What to Avoid to Avoid Getting GERD
Not all herbal teas help acid reflux. In fact, some can make it worse. The burning sensation in the chest. The sour taste in the back of the throat. The discomfort that worsens when lying down. Acid reflux, often associated with heartburn and discomfort after eating, is commonly linked to diet and lifestyle. While herbal tea for acid reflux is often recommended as a gentle, natural option, not all teas are suitable. Understanding which herbal teas to avoid is just as important as knowing which ones may help. Learn which soothing alternatives may support better digestion and reduce discomfort. Read on to find out more.
Digestive Support Topics:
1] General Digestion / Indigestion
2] IBS
3] Bloating
4] Acid Reflux
5] Gut Health
6] Home – Digestion
7] Home – Herbal Tea Benefits
8] The Herbal Tea Shop
“If you’d like to try the teas mentioned in this article, we’ve curated a selection of high-quality, tested sources below. Every product we recommend has been chosen for purity and potency, or visit our online Herbal Tea Shop for even more choice”.
Looking for a specific herbal tea? Browse the full A–Z list here:
Herbal Teas A-Z List
Get the Free Herbal Tea Shop Cheat Sheet
Why Herbal Tea Can Help Acid Reflux
Herbal teas are typically caffeine-free and may help soothe the digestive tract. Certain herbs can reduce inflammation, support digestion, and calm irritation in the oesophagus. Warm liquids can also help dilute stomach acid and promote smoother digestion.
However, the effects of herbal tea for acid reflux vary significantly depending on the ingredients. Some herbs relax the lower oesophageal sphincter (LES), allowing acid to escape into the oesophagus more easily. Others may increase stomach acid production or irritate sensitive tissues.
What to Avoid
When managing acid reflux, avoiding the wrong herbal teas is critical. The following types are commonly associated with worsening symptoms.
Peppermint tea is often used for digestion, but it can relax the LES. This relaxation may allow stomach acid to flow back into the oesophagus, increasing the likelihood of reflux symptoms.
Spearmint tea works similarly to peppermint and may also contribute to LES relaxation. While milder, it can still trigger symptoms in sensitive individuals.
Citrus-based herbal teas containing lemon, orange peel, or other citrus elements are acidic by nature. These can irritate the oesophagus and exacerbate heartburn.
Highly spiced herbal blends containing chilli, black pepper, or excessive ginger may irritate the digestive lining. While ginger in small amounts can be helpful, stronger preparations may aggravate reflux.
Caffeinated or mixed teas sometimes included in “herbal tea for acid reflux” blends may contain green tea or black tea. Caffeine can increase acid production and relax the LES, making reflux more likely.
Best Herbal Tea for Acid Reflux
Chamomile tea is soothing and anti-inflammatory, making it a gentle, safe choice for acid reflux that won’t relax the lower oesophageal sphincter. It has mild anti-inflammatory properties that can help reduce irritation in the oesophagus. Its calming effects also benefit the gut-brain axis, as stress can worsen reflux symptoms. Chamomile is widely available, inexpensive, and safe for regular use. It has a mild, floral, apple-like flavour that most people find pleasant.
Ginger tea in small amounts supports digestion and can help reduce nausea and inflammation. Unlike peppermint, ginger does not relax the LES. It has anti-inflammatory properties that may help soothe the oesophagus. Use mild ginger tea rather than strong, spicy preparations. A small pinch of ginger steeped for five minutes is sufficient. Ginger tea has a warm, spicy, slightly sweet flavour.
Licorice Root tea may help protect the stomach lining and has demulcent properties that coat and soothe irritated mucous membranes. Deglycyrrhizinated licorice (DGL) is preferred for long-term use, as regular licorice root contains glycyrrhizin, which can cause side effects with extended use. Licorice root tea is naturally sweet and pleasant tasting.
Slippery Elm tea contains mucilage that coats and soothes the oesophagus and stomach lining, creating a protective barrier against stomach acid. It is particularly useful for the burning sensation associated with reflux. The tea has a mild, earthy, slightly sweet flavour and a thick, slippery texture. It is best prepared as a cold infusion for maximum mucilage extraction.
Marshmallow Root tea works similarly to slippery elm, with high mucilage content that coats and protects irritated tissues. It is especially helpful for oesophageal irritation caused by repeated acid exposure. Marshmallow root tea has a mild, earthy, slightly sweet flavour.
“If you’d like to try the teas mentioned in this article, we’ve curated a selection of high-quality, tested sources below. Every product we recommend has been chosen for purity and potency, or visit our online Herbal Tea Shop for even more choice”.
How to Drink Herbal Tea for Acid Reflux Safely
Even beneficial teas can cause issues if consumed incorrectly. Consider the following guidelines.
Drink tea warm, not hot – hot liquids can irritate the oesophagus directly. Allow the tea to cool to a warm, comfortable temperature before drinking.
Avoid drinking large amounts immediately after meals – a full stomach increases the risk of reflux. Sip tea slowly rather than gulping.
Limit intake to one to three cups daily – moderate consumption allows you to assess tolerance. Start with one cup and increase gradually.
Avoid adding acidic ingredients – lemon, honey (in large amounts), or other acidic additions can worsen symptoms.
Drink between meals – for maximum benefit, drink demulcent teas like slippery elm or marshmallow root between meals when the stomach is relatively empty. This allows the mucilage to contact the oesophageal and stomach lining directly.
Monitor your body’s response – what works well for one person may not suit another. Keep a symptom diary to track which teas help and which trigger symptoms.
When to Be Cautious
Frequent or severe acid reflux may indicate a more serious condition such as gastro-oesophageal reflux disease (GERD). Herbal tea for acid reflux can support symptom management but should not replace medical advice or prescribed treatment.
If symptoms persist despite dietary changes, consult a healthcare professional for proper evaluation.
FAQ
Can herbal tea cure acid reflux?
No. Herbal tea may help manage symptoms, but it is not a cure.
Is peppermint tea always bad for reflux?
Not always, but it is a common trigger and should be avoided if symptoms worsen.
Which tea is best for acid reflux?
Chamomile and mild ginger tea are often well tolerated. Slippery elm and marshmallow root are excellent for coating and soothing the oesophagus.
How long does it take for herbal tea to help acid reflux?
Demulcent teas like slippery elm may provide immediate soothing relief. Anti-inflammatory teas like chamomile work more gradually, with benefits noticeable after consistent use over days or weeks.
Can I drink herbal tea for acid reflux while taking medication?
Some herbal teas may interact with acid-reducing medications. Always consult your healthcare provider before combining herbal teas with prescription medications.
Conclusion
Herbal tea for acid reflux can be a useful addition to a reflux-conscious diet, but only if the right choices are made. Avoiding teas that relax the oesophageal sphincter or increase acidity is essential. Peppermint, spearmint, citrus-based teas, and highly spiced blends should be avoided or used with caution. Chamomile, mild ginger, licorice root, slippery elm, and marshmallow root are generally safe and may provide soothing relief. By selecting gentle, soothing herbs, drinking them warm rather than hot, and monitoring your response, you can reduce discomfort and support better digestive health.
Recommended Products
“If you’d like to try the teas mentioned in this article, we’ve curated a selection of high-quality, tested sources below. Every product we recommend has been chosen for purity and potency, or visit our online Herbal Tea Shop for even more choice”.
👉 Best to try first: Chamomile Tea
Chamomile is soothing and anti-inflammatory, making it a gentle, safe choice for acid reflux that won’t relax the lower oesophageal sphincter.
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Visit our online Herbal Tea Shop for more choice.
Do you read novels? Visit our bookshop to check out the culturally grounded, Otherworldly narratives by Owen Jones.
Looking for a specific herbal tea? Browse the full A–Z list here:
Herbal Teas A-Z List
Get the Free Herbal Tea Shop Cheat Sheet
Further Reading
For a full evidence-based overview of herbal tea benefits, safety, and quality considerations, read our complete guide to Herbal Tea Benefits.
1] For more on digestive support, see Best Herbal Teas for Digestion
2] To understand how herbal teas help with bloating and gas, see Best Herbal Teas for Bloating
3] For information on gut health, see Herbal Teas for Gut Health
4] For safety guidance on herbal teas, see Are Herbal Teas Safe?
Visit our bookshop to check out the ‘culturally grounded, Otherworldly narratives’ by Owen Jones.
References
1] National Health Service (NHS) – Indigestion
Provides medical guidance on digestive symptoms and self-care.
2] National Center for Complementary and Integrative Health (NCCIH) – Peppermint Oil
Summarises research on peppermint for IBS and digestive health.
3] National Center for Complementary and Integrative Health (NCCIH) – Ginger
Offers evidence-based information on ginger for nausea and digestion.
4] Cleveland Clinic – Herbal Teas for Digestion
Provides practical recommendations for using herbal teas to support digestive health.
5] National Health Service (UK): Heartburn and Acid Reflux
6] Healthline: GERD: Diet and Nutrition