Best Herbal Teas for Acid Reflux Acid reflux is one of the most common digestive issues that people experience today. It occurs when stomach acid flows backward into the esophagus, leading to uncomfortable symptoms such as heartburn, bloating, coughing, and even sore throat. For many, these sensations appear after eating certain foods or drinks, lying down too soon after meals, or dealing with ongoing stress. While medications can certainly help, many people prefer gentle, natural options that support the body’s healing process without side effects. One of the most soothing natural remedies is herbal tea.

Herbal teas are warm, comforting, and packed with beneficial plant compounds that can calm the digestive system, reduce inflammation, and restore balance to the stomach. They are caffeine-free, hydrating, and loaded with antioxidants that support long-term gut and overall health. However, not all teas are suitable for those with acid reflux — some can actually worsen symptoms. Understanding which teas help and which to avoid can make a big difference in how you manage reflux naturally.

Below are the best herbal teas known for their ability to ease acid reflux and promote better digestion. Each one offers unique healing benefits that help calm irritation, protect the stomach lining, and bring comfort back to your digestive system

best tea for acid reflux

ginger tea for acid reflux

Ginger tea is one of the most effective natural remedies for acid reflux. Ginger has been used for thousands of years to treat nausea, indigestion, and other stomach troubles. Its strong anti-inflammatory compounds, particularly gingerols, help calm irritation in the stomach and esophagus. Ginger tea can reduce bloating, relieve nausea, and prevent acid from moving upward into the throat

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Drinking a cup of warm ginger tea before or after meals can help stimulate digestion and promote smoother movement of food through your digestive tract. This reduces pressure in the stomach, which often contributes to reflux. The warming and mildly spicy nature of ginger tea also helps soothe gas and cramping. However, moderation is key — consuming too much ginger can sometimes irritate the stomach, especially if you drink it in very concentrated form.

To prepare ginger tea, simply steep one to two slices of fresh ginger or one teaspoon of grated ginger root in a cup of hot water for about 10 minutes. You can add a small amount of honey if desired, but avoid lemon, as citrus can worsen reflux for some individuals.

chamomile tea for heartburn

Chamomile tea is a gentle and calming option that helps both the digestive system and the mind. Known for its relaxing effects, chamomile can help reduce stress, which is a common trigger of acid reflux. When your body is tense or anxious, your stomach tends to produce more acid. Drinking chamomile tea helps you unwind and brings balance back to your digestion.

Beyond relaxation, chamomile has anti-inflammatory and antispasmodic properties that calm the muscles in the digestive tract. This helps prevent stomach contents from backing up into the esophagus. It also soothes irritation caused by acid and may help the lining of the esophagus heal over time.

A warm cup of chamomile tea before bed can help reduce nighttime reflux symptoms while promoting deeper, more restful sleep. For best results, steep one to two teaspoons of dried chamomile flowers in hot water for about 5–10 minutes, then strain. Avoid adding mint or citrus flavors, as these can trigger reflux in some people

licorice root tea for acid reflux

Licorice root tea has long been valued in traditional medicine for its ability to heal digestive discomfort. One of its main benefits is its ability to increase the production of mucus in the stomach lining. This mucus acts as a protective barrier, shielding the stomach and esophagus from acid

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The key compound in licorice root, glycyrrhizin, has strong anti-inflammatory effects but can cause side effects if consumed excessively. That’s why the deglycyrrhizinated form (DGL licorice) is recommended for people with reflux. DGL licorice tea retains the healing benefits while being safer for regular use

Regular consumption of DGL licorice tea can soothe throat irritation, reduce burning sensations, and provide long-term relief from heartburn. Many people find it especially helpful during stressful periods when reflux tends to flare up.

To prepare, steep one teaspoon of dried licorice root or a DGL licorice tea bag in hot water for about 10 minutes. Enjoy it warm and unsweetened for maximum digestive comfort.

Slippery Elm Tea

Slippery elm is another highly soothing herb for acid reflux. Made from the inner bark of the slippery elm tree, this tea contains a thick, gel-like substance known as mucilage. When mixed with water, mucilage coats and protects the lining of the stomach and esophagus, creating a natural barrier against acid irritation.

Drinking slippery elm tea helps calm inflammation and encourages healing of tissues damaged by reflux. It can also stimulate the production of mucus in the digestive tract, providing additional protection against acid exposure.

For people with chronic acid reflux or GERD, slippery elm tea is particularly beneficial. It not only relieves burning sensations but also supports long-term healing of the digestive system. To make this tea, steep one to two teaspoons of powdered slippery elm bark in hot water for 10–15 minutes. The tea will have a slightly thick consistency, which is a sign of its protective mucilage content

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Marshmallow Root Tea

Marshmallow root tea works in a similar way to slippery elm tea. It’s rich in mucilage, a gel-like compound that coats and soothes the lining of the digestive tract. This helps protect the esophagus from acid irritation while reducing burning and inflammation.

Marshmallow root tea is often recommended for people with frequent heartburn, sore throats, or dry coughs caused by reflux. It promotes tissue healing and provides a cooling, calming effect on the stomach. The protective coating created by marshmallow root helps prevent acid damage over time, making it a great long-term herbal remedy.

To prepare, steep one tablespoon of dried marshmallow root in a cup of hot water for 10–15 minutes, then strain. Drink it two to three times per day, preferably before meals, for best results

Turmeric Tea

Turmeric tea has powerful healing benefits, thanks to its active compound curcumin. Curcumin is a natural anti-inflammatory and antioxidant that helps protect the digestive system from damage. It reduces swelling in the esophagus, supports proper digestion, and prevents excessive acid buildup in the stomach

Turmeric tea is also known for promoting liver function, which plays a key role in processing fats and balancing acid levels in the stomach. Regular consumption can reduce heartburn and improve digestive efficiency.

To make turmeric tea, add one teaspoon of ground turmeric or freshly grated turmeric root to a cup of boiling water. Let it steep for about 10 minutes, then strain. You can add a pinch of black pepper to enhance curcumin absorption and a bit of honey for sweetness

fennel tea for acid reflux

Fennel tea has been a digestive aid for centuries. Made from the seeds of the fennel plant, it has a slightly sweet and soothing flavor. Fennel contains compounds that relax the digestive muscles and help reduce gas, bloating, and acid buildup

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This tea is particularly helpful for people who experience indigestion or fullness after meals. It also helps prevent acid reflux by reducing pressure in the stomach and supporting smoother digestion.

To prepare fennel tea, crush one teaspoon of fennel seeds and steep them in hot water for 10 minutes. Drink it after meals to ease discomfort and promote healthy digestion

Dandelion Tea

Dandelion tea supports the liver, one of the most important organs for maintaining a balanced digestive system. When your liver is functioning properly, it helps regulate bile production and break down food efficiently — both of which are essential for preventing reflux.

This herbal tea acts as a gentle detoxifier, flushing out toxins that can irritate the digestive system. Its natural anti-inflammatory properties also soothe the stomach and help prevent acid imbalances. Dandelion tea is caffeine-free and rich in vitamins A and K, which support overall health.

Drink one or two cups daily, preferably before meals, to enhance digestion and minimize reflux symptoms

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Hibiscus Tea

Hibiscus tea is known for its deep red color and slightly tangy flavor. It’s packed with antioxidants and anti-inflammatory compounds that can help soothe irritation in the esophagus. It also supports heart health and helps regulate blood pressure, which makes it an all-around wellness drink.

For people with acid reflux, hibiscus tea can be a refreshing, non-caffeinated alternative to other beverages that often trigger symptoms. Its cooling nature helps calm inflammation and reduce discomfort after meals.

To make hibiscus tea, steep dried hibiscus petals in hot water for about 5–10 minutes. You can enjoy it warm or cold, but avoid adding acidic ingredients like lemon or citrus slices

Not all teas are safe for acid reflux

Not all teas are safe for acid reflux. Some teas can actually make symptoms worse by relaxing the lower esophageal sphincter (LES), the muscle that prevents stomach acid from traveling upward. Peppermint and spearmint teas are the most common culprits. Although they are soothing in other ways, they tend to loosen the LES, increasing the chance of acid reflux episodes.

Caffeinated teas like green or black tea can also trigger reflux by stimulating acid production. For those with chronic symptoms, it’s best to stick to caffeine-free herbal options that are gentle and calming

Other Drinks That May Help

In addition to herbal teas, several other beverages can help ease reflux symptoms. Water is the most important one — it helps dilute stomach acid and wash food down smoothly through the digestive tract. Drinking small sips of water throughout the day keeps your stomach balanced and reduces irritation.

Coconut water is another excellent choice. It’s rich in electrolytes and helps maintain a healthy pH level in the body, which is important for reducing acid buildup.

Low-acid juices and smoothies made from ingredients like spinach, kale, cucumber, pear, and watermelon are also beneficial. These foods are alkaline in nature, helping to neutralize acid and soothe the digestive system

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Plant-based milks, such as almond, soy, oat, or cashew milk, can be great alternatives to dairy milk. Cow’s milk is high in fat and can sometimes worsen reflux, while plant-based milks are lighter, less acidic, and easier to digest

Drinks to Limit or Avoid

Certain beverages can irritate the stomach and make acid reflux worse. Acidic fruit juices, such as orange, grapefruit, lemon, and tomato juice, are among the most common triggers. These drinks have a low pH, which increases acid exposure in the esophagus.

Alcohol and caffeinated drinks like coffee and energy drinks also contribute to reflux by relaxing the LES and increasing acid production. Reducing or eliminating these beverages can significantly improve symptoms and support digestive healing

How to Prepare Herbal Teas for Reflux

Preparing herbal teas correctly ensures that you get the most benefit from each cup. Generally, use one teaspoon of dried herbs (or one tea bag) per cup of hot water. Allow flowers and leaves to steep for about 5–10 minutes, while roots and barks should steep for 10–20 minutes.

Always cover the cup while steeping to prevent the essential oils from escaping. Avoid adding sugar, citrus, or other acidic ingredients, as these can counteract the tea’s soothing effects. Drinking two to four cups of herbal tea per day can help maintain digestive comfort and keep reflux symptoms at bay

Important Considerations

Even though herbal teas are natural, they can interact with medications or medical conditions. If you are taking prescription drugs, pregnant, or have chronic health concerns, it’s best to speak with your doctor before trying any new herbal remedy. For example, chamomile may cause allergic reactions in individuals sensitive to ragweed or related plants

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Additionally, while herbal teas can provide significant relief, they should be part of a holistic approach that includes healthy eating habits, weight management, and stress reduction. Avoid overeating, lying down immediately after meals, and consuming trigger foods like fried or spicy dishes

Frequently Asked Questions

What is the best herbal tea for acid reflux relief?

Among all herbal options, ginger tea and chamomile tea are often considered the best for acid reflux relief. Ginger contains natural anti-inflammatory compounds that calm the stomach and improve digestion, while chamomile helps relax both the body and digestive tract, reducing acid buildup caused by stress. Licorice root (DGL) and slippery elm tea also work wonders because they form a protective layer over the esophagus, preventing irritation from acid. However, it’s important to note that each person’s digestive system is different — what works best for one person may not work for another. Try one cup at a time, monitor your symptoms, and stick to caffeine-free teas for best results. Avoid peppermint or spearmint teas since they can worsen reflux by relaxing the esophageal muscles.

How often should I drink herbal teas for acid reflux?

For most people, drinking 2 to 4 cups of herbal tea per day can help manage acid reflux naturally. It’s ideal to sip warm tea about 30 minutes before or after meals to support digestion and prevent acid buildup. Teas like ginger, chamomile, marshmallow root, and fennel are gentle enough for daily use and can be rotated throughout the week for variety. However, avoid drinking large quantities all at once — frequent small servings are more effective and easier on your stomach. Always prepare teas mildly (not too strong), and skip acidic additions like lemon or citrus. Over time, making herbal teas part of your daily routine can help reduce symptoms of heartburn, bloating, and stomach discomfort naturally while promoting long-term digestive balance

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Are there any herbal teas I should avoid if I have acid reflux?

Yes, certain herbal teas can actually worsen acid reflux symptoms instead of helping. Peppermint and spearmint teas are the most common triggers because they relax the lower esophageal sphincter (LES), allowing stomach acid to flow back into the esophagus. Similarly, caffeinated teas like green tea, black tea, or oolong can stimulate acid production, leading to heartburn and irritation. If you’re sensitive, you may also want to avoid teas with citrus or spicy ingredients, such as lemongrass or cinnamon blends. Instead, stick with non-caffeinated, soothing teas like ginger, chamomile, licorice root (DGL), slippery elm, and marshmallow root. These teas support digestion, protect the esophagus, and calm inflammation without triggering reflux episodes

Can herbal teas completely cure acid reflux?

While herbal teas can greatly reduce symptoms and provide natural relief, they typically don’t cure acid reflux on their own. They work best as part of a holistic lifestyle approach that includes healthy eating habits, stress management, and avoiding trigger foods like fried or spicy meals. Teas such as ginger, chamomile, turmeric, and licorice root can soothe the stomach, improve digestion, and reduce acid irritation — but long-term healing requires consistency and dietary care. Maintaining a healthy weight, eating smaller meals, staying upright after eating, and avoiding caffeine or alcohol are equally important. Over time, combining these good habits with herbal tea therapy can significantly reduce reflux frequency and improve overall digestive comfort naturally

Takeaway

Finding relief from acid reflux doesn’t always require medication. Nature offers gentle yet effective remedies that can help restore comfort and balance to your digestive system. Herbal teas like ginger, chamomile, licorice, turmeric, slippery elm, marshmallow root, fennel, dandelion, and hibiscus each offer unique healing properties that reduce inflammation, protect the esophagus, and support smoother digestion.

Incorporating these teas into your daily routine can make a noticeable difference in how your body feels. Enjoying a warm, caffeine-free cup after meals or before bed not only helps manage reflux but also promotes overall relaxation and well-being.

Since everyone’s body reacts differently, start slowly and pay attention to how you feel after drinking each tea. Over time, you’ll discover which ones bring you the most relief. Combined with mindful eating and healthy lifestyle choices, herbal teas can be a simple, natural, and comforting way to improve your digestive health and reduce the discomfort of acid reflux