Acid reflux, often experienced as heartburn, is a common digestive issue that occurs when stomach acid irritates the lining of the esophagus. This happens when the lower esophageal sphincter (LES), a ring of muscle separating the stomach and esophagus, temporarily relaxes or weakens, allowing stomach contents to flow backward. Herbal teas represent a gentle, non-pharmacological approach, offering a warm, hydrating liquid that can help calm the digestive tract. This guide will explore specific teas that can provide relief and detail preparation methods to maximize their soothing effects.
Herbal Teas That Provide Relief
Ginger tea is widely recognized for its anti-inflammatory properties, which can help soothe irritation in the gastrointestinal system. The compounds in ginger, known as gingerols and shogaols, are thought to reduce the likelihood of stomach acid traveling into the esophagus by supporting healthy digestion. Drinking ginger tea in small doses may also help ease nausea frequently associated with digestive distress.
Chamomile tea is a gentle, floral option that has been used traditionally to address digestive discomfort and reduce general anxiety. Its anti-inflammatory components, such as chamazulene and bisabolol, may help calm the inflamed esophageal and gastric lining. Because stress can be a significant trigger for reflux episodes, the calming effect of chamomile may indirectly contribute to symptom relief.
Licorice root tea offers unique gastroprotective benefits due to its ability to stimulate the production of mucus. This increased mucus creates a protective barrier, shielding the esophagus and stomach lining from the corrosive effects of acid. However, licorice contains the compound glycyrrhizin, which can affect blood pressure, so many people choose deglycyrrhizinated licorice (DGL) preparations to gain the digestive benefits without this risk.
Marshmallow root tea utilizes its high content of mucilage, a gelatinous substance, to coat and protect irritated mucosal tissues. This protective layer forms a physical barrier against stomach acid, allowing inflamed tissues in the esophagus to heal. Slippery elm bark functions similarly, also containing mucilage that is highly effective at coating the digestive tract.
How Soothing Teas Work
The beneficial effects of these herbal infusions are rooted in a few distinct physiological actions within the digestive tract. Certain herbs, known as demulcents, are rich in polysaccharides that become gelatinous when mixed with water. When consumed, this gel-like substance adheres to the lining of the esophagus and stomach, forming a temporary, protective film.
This mucosal barrier physically shields the delicate esophageal tissue from acid splashing back from the stomach, thereby reducing the burning sensation of heartburn. Other teas work by providing anti-inflammatory compounds that directly reduce irritation and support the healing of the inflamed lining.
A third mechanism involves the regulation of gastric motility. Ginger, for example, is thought to have prokinetic properties, meaning it helps promote faster gastric emptying. By moving stomach contents down more quickly, it reduces the amount of time and pressure available for acid to reflux back up into the esophagus.
Teas and Ingredients to Strictly Avoid
While many herbal teas are beneficial, certain ingredients can actively worsen acid reflux symptoms and should be avoided. Peppermint tea is a common trigger because the menthol it contains causes the lower esophageal sphincter (LES) to relax. This relaxation loosens the “lid” on the stomach, making it easier for acid to flow back into the esophagus and cause heartburn.
Caffeinated teas, including traditional black, green, and oolong varieties, should also be consumed with caution or avoided entirely. Caffeine is a known irritant that can both stimulate the production of stomach acid and contribute to the relaxation of the LES. If you enjoy these teas, switching to a high-quality decaffeinated version is advisable to minimize the risk of a flare-up.
Highly acidic fruit teas, such as those containing citrus components like lemon or orange, or ingredients like hibiscus, can directly irritate the esophagus. The low pH of these beverages adds to the acid load in the stomach, which can exacerbate symptoms. It is important to check the ingredient list of any blended tea, as acidic fruit flavorings are often included in otherwise benign herbal mixtures.
Preparation and Timing for Optimal Results
The method of consumption is nearly as important as the type of tea itself when seeking relief from acid reflux. The tea should always be consumed warm, not excessively hot, as high temperatures can irritate an already sensitive or inflamed esophageal lining. To avoid adding further irritants, refrain from using high-fat milk or excessive amounts of sugar, opting instead for a small amount of low-fat or plant-based milk if needed.
For maximum benefit, it is best to drink the tea in small sips throughout the day rather than consuming a large volume all at once, which can increase pressure in the stomach. Timing is also a factor, and drinking tea between meals or about 30 minutes before or after a meal can be helpful.
A particularly important practice is to avoid consuming a large volume of liquid, even a soothing tea, right before lying down. Drinking a small cup about an hour before bedtime can be beneficial, but allow at least two to three hours after your last meal or large drink before reclining to prevent nighttime reflux. Proper steeping is also necessary; follow package instructions to ensure you extract the beneficial compounds.