Caffeine-free herbal teas are generally the best choice for GERD, with chamomile, ginger, licorice, slippery elm, and marshmallow root topping the list. These teas work through different mechanisms: some reduce inflammation in the esophagus, others help coat the lining to protect it from acid, and a few help your stomach empty more efficiently so there’s less acid available to flow back up.
Chamomile Tea
Chamomile is one of the most widely recommended teas for acid reflux. Its anti-inflammatory and antioxidant compounds can help calm irritated tissue in the esophagus, which is where the burning sensation of GERD actually comes from. A 2023 review of functional foods for acid reflux found that chamomile tea may offer relief particularly when you drink it after meals or before bedtime, both high-risk times for reflux episodes.
Chamomile also has mild stress-reducing properties, which matters because stress can worsen reflux symptoms on its own. If your GERD tends to flare at night, a cup of chamomile about 30 minutes before lying down may help on both fronts.
Ginger Tea
Ginger contains natural compounds called phenolics that reduce irritation in the digestive tract and calm stomach spasms. Those spasms are one of the ways acid gets pushed upward into the esophagus, so reducing them can lower the frequency of reflux episodes. Ginger can also reduce the ability of stomach acid to flow backward into the esophagus.
There’s one caveat: moderation matters. Very strong ginger tea or large amounts of ginger can actually irritate the stomach lining rather than soothe it. Stick to a mild brew, roughly a half-inch to one-inch piece of fresh ginger steeped in hot water for five to ten minutes.
Licorice Tea
Licorice works differently from most herbal teas. Rather than reducing inflammation directly, it increases the mucus coating along your esophageal lining. That extra layer of mucus acts as a physical barrier between your tissue and the acid that splashes up during reflux. A 2014 study confirmed that licorice promotes mucus activity, helping damaged tissue heal while preventing further irritation. A 2018 study even found a form of licorice was more effective than standard acid-suppressive drugs.
However, regular licorice comes with real safety concerns. A compound in whole licorice can cause dangerously low potassium levels, especially if you’re taking diuretics or corticosteroids. People with high blood pressure or heart disease should be particularly careful, and pregnant women should avoid it entirely due to a possible link to preterm labor. If you want to use licorice regularly, look for products labeled “DGL” (deglycyrrhizinated licorice), which has the problematic compound removed while keeping the reflux-fighting benefits.
Slippery Elm and Marshmallow Root
Both of these teas contain a substance called mucilage that turns into a slippery gel when mixed with water. That gel physically coats your esophagus and stomach lining, creating a protective barrier against acid. Slippery elm can also stimulate your intestines to produce more of their own protective mucus, which helps guard against ulcers and excess acidity.
These teas are especially useful if your GERD has already caused irritation or soreness in your throat and esophagus, since the coating effect gives damaged tissue a chance to heal. One thing to keep in mind: because slippery elm coats the digestive tract, it may slow the absorption of medications you take around the same time. If you’re on any daily prescriptions, space them at least two hours apart from your tea.
Fennel Tea
Fennel works by relaxing the smooth muscles of the gastrointestinal system, which helps reduce gas, bloating, and indigestion. That matters for GERD because bloating increases pressure inside your abdomen, which can push stomach contents upward through the valve at the top of your stomach. By relieving that pressure, fennel tea addresses one of the mechanical triggers of reflux rather than just soothing the symptoms after they happen.
Teas to Avoid With GERD
Peppermint tea is the biggest one to skip. While it’s often marketed as a digestive aid, peppermint oil relaxes the lower esophageal sphincter, the muscular valve that’s supposed to keep stomach acid from flowing upward. When that valve loosens, acid reflux gets worse, not better. The mechanism involves smooth muscle relaxation through calcium channel effects, and studies in healthy adults have confirmed that peppermint oil decreases the pressure of this valve enough to increase acid reflux risk.
Regular caffeinated teas, including black, green, and white tea, can also be problematic. Caffeine stimulates acid production and can relax that same valve. If you’re a dedicated tea drinker, switching to one of the herbal options above is a straightforward change that many people find makes a noticeable difference within a few days.
Citrus-based herbal teas and hibiscus tea tend to be naturally acidic, which can irritate an already inflamed esophagus. If a tea tastes tart or sour, it’s likely too acidic to be a good choice for GERD.
Getting the Most From Your Tea
Temperature and timing both matter. Let your tea cool to a warm (not scalding) temperature before drinking, since very hot liquids can irritate inflamed tissue. Drinking a cup after meals is generally the most effective timing, as that’s when your stomach is full and reflux risk is highest. Sipping slowly rather than gulping also helps, because large volumes of liquid all at once can increase stomach pressure.
You can also combine compatible teas. Chamomile-ginger blends are widely available and give you both anti-inflammatory and anti-spasm benefits. Adding a small amount of honey is fine for most people, but avoid lemon, which adds acidity you don’t need.