Struggling with acidity or acid reflux? You’re not alone—and many are turning to herbal teas as a natural solution. But not all herbal teas are created equal. Some can ease the burn, while others might make your symptoms worse. In this article, we reveal the best and worst herbal teas for acidity relief, backed by both tradition and modern research.
Best Herbal Teas for Calming Acidity
1. Chamomile Tea
Chamomile tea is a gentle, soothing herbal infusion that has been used for centuries to treat digestive issues. It contains compounds like bisabolol and chamazulene, which have anti-inflammatory and antispasmodic properties. These help relax the muscles of the gastrointestinal tract, reducing the chances of acid reflux and bloating. Drinking chamomile tea after a meal or before bedtime can also reduce stress—a known trigger for acid production. It’s a great option if you experience reflux due to anxiety or tension. For best results, steep dried chamomile flowers for 5–10 minutes and sip slowly.
2. Ginger Tea
Ginger tea is one of the most popular home remedies for a wide range of stomach issues, including indigestion, nausea, and acid reflux. The active compound gingerol offers natural anti-inflammatory benefits that soothe the stomach lining and promote healthy digestion. It also helps food move more efficiently through the digestive tract, reducing the risk of acid backing up into the esophagus. You can make ginger tea by boiling fresh ginger slices or using a high-quality ginger tea bag. However, moderation is key—too much ginger may stimulate acid production, so stick to one to two cups per day.
3. Licorice Root Tea
Licorice root tea is often recommended for its ability to protect the mucous membranes of the stomach and esophagus. It increases the production of protective mucus, creating a barrier against stomach acid. This can help prevent irritation, especially in people with chronic GERD or gastritis. The DGL (deglycyrrhizinated) form is the safest choice for regular consumption, as it has the harmful glycyrrhizin compound removed, reducing the risk of high blood pressure or electrolyte imbalances. Drink this tea 30 minutes before meals for the best protective effect.
4. Slippery Elm Tea
Slippery elm contains mucilage—a gel-like substance that coats and soothes irritated tissues. When consumed as a tea, slippery elm can line the esophagus and stomach, reducing the impact of stomach acid and easing pain or burning sensations. It’s particularly beneficial for people who suffer from chronic acid reflux or heartburn. This tea is best consumed before meals or at bedtime. Look for powdered slippery elm or pre-packaged tea bags for easy preparation. Note: it may interfere with the absorption of medications, so drink it at least 1–2 hours apart from any prescriptions.
5. Marshmallow Root Tea
Marshmallow root, like slippery elm, is rich in mucilage and provides a calming, coating effect on the digestive tract. It helps protect the stomach lining and esophagus from acid irritation, making it an effective herbal remedy for GERD, ulcers, and general acidity. Marshmallow root tea also contains antioxidants that support overall gut health. Steep 1–2 teaspoons of dried root in hot water for 10 minutes. Drink it warm to maximize the soothing benefits. People with diabetes should consult their doctor before use, as it may affect blood sugar levels.
Herbal Teas That May Worsen Acidity
1. Peppermint Tea
Peppermint tea might feel cooling and refreshing, but it can be a double-edged sword for those with acid reflux. It relaxes the lower esophageal sphincter (LES)—the muscle that acts as a barrier between the stomach and the esophagus. When this muscle loosens, stomach acid can more easily travel upward, leading to heartburn and discomfort. While it may relieve bloating and gas, peppermint tea should be avoided by people with GERD or chronic acidity. If you love mint, consider switching to spearmint, which has milder effects.
2. Hibiscus Tea
Hibiscus tea has a tangy, cranberry-like flavor and is often enjoyed for its high vitamin C content and blood pressure-lowering effects. However, its acidic nature can be harsh on sensitive stomachs. The acidity in hibiscus tea may trigger reflux symptoms, especially when consumed on an empty stomach or in large quantities. It also has a diuretic effect, which could lead to dehydration—a lesser-known trigger for acidity. If you’re prone to reflux, it’s best to consume this tea with caution or avoid it altogether.
3. Lemon Balm Tea
Lemon balm tea is often confused with citrus-based teas due to its name, but it’s actually a member of the mint family. While it has a mild, lemony aroma and is known for calming anxiety, it can also relax the lower esophageal sphincter, like peppermint. This may result in acid reflux for some individuals. Although some people tolerate lemon balm well, if you notice increased heartburn after drinking it, it’s best to discontinue use or try alternatives like chamomile instead.
4. Citrus-Based Teas
Teas that include lemon, orange peel, or other citrus ingredients naturally have a lower pH—meaning they are more acidic. Drinking these types of herbal infusions can irritate the esophagus and increase acid production, making reflux symptoms worse. Some detox or fruit-blend teas also contain hidden citrus elements, so always check the label. These teas may be refreshing and flavorful, but they’re not a friend to an acidic stomach. Stick to neutral or alkaline herbs instead.
Tips When Drinking Herbal Teas for Acidity
- Drink tea warm—not too hot or cold—to avoid shocking the digestive tract.
- Skip lemon and sweeteners; both can trigger reflux or acidity.
- Wait 30–60 minutes after meals before drinking tea for better digestion.
- Listen to your body. What soothes one person might irritate another.
- Start with small amounts, and gradually observe your tolerance.
Herbal teas offer a comforting and natural approach to managing acidity, but choosing the right tea is key. Calming options like chamomile, ginger, and slippery elm can soothe the stomach and reduce inflammation. On the other hand, teas like peppermint and citrus blends may do more harm than good. Use this guide to find your personal allies in the fight against acid reflux—and enjoy each cup with care.
Looking for more natural tips for acid reflux? Check out our Acidity Relief Section for more!
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor before using herbal remedies, especially if you are pregnant, nursing, or on medications.