Ginger tea, licorice root tea, and marshmallow root tea are the three herbal teas with the strongest evidence for relieving heartburn. Each works through a different mechanism, from speeding up digestion to coating the esophagus with a protective layer. Chamomile tea is another popular option, though its benefits are less well-documented. With over 825 million people worldwide living with gastroesophageal reflux disease, it’s no surprise that gentle, caffeine-free remedies have become a go-to first step for managing symptoms at home.
Ginger Tea
Ginger is one of the better-studied natural options for heartburn relief, and the reason comes down to how quickly your stomach empties. When food sits in your stomach too long, it increases the chance that acid will push back up into your esophagus. Ginger contains compounds called gingerols that support faster gastric emptying, meaning food moves from your stomach into your small intestine more quickly. Once that happens, your stomach no longer needs to produce as much acid to break food down, which reduces the likelihood of acid creeping upward.
To make ginger tea, use about one teaspoon of fresh grated ginger root per cup of hot water. Because you’re steeping a root rather than leaves, let it sit covered for 10 to 20 minutes to draw out enough of the active compounds. You can add a small amount of honey if the spiciness is too strong. One thing to watch: very concentrated ginger can sometimes irritate an already sensitive stomach, so start with a milder brew and adjust from there.
Licorice Root Tea
Licorice root works differently from ginger. Rather than speeding digestion, it stimulates mucus production in the stomach and esophagus. That extra mucus acts as a physical barrier between your tissue and stomach acid, which can both soothe existing irritation and help prevent future episodes. A 2014 study found that a processed form of licorice called deglycyrrhizinated licorice (DGL) promoted mucus activity enough to allow damaged esophageal tissue to heal.
The distinction between regular licorice and DGL matters. Regular licorice contains a compound called glycyrrhizin that, in excess, can raise blood pressure and lower potassium levels. Health authorities generally recommend capping glycyrrhizin intake at 100 mg per day. DGL has this compound removed, making it safer for regular use. If you’re buying licorice tea specifically for heartburn, look for products labeled “DGL” or “deglycyrrhizinated.” If you have high blood pressure or take medications that affect potassium, stick with DGL versions only.
Marshmallow Root Tea
Marshmallow root contains a substance called mucilage, a gel-like fiber that becomes slippery when mixed with water. When you drink marshmallow root tea, this mucilage coats the inner lining of your esophagus and stomach, creating a soothing protective layer. Research suggests that the mucilage, along with natural antioxidants called flavonoids in the plant, can shield the stomach lining well enough to reduce the risk of certain types of ulcers.
Some people take marshmallow root specifically to protect the esophagus from acid damage during reflux episodes. Like ginger, it’s a root, so steep it for 10 to 20 minutes in covered hot water. The tea has a mild, slightly sweet flavor that most people find easy to drink. It’s generally well-tolerated, though the coating effect can sometimes slow the absorption of other medications, so space it at least an hour apart from any pills you take.
Chamomile Tea
Chamomile is widely recommended for heartburn, though its evidence base is more anecdotal than clinical. Its main appeal is that it’s naturally caffeine-free, mildly anti-inflammatory, and has a relaxing effect that can help reduce stress, a known trigger for acid reflux in many people. It won’t actively coat your esophagus or speed gastric emptying the way the teas above do, but it’s a safe, gentle option that replaces drinks more likely to cause problems.
Steep chamomile flowers covered for 5 to 10 minutes. Because it’s a flower rather than a root, it releases its compounds faster and doesn’t need the longer brew time.
Teas That Can Make Heartburn Worse
Not all tea is helpful. Peppermint tea is the most important one to avoid. While peppermint soothes many digestive complaints, previous studies in healthy adults have shown that peppermint oil decreases the pressure of the muscular valve between your esophagus and stomach. When that valve relaxes, it’s easier for acid to flow upward. If you already have weak valve pressure or frequent reflux, peppermint tea can make things noticeably worse.
Caffeinated teas, including black tea, green tea, and matcha, can also trigger heartburn. Caffeine relaxes that same valve and stimulates acid production. If you enjoy these teas and don’t want to give them up entirely, try switching to decaffeinated versions and see if your symptoms improve. Citrus-flavored herbal teas and hibiscus tea are naturally acidic and can irritate an already inflamed esophagus, so they’re worth avoiding during active flare-ups as well.
How to Get the Most From Herbal Tea
For heartburn relief, the general guideline is one teaspoon of dried herbs per cup of hot water. Leaves and flowers need 5 to 10 minutes of steeping, while roots like ginger and marshmallow root benefit from 10 to 20 minutes. Always keep the cup covered while steeping to prevent the volatile compounds from escaping with the steam.
Temperature matters too. Let your tea cool to a comfortably warm temperature before drinking. Very hot liquids can irritate an inflamed esophagus on their own, independent of what’s in the tea. Sipping slowly rather than drinking a full cup quickly also helps, since a large volume of any liquid hitting your stomach at once can increase pressure and push acid upward.
Timing is worth experimenting with. Some people find that drinking herbal tea 20 to 30 minutes after a meal helps settle digestion before reflux kicks in. Others prefer it between meals as a preventive measure. Drinking large amounts of fluid right before lying down can worsen symptoms regardless of what’s in the cup, so try to finish your tea at least an hour or two before bed if nighttime heartburn is your main issue.
What Tea Won’t Do
Herbal tea can be a useful tool for occasional heartburn, but it has limits. If you experience reflux more than twice a week, have difficulty swallowing, or notice that your symptoms are getting progressively worse over months, something more than tea is likely needed. Frequent, untreated acid reflux can damage the esophageal lining over time. Tea works best as one part of a broader approach that includes eating smaller meals, staying upright after eating, and identifying your personal triggers.