Best Herbal Teas for GERD – A Comprehensive Guide
Last Updated on June 21, 2025 by Camellia Wulansari
Sometimes when GERD hits, sipping on the wrong drink can feel like throwing gasoline on a fire. I’ve been there — one cup of black tea or overly citrusy herbal blend and bam — that familiar burn creeps back in. But not all teas are off the table. In fact, certain herbal teas have been a lifesaver for my acid reflux episodes. This guide breaks down some of the best options you can enjoy without worrying about aggravating symptoms.
Chamomile Tea – Calm in a Cup
I used to drink chamomile tea strictly before bed — mainly because it made me feel like a cozy grandma. Turns out, it’s one of the most soothing teas for GERD sufferers. Chamomile works as a natural anti-inflammatory, and it’s great for calming the digestive tract.
Benefits of Chamomile for Acid Reflux
- Reduces stomach inflammation which can ease heartburn flare-ups
- Relieves stress — a major GERD trigger
- Mildly sedative, helping you sleep better if you deal with nighttime reflux
If you’re curious about its calming mechanism, chamomile contains flavonoids like apigenin that bind to brain receptors, reducing anxiety — which can play a role in calming your gut too. For more on how natural remedies like this work, check out this full guide on soothing GERD symptoms naturally.
Ginger Tea – The Spicy Soother
Ginger tea is probably my go-to when I’m feeling bloated or gassy. This root is legendary in the world of digestion — and it’s been used for thousands of years for a reason.
Why Ginger Helps GERD
- Promotes gastric emptying, reducing the risk of food backing up
- Neutralizes stomach acid thanks to its natural phenolic compounds
- Reduces inflammation in the esophagus
But a word of caution — too much ginger can actually backfire. I stick to about 1–2 grams per cup, steeped with filtered water, and sipped slowly. You can find more insights on using ginger tea effectively for acid reflux over at Healthusias.
Licorice Root Tea – Sweet and Protective
Okay, this one surprised me. I wasn’t a fan of licorice at first — that strong flavor isn’t everyone’s cup of tea (pun intended). But once I learned how it helps form a mucosal barrier in the stomach, I gave it another shot.
How It Supports Digestive Health
- Boosts mucus production, protecting your stomach lining
- Reduces acidic irritation in the esophagus
- May improve overall gut healing with consistent use
Make sure you’re getting deglycyrrhizinated licorice (DGL) — the safer kind that won’t mess with blood pressure. I usually enjoy a cup after dinner when I know I’ll be relaxing and upright for the next few hours.
Marshmallow Root Tea – A Natural Coater
This tea doesn’t taste like marshmallows. Sorry to disappoint. But it does coat the esophagus with a protective layer that can ease that raw, burning sensation. Think of it like a natural buffer.
Key Benefits for GERD
- High mucilage content for a soothing effect on throat and stomach
- Helps with silent reflux symptoms, especially that persistent throat tickle
I’ve even used this tea to get through periods when my throat felt like I swallowed sandpaper — a common complaint during GERD flare-ups. For similar remedies, take a peek at this piece on natural soothers that calm the esophagus.
Slippery Elm Tea – The Forgotten Hero
Slippery elm is kind of like marshmallow root’s cousin — both are demulcents. But I find slippery elm to be a little thicker and sometimes more effective when my stomach lining is feeling extra sensitive.
Why It Deserves a Spot in Your Pantry
- Coats the GI tract, making it perfect for healing inflamed tissues
- Traditionally used for ulcers, sore throat, and yes — acid reflux
Many herbalists recommend using it 30–60 minutes before meals to pre-coat the stomach. That trick has saved me more than once, especially when I knew I couldn’t dodge a spicy dinner out.
Green Tea (Decaf Only) – A Risky but Possible Option
Green tea walks a fine line. It’s loaded with antioxidants, which I love. But the caffeine content in regular green tea can definitely make reflux worse. That said, a quality decaffeinated green tea can still give you those anti-inflammatory perks.
Best Practices
- Always go decaf
- Brew it light and don’t over-steep — that amps up bitterness and acidity
- Add a splash of almond milk if needed for balance
If you’re curious about its pros and cons, here’s a deep dive on green tea’s relationship with acid reflux.
Peppermint Tea – Proceed with Caution
Let’s clear the air: peppermint is not always GERD-friendly. While it’s a classic digestion aid, it can relax the lower esophageal sphincter — exactly what we don’t want with acid reflux. Still, some people (myself included, on occasion) tolerate it in small doses.
When It Might Work
- Great for gas and bloating, especially after meals
- Helps with IBS-like symptoms which often tag along with GERD
If you’re curious whether peppermint will work for you, I suggest starting with a weak brew and watching how your body reacts. You can read more about its mixed reputation in this breakdown.
Rooibos Tea – A Caffeine-Free Wonder
Rooibos is that one tea I always forget about — until I remember just how gut-friendly it is. It’s naturally caffeine-free, which is a big win for GERD sufferers, and it has a smooth, mellow taste that’s easy on the stomach.
Why Rooibos Works
- Anti-inflammatory properties that calm the digestive lining
- Rich in antioxidants like aspalathin, which support gut repair
- No caffeine = no chance of triggering LES relaxation
It’s also super versatile. I sometimes brew it with a touch of licorice root or fennel for added digestive benefits. Pair it with a GERD-friendly snack and you’ve got a relaxing, reflux-safe evening combo.
Tulsi (Holy Basil) Tea – Stress & Stomach Relief
Tulsi, also known as holy basil, is an adaptogen I didn’t expect to love. But once I started drinking it during stressful days, I noticed two things: my anxiety dialed down and my reflux didn’t rear its ugly head.
The Digestive Benefits of Tulsi
- Reduces cortisol, which helps manage stress-induced reflux
- Supports healthy digestion and balances stomach acid naturally
- Acts as a gentle antimicrobial
Stress is a massive trigger for GERD — it’s not just about food. So teas like tulsi are great if your reflux tends to flare during busy work weeks or after emotional strain. You can learn more about that mind-gut connection through expert insights at NCBI’s clinical review on stress and GERD.
Fennel Seed Tea – My Secret Weapon
If there’s one tea I always have in my kitchen, it’s fennel. After bigger meals (especially pasta nights), fennel seed tea keeps bloating and belching at bay. It’s an underrated powerhouse for digestion.
Top Perks of Fennel Tea
- Reduces gas and bloating by relaxing the digestive muscles
- Improves bile flow, helping fat digestion without overloading the stomach
- Mild licorice-like taste that blends well with chamomile or rooibos
I discovered it during a particularly bad holiday season and haven’t looked back. You can read more about its benefits in this fennel seed guide.
Brewing Tips to Maximize GERD Benefits
Even the best teas can cause issues if brewed too strong or consumed too hot. Here’s what works for me and might help you, too:
Simple Brewing Guidelines
- Use filtered water — especially if tap water is high in minerals
- Keep the steep time between 5–7 minutes for most herbs
- Let it cool slightly — sipping hot liquids can aggravate GERD
Bonus tip: Steep teas covered to trap essential oils (especially for ginger and chamomile). You don’t want to lose those good volatile compounds that soothe your system.
When to Drink Herbal Tea for GERD Relief
Timing matters more than most people realize. While some teas work anytime, others are best consumed at specific points of the day.
Best Times to Sip
- Morning – Rooibos or tulsi to start the day gently
- Post-meal – Fennel or ginger for digestion support
- Evening wind-down – Chamomile or slippery elm to calm reflux at night
I avoid drinking too much liquid 30 minutes before bed, even herbal tea. If you do drink at night, sit upright for a bit and let gravity help you out.
Teas to Avoid if You Have GERD
Not all teas are friendly to your esophagus. A few may worsen symptoms, even though they seem “healthy.”
Common Triggers
- Black tea and oolong – caffeine is the usual suspect
- Citrus peel teas – orange or lemon blends can irritate the lining
- Spearmint & peppermint – risky due to sphincter relaxation
If you’re unsure whether a blend is GERD-safe, check the ingredients. Some brands sneak in acidic or spicy elements even in “calming” formulas. You might also want to see this guide on choosing the right tea for acid reflux to explore more safe options.
Personal Blend Ideas I Swear By
Sometimes I just get creative. Mixing herbs lets you personalize your tea to your own needs and preferences.
Try These DIY Blends
- Chamomile + fennel + ginger – great after meals
- Slippery elm + marshmallow root – perfect for throat relief
- Rooibos + tulsi + licorice root – balanced and calming anytime
It’s like crafting your own little wellness ritual. Just avoid going overboard with any one herb, and always steep mindfully.
Supportive Lifestyle Tips to Maximize Herbal Relief
Sipping herbal tea is just one piece of the puzzle. For me, it works best when paired with practical changes.
- Don’t lie down after drinking — wait at least 30–60 minutes
- Combine teas with low-acid meals to prevent triggers
- Use teas to replace sugary or carbonated drinks
You can also explore other holistic strategies in the Natural Remedies for GERD section on Healthusias.
Camellia Wulansari is a dedicated Medical Assistant at a local clinic and a passionate health writer at Healthusias.com. With years of hands-on experience in patient care and a deep interest in preventive medicine, she bridges the gap between clinical knowledge and accessible health information. Camellia specializes in writing about digestive health, chronic conditions like GERD and hypertension, respiratory issues, and autoimmune diseases, aiming to empower readers with practical, easy-to-understand insights. When she’s not assisting patients or writing, you’ll find her enjoying quiet mornings with coffee and a medical journal in hand—or jamming to her favorite metal band, Lamb of God.
