Teas for Acid Reflux: Gentle Relief in Every Sip

Managing acid reflux can feel limiting, but there’s hope! The right herbal teas can offer soothing relief and support your digestive health. Everyone’s experience is unique, and small, simple choices—like enjoying a warm cup of tea—can make a big difference.

In this article, we’ll highlight a variety of teas that may help ease symptoms so you can find natural comfort in every sip.

General Tips for Enjoying Herbal Teas

• Sweetening: If you prefer a touch of sweetness, a small amount of honey can enhance flavor without overwhelming the tea. Avoid adding citrus, as these can be acidic and may trigger reflux symptoms.

• Timing: For many, drinking liquids while eating or lying down shortly afterward can be a trigger. If this resonates with you, try sipping your teas at least 30 minutes before or after meals instead of with food.

• Avoid Large Quantities: Drinking large volumes of liquid at once can trigger symptoms. It’s best to take small sips throughout the day, especially during meals.

• Limit caffeine: Caffeine can trigger reflux for many, so if you’re sensitive to it, opt for caffeine-free options.

1. Ginger Tea

Ginger has long been celebrated for its anti-inflammatory properties and its ability to calm the digestive system. It works as a natural remedy to reduce nausea, improve digestion, and combat acid reflux. The compounds in ginger, known as gingerols, help reduce stomach acid production and prevent acid from moving up into the esophagus.

2. Chamomile Tea

Chamomile is a calming herb that helps to reduce stress—a major contributor to acid reflux. Beyond its stress-relieving properties, chamomile has been shown to lower stomach acid and promote healing of the gut lining. Drinking chamomile tea before bed can help reduce nighttime reflux symptoms and improve your sleep quality.

3. Marshmallow Root Tea

Marshmallow root is a powerful demulcent, creating a protective coating along the digestive tract. This can reduce inflammation and soothe irritation, making it an excellent choice for those dealing with acid reflux and heartburn. Its mucilaginous properties help to coat the esophagus, providing relief from burning and irritation caused by stomach acid.

4. Slippery Elm Tea

Like marshmallow root, slippery elm contains mucilage, which coats and soothes the esophagus's lining and protects it from acid erosion. It decreases inflammation in the esophagus and throat, making it a go-to tea for people with chronic acid reflux or GERD.

5. Licorice Root Tea (DGL)

Licorice root, particularly the deglycyrrhizinated (DGL) form, is a powerful herb for treating acid reflux. DGL licorice helps increase mucus production, lining the esophagus and stomach, which protects them from acid damage. It’s a well-known remedy for indigestion and heartburn, providing soothing relief for the digestive system.

6. Fennel Tea

Fennel has been used for centuries to treat digestive issues, including acid reflux, bloating, and indigestion. The seeds of the fennel plant have anti-inflammatory and stomach-soothing properties that can help relax the gastrointestinal tract and reduce the production of stomach acid. Fennel also contains compounds that help ease muscle spasms, which can reduce discomfort caused by acid reflux.

7. Dandelion Tea

Dandelion tea is not only a great diuretic but also aids digestion and helps the liver function better. This can lead to improved digestive health, potentially reducing the incidence of acid reflux symptoms. It may help stimulate appetite and assist in digestion without the common reflux triggers found in other herbal teas.

8. Hibiscus Tea

Hibiscus tea is known for its tangy flavor and vibrant color. It can help lower blood pressure and improve overall heart health. It’s also a natural source of antioxidants, which can help reduce inflammation in the body. This anti-inflammatory effect may benefit those dealing with the symptoms of acid reflux.

Things to Watch Out For

If you are new to herbal teas, these options may be a gentle and effective way to manage your acid reflux symptoms. Each tea has unique properties that can provide soothing relief, but remember that individual reactions may vary. Consider trying these herbal teas as part of your overall management plan for acid reflux, LPR, or GERD. As always, consult with a healthcare provider before making significant changes to your dietary or health regimen.

If you’re a tea lover but also enjoy coffee yet experience symptoms after drinking it, consider switching to decaf or low-caffeine options like Low Caffeine Coffee, which you can purchase at a discount using the code “FLORA.” 

If you're new here and want to explore more content like this, check out our acid-reflux-friendly grocery list or visit our website.

Want to Learn More?

Our team would love to walk this healing journey with you

Our team of dietitians at FLORA is here to help you no matter where you are in your journey. Reach out to schedule a 1:1 counseling session or click here to learn more about our 8 Weeks to Reflux Relief Master Class

If you have questions or need further assistance managing your symptoms, our team is here for you! Visit our FLORA App to discover how we can support you on your journey.

Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms

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Blog co-created with FLORA Team Member & BS Nutrition, Marián Carzó