can cause gastrointestinal issues like gas and cramping for some individuals.

No, natural remedies like roots should not replace medical advice or prescribed treatments, especially for severe or chronic GERD. They can be a supportive measure alongside a healthy diet and lifestyle changes, but it is important to consult a doctor for a proper diagnosis and treatment plan.