Which Tea is Best for Acid Reflux? A Guide to Soothing Herbal Brews

December 27, 2025 •

4 min read

An estimated 60 million Americans experience acid reflux at least once a month, with many seeking natural ways to manage their symptoms. While acidic and caffeinated teas can be triggers, certain herbal varieties offer a soothing alternative to calm the digestive system and ease discomfort.

Quick Summary

This guide covers several herbal teas known for their ability to alleviate acid reflux and heartburn symptoms. It explores the benefits of ginger, chamomile, and other gentle brews, detailing why they can soothe inflammation and aid digestion while avoiding common triggers.

Key Points

Choose Herbal Teas: Opt for caffeine-free herbal teas like ginger, chamomile, or licorice root to avoid irritating the lower esophageal sphincter.
Ginger is Anti-inflammatory: Ginger tea's phenolic compounds and anti-inflammatory properties can soothe irritation and aid digestion, potentially reducing reflux symptoms.
Chamomile Calms the System: Chamomile tea can help reduce stress-induced acid reflux due to its calming and anti-inflammatory effects.
Licorice Root Protects the Esophagus: DGL licorice root tea increases the mucus coating, which acts as a protective barrier against stomach acid.
Avoid Peppermint Tea: While often used for digestion, peppermint can relax the LES and worsen reflux for some individuals.
Combine with Lifestyle Changes: For best results, integrate soothing teas with other strategies like eating smaller meals and avoiding lying down after eating.

Understanding Acid Reflux and the Role of Tea

Acid reflux, also known as gastroesophageal reflux (GER), occurs when stomach acid flows back into the esophagus, causing a burning sensation known as heartburn. For many, managing this condition involves dietary adjustments, with beverages playing a key role. Highly acidic and caffeinated drinks can relax the lower esophageal sphincter (LES), the muscle that prevents acid from backing up, worsening symptoms. Herbal, caffeine-free teas can be a safe and soothing alternative, thanks to their anti-inflammatory properties and ability to aid digestion.

The Best Teas for Soothing Acid Reflux

Several herbal teas have a long history of use in traditional medicine for their digestive benefits. These brews can help in various ways, from reducing inflammation to protecting the stomach lining.

Ginger Tea: Known as a powerhouse for digestive health, ginger contains phenolic compounds that can help reduce inflammation and gastric contractions. It is also naturally alkaline and can aid in faster gastric emptying, ensuring food moves through the digestive tract more efficiently. Sipping on a cup of warm ginger tea, made from fresh grated root, is a popular remedy for easing nausea and heartburn.
Chamomile Tea: This gentle, soothing tea is known for its calming effects on the nervous system, which can be beneficial since stress is a major trigger for acid reflux. It also possesses anti-inflammatory properties that may help reduce inflammation in the esophagus and stomach. For best results, drink chamomile tea without added sugar or honey, as these can trigger acid production.
Licorice Root Tea: Licorice root has been used for centuries to treat digestive issues. It works by increasing the mucus coating of the esophageal lining, creating a protective barrier against stomach acid. When choosing licorice tea, opt for a deglycyrrhizinated licorice (DGL) product, as excessive glycyrrhizin can raise blood pressure.
Marshmallow Root Tea: This herb has been used for thousands of years to treat digestive issues. When combined with water, marshmallow root forms a soothing gel that coats and protects the inflamed lining of the gastrointestinal tract. This protective layer can provide significant relief from the irritation caused by acid reflux.
Fennel Tea: Made from fennel seeds, this tea has a licorice-like flavor and is known to aid digestion. It has anti-inflammatory properties that can soothe irritation in the intestines and help relieve symptoms like gas and bloating. Some research suggests that a compound in fennel, anethole, can relax the gastrointestinal tract's muscles.

Comparison of Herbal Teas for Acid Reflux


Tea Type	Primary Benefit for Acid Reflux	Brewing Method	Cautions
Ginger Tea	Reduces inflammation, speeds gastric emptying	Steep fresh grated ginger in hot water	Can cause digestive upset in large doses
Chamomile Tea	Calms the nervous system, reduces inflammation	Steep dried flowers in hot water	Avoid if allergic to ragweed
Licorice Root Tea	Increases esophageal mucus protection	Use DGL-processed products	High amounts can raise blood pressure
Marshmallow Root Tea	Coats and protects the digestive lining	Steep dried roots in hot water	Check for interactions with medications
Fennel Tea	Relieves gas and bloating, aids digestion	Steep crushed seeds in hot water	Limited research on effectiveness in humans

How to Brew Your Tea for Maximum Effect

To get the most benefit from your herbal tea, proper preparation is key. Use high-quality, caffeine-free herbs and avoid adding acidic ingredients like lemon juice or sugar, which can counteract the soothing effects.

Use fresh ingredients: Whenever possible, use fresh or loose-leaf herbs instead of pre-packaged bags for a more potent brew. For ginger, grate a small piece of fresh root.
Proper steeping time: For leaves and flowers like chamomile, steep for 5-10 minutes. For roots like licorice and marshmallow, steep for 10-20 minutes to allow the beneficial compounds to release.
Drink lukewarm: Sipping lukewarm tea can be more soothing than drinking it piping hot. Sip slowly throughout the day or after meals for the best results.
Listen to your body: Pay attention to how your body reacts. While some teas are generally safe, individual triggers can vary. For example, some people find peppermint tea can actually worsen their symptoms because it relaxes the LES.

Lifestyle Changes and When to See a Doctor

Incorporating herbal tea into your routine is part of a broader strategy for managing acid reflux. Other helpful lifestyle adjustments include:

Eating smaller, more frequent meals
Avoiding trigger foods such as spicy or fatty foods, chocolate, and caffeine
Not lying down for at least 3 hours after eating
Raising the head of your bed by 6-8 inches
Maintaining a healthy weight

While herbal teas can offer relief for mild, occasional acid reflux, they are not a cure. If you experience frequent or severe symptoms, it is essential to consult a healthcare professional. A doctor can help determine the underlying cause and recommend appropriate medical treatments. You can find more information on GERD and other digestive issues at reputable health sources like Johns Hopkins Medicine.

Conclusion

For those seeking a natural and comforting way to manage acid reflux, several herbal teas offer promising benefits. Ginger, chamomile, licorice root, marshmallow root, and fennel tea each provide unique properties to soothe the digestive system, reduce inflammation, and protect the esophageal lining. By choosing the right tea and combining it with positive lifestyle changes, you can find effective relief from heartburn and enjoy a more comfortable digestive experience. Remember to consult a doctor for persistent or severe symptoms, as herbal remedies complement, but do not replace, professional medical advice.

Frequently Asked Questions

Standard green tea contains caffeine, which can increase stomach acid production and worsen reflux symptoms for some people. It is generally better to opt for decaffeinated green tea or other herbal alternatives if you are sensitive to caffeine.

Adding honey or lemon is generally not recommended. Lemon is highly acidic and can trigger reflux, while sugar in honey can also stimulate acid production. If you want to sweeten your tea, a small amount of a natural, non-acidic sweetener might be a better option, but it is best to drink it plain.

For some, peppermint tea can worsen acid reflux because it relaxes the lower esophageal sphincter (LES), the muscle that keeps stomach acid contained. It is often best to avoid peppermint tea if you have reflux symptoms and try a different herbal tea, such as ginger or chamomile.

Ginger tea is naturally alkaline and contains anti-inflammatory compounds that can soothe irritation in the digestive tract. It also helps speed up gastric emptying, which reduces the amount of acid remaining in the stomach.

DGL stands for deglycyrrhizinated licorice. The compound glycyrrhizin, found in standard licorice, can raise blood pressure in high amounts. DGL is a safer form that still stimulates mucus production, protecting the stomach and esophagus without the risk of side effects associated with excessive glycyrrhizin.

Yes, you should avoid teas that are highly acidic or contain caffeine. This includes standard black and green teas, as well as many fruit teas that are citrus-based. Peppermint tea is also a common trigger for some individuals.

For regular relief, you can try drinking 2-4 cups of herbal tea per day. Sipping slowly, especially after meals or in the evening, can help soothe symptoms and aid digestion.

Yes, chamomile is known for its calming properties that help reduce stress and anxiety, which are common triggers for acid reflux. By promoting relaxation, chamomile tea can indirectly help manage stress-related digestive issues.

Both fresh and dried herbs can be effective, but fresh herbs often provide a more potent flavor and benefit. The key is to use high-quality ingredients and follow the correct steeping times for maximum effect.