What Tea Is Good for Acid Reflux? Gentle Options, What to Avoid, and How to Brew

TL;DR: For many people with reflux, the best everyday cups are non-mint, low-caffeine teas such as rooibos or chamomile, plus demulcent herbs like marshmallow root or slippery elm that may coat the throat. Avoid peppermint and spearmint (can relax the lower esophageal sphincter) and go easy on acidic or strongly caffeinated brews. See Safety and Sources.

Background: why tea helps (and when it hurts)

Warm, mild liquids can feel soothing and support hydration, which may help dilute stomach contents. But certain teas and add-ins can worsen reflux for some people. Two common triggers are mint family teas and high caffeine, both of which may loosen the valve between stomach and esophagus. Acidic add-ins (citrus, vinegar) can also sting on the way up.

Framework: how to choose your tea

Good everyday choices

• Rooibos (Aspalathus linearis): naturally caffeine-free, gentle flavor; many people tolerate it well.
• Chamomile (Matricaria chamomilla): calming evening cup; may ease general digestive discomfort.
• Demulcent teas (may coat and soothe): marshmallow root (Althaea officinalis) and slippery elm (Ulmus rubra). Use as simple, kitchen-strength infusions.
• Ginger (Zingiber officinale): small amounts can help queasy feelings, but a hot, strong brew may bother some. Try mild and see your own response.
• Decaf black or green tea: if you prefer true tea, decaf options are often better tolerated than regular.

Often triggering or worth testing carefully

• Peppermint & spearmint: pleasant taste, but many people notice worse reflux due to sphincter relaxation.
• Regular black/green tea and yerba mate: caffeine content may aggravate symptoms; try decaf or limit to small morning cups with food.
• Very tart herbal teas (for example, strong hibiscus concentrates): acidity can sting sensitive throats.
• Citrus, vinegar, or spicy add-ins in tea: can be irritating during a flare.

How to brew for comfort

• Gentle strength: start with about 1 teaspoon dried herb per cup; avoid over-strong brews.
• Water temperature: hot but not scalding; very hot liquids may irritate the esophagus.
• Timing: many people do best sipping tea between meals and stopping food and drink a while before lying down.
• Keep it simple: skip lemon and spicy syrups; a small amount of honey is fine if tolerated.

Sample routines

• Morning: small cup of decaf green or rooibos with breakfast.
• Afternoon: mild chamomile or a short steep of ginger if you feel queasy.
• Evening: marshmallow root or slippery elm tea to coat the throat; keep portions modest.

Decision: quick answers

• Best first pick? Rooibos or chamomile.
• Want a “coating” tea? Marshmallow root or slippery elm.
• Can I drink mint? Many people can’t during flares. Test cautiously or avoid.
• Caffeine? Prefer decaf or very small morning cups with food.

Tips & common mistakes

• Tip: Keep a simple symptom log for a week to see which teas help or hinder.
• Tip: Elevate the head of the bed and avoid large late meals; tea is not a substitute for core reflux habits.
• Mistake: Chasing very strong ginger or acidic herbal blends during a flare.
• Mistake: Assuming “herbal” automatically equals safe; interactions and allergies still apply.

FAQ

Will tea cure reflux?

No. Tea is a comfort strategy. Lasting relief usually comes from meal timing, portion control, weight management when indicated, and clinician-guided care.

Is milk in tea okay?

Some people tolerate a splash; others notice more symptoms with dairy. Test your own response with small amounts.

How many cups?

Common patterns are one to three modest cups spread through the day. Stop or switch if symptoms worsen.

Safety

• Medicines & interactions: Licorice root blends may raise blood pressure or lower potassium; avoid with certain heart, kidney, or blood-pressure medicines. Slippery elm and marshmallow root may interfere with drug absorption; take medicines at a different time window.
• Pregnancy & lactation: Prefer mild, culinary-strength teas such as rooibos or chamomile. Avoid strong multi-herb blends unless a clinician agrees.
• Allergies: People sensitive to the daisy family may react to chamomile. Stop with any rash, swelling, or breathing symptoms.
• Red flags: trouble swallowing, weight loss without trying, black or bloody stools, persistent vomiting, chest pain, or symptoms that do not improve need medical care.

Sources

• Patient overview of reflux and lifestyle factors — American College of Gastroenterology (gi.org)
• Chamomile safety and uses — National Center for Complementary and Integrative Health (nccih.nih.gov)
• Ginger overview — NCCIH (nccih.nih.gov)
• Herbal supplement interactions — MedlinePlus (medlineplus.gov)
• GERD symptoms and triggers — Mayo Clinic (mayoclinic.org)

Conclusion

For reflux, think gentle, non-mint, low-caffeine. Rooibos or chamomile for daily sipping, demulcent herbs for coating comfort, and careful brewing and timing to avoid stings and late-night flare-ups. Keep tea as a helper while you work the core reflux habits that make the biggest difference.