Ginger is one of the most well-supported herbs for acid reflux, but it’s far from the only option. Several herbs and plant-based remedies can ease heartburn and related symptoms through different mechanisms, from speeding up digestion to coating the esophagus with a protective barrier. The best choice depends on your specific symptoms and what’s triggering them.
Ginger Root: The Strongest Overall Evidence
Ginger works on acid reflux from multiple angles. It reduces pressure on the valve between your esophagus and stomach (the lower esophageal sphincter), which helps prevent that burning backup of acid. It also speeds up gastric emptying, meaning food moves out of your stomach faster and has less opportunity to push acid upward. A clinical trial found that 100 mg of ginger extract (equivalent to about 2 grams of fresh ginger root) taken twice daily significantly increased gastrointestinal motility compared to a placebo.
The active compounds in ginger also have anti-inflammatory and anti-ulcer properties, though researchers note the results can vary because these compounds are chemically unstable and break down easily. In practical terms, ginger works best as a preventive measure rather than a rescue remedy. Fresh ginger tea before or after meals, ginger chews, or capsules are common ways to use it. Start with small amounts, since too much ginger on an empty stomach can itself cause irritation.
DGL Licorice: A Protective Coating for Your Stomach
Licorice root extract increases mucus secretion in the stomach and esophagus, creating a physical barrier against acid damage. The form you want is deglycyrrhizinated licorice, or DGL, which has had a compound called glycyrrhizin removed. That matters because glycyrrhizin can raise blood pressure and cause fluid retention. DGL keeps the gastroprotective benefits without that risk.
Beyond just coating the lining, licorice flavonoids help repair damaged tissue by promoting cell regeneration and reducing inflammation at the mucosal level. DGL is typically taken as chewable tablets about 20 minutes before meals, which gives the mucus-boosting effect time to kick in before food and acid production ramp up. It’s one of the more targeted options if your main issue is irritation or a raw feeling in the throat and chest.
Slippery Elm and Marshmallow Root
Both of these herbs contain mucilage, a substance that turns into a slippery gel when mixed with water. When you swallow slippery elm or marshmallow root (usually as a tea or lozenge), this gel coats the lining of the esophagus and acts as a physical barrier against acid. Think of it as a natural version of the “raft” that some over-the-counter antacids create on top of stomach contents.
These herbs are particularly useful for people whose main complaint is the burning sensation itself rather than bloating or slow digestion. The relief is temporary, lasting as long as the coating stays in place, so they work best taken between meals or before bed when nighttime reflux is a problem. Neither herb has a large body of clinical trial data behind it, but the mechanism is straightforward and the safety profile is well established.
Aloe Vera Juice
A randomized controlled trial compared aloe vera syrup (10 mL per day) against two standard acid-reducing medications over four weeks. Aloe vera reduced the frequency of all eight major reflux symptoms measured, including heartburn, acid regurgitation, food coming back up, bloating, belching, nausea, vomiting, and difficulty swallowing. No participants needed to stop taking it due to side effects.
If you try aloe vera juice, look for products specifically labeled for internal use and processed to remove aloin, a compound in the outer leaf that acts as a strong laxative. The effective form is the inner leaf gel, usually sold as a drinkable juice or syrup. A small daily dose is the typical approach rather than drinking large amounts.
Chamomile Tea
Chamomile has a long traditional use as a digestive relaxant, and the science backs up at least part of that reputation. It helps with gas, upset stomach, and intestinal cramping by relaxing the smooth muscles of the digestive tract. A well-studied herbal combination containing chamomile flower alongside licorice root and several other plant extracts produced effects comparable to a commercial antacid in reducing stomach acidity, while also increasing protective mucus secretion and being more effective at preventing rebound acid spikes.
Chamomile on its own is milder than some of the other options here. It’s a good choice if your reflux is tied to stress or tension, since it has a calming effect on both the nervous system and the gut. A cup of chamomile tea after dinner is one of the lowest-risk interventions you can try.
Turmeric and Curcumin
Curcumin, the active compound in turmeric, protects the esophageal lining through its antioxidant activity. When acid repeatedly washes over the esophagus, it causes oxidative damage at the cellular level. Curcumin helps preserve the function of mitochondria (the energy-producing structures inside cells) and maintains the activity of protective enzymes that neutralize this damage. In lab studies using human esophageal cells, curcumin oil applied before acid exposure preserved enzyme activity at the highest levels observed.
The catch with turmeric is bioavailability. Curcumin is poorly absorbed on its own, so pairing it with black pepper extract or taking it in a fat-based form (like the oil used in the studies) makes a significant difference. Some people also find that turmeric in large doses can trigger reflux rather than help it, so starting with small amounts and building up is a reasonable approach.
Fennel Seeds
Fennel contains a compound called anethole that relaxes the smooth muscles of the digestive tract. This makes it most useful when reflux is accompanied by bloating, gas, or a feeling of fullness that puts upward pressure on the stomach. Chewing a small spoonful of fennel seeds after a meal or steeping them in hot water for tea are the traditional methods. Fennel is gentle enough to use daily and combines well with ginger for a more comprehensive effect on digestion.
One Herb to Be Cautious With
Peppermint is often associated with digestive relief, but it can make acid reflux worse. Studies have shown that peppermint oil decreases pressure in the lower esophageal sphincter, essentially relaxing the valve that’s supposed to keep acid in your stomach. This equalizes pressure across the esophagus, the sphincter, and the stomach, making it easier for acid to travel upward. If your primary issue is reflux rather than general indigestion, peppermint tea or peppermint oil capsules may increase your symptoms.
Safety and Drug Interactions
Herbal remedies are not automatically safe just because they’re natural. Licorice (the non-DGL form) can interfere with blood thinners like warfarin and amplify the effects of certain heart medications. Ginger in large doses may also increase bleeding risk if you’re on blood thinners. Many common herbs, including garlic, ginkgo, and ginseng, interact with warfarin specifically, so if you take any blood-thinning or blood pressure medication, check with your pharmacist before adding herbal supplements.
Watch for symptoms like a rapid heartbeat or unusual changes in blood pressure, which can signal an interaction. For most people without these medication concerns, the herbs listed above have strong safety profiles at normal dietary or supplemental doses. Starting with one herb at a time, rather than combining several, makes it easier to identify what’s actually helping.