If you deal with heartburn regularly, you’ve probably gotten conflicting advice about tea. Some sources say tea helps. Others say it causes heartburn. Both are correct — it depends entirely on which tea you’re drinking and why the heartburn is happening.
About 20% of Americans experience heartburn at least once a week, according to the American Journal of Gastroenterology. The burning sensation happens when stomach acid flows back through the lower esophageal sphincter (LES) into the esophagus, which lacks the protective mucus lining that the stomach has. Some teas tighten that sphincter and reduce acid. Others relax it and make things worse. Knowing which is which matters.
How Heartburn Actually Works
Understanding the mechanism helps explain why certain teas help and others don’t. The LES is a ring of muscle at the junction between your esophagus and stomach. When it’s working properly, it opens to let food in and closes to keep acid out. Heartburn happens when this sphincter relaxes at the wrong time (transient LES relaxations), stays chronically weak, or when there’s too much pressure pushing against it from below.
Three things make heartburn worse: increased stomach acid production, relaxation of the LES, and inflammation of the esophageal lining. Three things make it better: reduced acid secretion, strengthened LES tone, and a protective coating on irritated tissue. The teas that help heartburn work through one or more of those beneficial mechanisms. I’ve previously covered how tea can cause heartburn — this article focuses on the remedy side.
Teas That Help Heartburn
Ginger Tea
Ginger is probably the most effective tea for heartburn, and the mechanism is well-documented. Gingerols and shogaols — the primary bioactive compounds — accelerate gastric emptying. A 2008 study in the European Journal of Gastroenterology & Hepatology gave healthy volunteers 1.2 grams of ginger powder before a meal and measured gastric emptying using ultrasound. The ginger group’s stomachs emptied 13 minutes faster than the placebo group.
Why does faster gastric emptying matter for heartburn? When food sits in the stomach longer, it produces more acid and creates more upward pressure against the LES. Moving food through the stomach more efficiently means less acid production and less pressure — both of which reduce reflux episodes.
Ginger also has anti-inflammatory properties that can soothe an already irritated esophageal lining. A 2019 review in Food Science & Nutrition confirmed ginger’s gastroprotective effects, including reducing gastric inflammation and inhibiting acid secretion. For heartburn relief, brew 1–2 inches of fresh ginger root sliced thin, simmered for 10 minutes. Drink 20–30 minutes before meals if you tend to get post-meal heartburn, or as needed when symptoms appear. I’ve covered ginger’s broader digestive benefits in my article on ginger tea for nausea relief.
Chamomile Tea
Chamomile addresses heartburn through its anti-inflammatory and antispasmodic properties. The compounds bisabolol and chamazulene reduce inflammation in the esophageal and stomach lining, while apigenin has a mild muscle-relaxing effect that, paradoxically, doesn’t significantly affect the LES the way peppermint does — the relaxation is more targeted to the smooth muscle of the stomach wall.
A 2006 study in Arzneimittelforschung (Drug Research) tested a commercial preparation containing chamomile extract on patients with functional dyspepsia (chronic indigestion and heartburn without an identifiable structural cause). After four weeks, the chamomile group had significantly less heartburn, acid regurgitation, and stomach pain compared to placebo.
Chamomile also reduces gastric acid secretion. Animal studies published in Molecular Medicine Reports showed chamomile extract inhibited acid output in a dose-dependent manner. It’s not as potent as a proton pump inhibitor, but it provides a gentle, sustained reduction in acid levels without the side effects of long-term PPI use.
Brew chamomile for heartburn using 2–3 grams of dried flowers (about 2 tea bags) in 8 ounces of hot water for 10 minutes. Drink between meals or after eating — unlike ginger, chamomile is more about calming active inflammation than preventing it.
Licorice Root Tea (DGL)
Licorice root contains glycyrrhizin and flavonoids that stimulate mucus production in the stomach and esophagus. This mucus acts as a physical barrier between acid and tissue, reducing the burning sensation and allowing damaged tissue to heal. It’s essentially doing what antacid medications try to do, but through a different mechanism.
A 2014 study in Evidence-Based Complementary and Alternative Medicine found that a licorice-based formulation was comparable to bismuth subsalicylate (Pepto-Bismol) in reducing dyspeptic symptoms. Another study in the British Medical Journal found deglycyrrhizinated licorice (DGL) — licorice with the glycyrrhizin removed — healed gastric ulcers nearly as effectively as standard pharmaceutical treatment.
Use DGL licorice rather than whole licorice root for regular consumption. Regular licorice contains glycyrrhizin, which can raise blood pressure and lower potassium levels if consumed in large amounts over time. DGL licorice retains the mucosal-protective benefits without the cardiovascular risk. Steep 1–2 teaspoons of DGL licorice root for 5–7 minutes.
Marshmallow Root Tea
Marshmallow root (Althaea officinalis) — the plant, not the candy — produces a thick mucilage when steeped in water. This mucilage coats the esophageal lining with a protective film, creating a physical barrier against acid contact. Think of it as a natural version of sucralfate, the prescription medication that does essentially the same thing.
A 2010 study in Complementary Medicine Research found marshmallow root extract reduced irritation and inflammation in mucosal tissue. The effect is immediate — you can feel the coating quality of the tea as you drink it. For maximum mucilage extraction, cold-brew marshmallow root: place 2 tablespoons in a jar with cold water, let it sit for 4–8 hours, then strain. The resulting liquid is thick, slightly sweet, and coats the esophagus on the way down.
Slippery Elm Tea
Similar to marshmallow root, slippery elm bark produces demulcent mucilage that coats and protects irritated tissue. The inner bark of Ulmus rubra has been used in traditional North American medicine for centuries. A small pilot study in the Journal of Gastrointestinal and Liver Diseases found that a supplement containing slippery elm significantly improved heartburn and other reflux symptoms. Mix 1–2 teaspoons of slippery elm powder into warm (not boiling) water and stir until it reaches a gel-like consistency. Drink before meals or at bedtime.
Teas That Make Heartburn Worse
This list is just as important as the helpful teas. If you have heartburn and you’re drinking these, they may be contributing to the problem.
Peppermint Tea
This surprises people because peppermint is so widely recommended for digestive issues. But the menthol in peppermint relaxes smooth muscle — including the LES. A relaxed LES lets acid flow back into the esophagus more easily. Multiple studies, including a 2019 review in Digestive Diseases and Sciences, confirm that peppermint reduces LES pressure.
Peppermint is excellent for stomach cramping, gas, and IBS symptoms. But if heartburn is your issue, it’s likely to make it worse. This is one of the most common well-intentioned mistakes people make with herbal tea for digestive problems.
Citrus Herbal Teas
Teas containing lemon, orange, or other citrus — whether as actual fruit or dried peel — increase the acidity of the beverage and can irritate an already inflamed esophagus. A 2006 study in Gut identified citrus as one of the dietary factors most associated with heartburn symptoms. Lemon-ginger tea is a popular blend, but if heartburn is your concern, use plain ginger without the citrus component.
High-Caffeine Teas
Caffeine stimulates gastric acid secretion and may also reduce LES pressure, though the evidence on the LES effect is mixed. A meta-analysis in the Alimentary Pharmacology & Therapeutics found that caffeine increased acid exposure time in the esophagus. Black tea at 40–70 mg of caffeine per cup and matcha at 60–70 mg are the biggest culprits. If you’re going to drink caffeinated tea with heartburn, green tea (20–45 mg) is the least problematic of the true teas.
Spearmint Tea
Like peppermint, spearmint contains compounds that relax the LES. The effect is less pronounced than peppermint but still measurable. If heartburn is a chronic issue for you, both mints are worth avoiding.
Hibiscus Tea
Hibiscus tea is naturally very acidic — pH around 2.5, comparable to stomach acid itself. Drinking it adds acid to an already acidic environment and directly irritates the esophageal lining. It may have cardiovascular benefits, but it’s one of the worst choices for heartburn sufferers.
Timing and Strategy
When and how you drink tea for heartburn matters as much as which tea you choose.
Before meals: Ginger tea 20–30 minutes before eating can preemptively speed up gastric emptying and reduce post-meal reflux. This is the most effective timing if your heartburn follows meals.
After meals: Chamomile or licorice root tea 30–60 minutes after eating can calm inflammation and reduce acid production during the peak digestion period.
At bedtime: Marshmallow root or slippery elm tea before bed creates a protective coating that helps prevent nighttime reflux — which is often the most damaging kind because you’re lying flat and the acid sits in the esophagus longer. Elevating the head of your bed 6–8 inches works synergistically with a coating tea.
During an active episode: Marshmallow root or slippery elm provide the fastest relief because they physically coat the burning tissue. Chamomile is a good follow-up once the acute burning subsides.
Temperature: Lukewarm or warm — not hot. Very hot liquids can worsen esophageal inflammation. Let your tea cool to a comfortable drinking temperature.
For a deeper look at which teas work specifically for acid reflux (the chronic form of heartburn), check my guide to teas for acid reflux.
When Tea Isn’t Enough
Tea works well for occasional heartburn and as a complementary approach for mild, infrequent reflux. But there are situations where you need more than tea:
Heartburn more than twice a week for several weeks may indicate GERD (gastroesophageal reflux disease), which requires medical evaluation. Chronic acid exposure can damage the esophageal lining and lead to Barrett’s esophagus, a precancerous condition.
Difficulty swallowing, unintentional weight loss, or vomiting blood are red flags that require immediate medical attention.
Heartburn that doesn’t respond to over-the-counter antacids or PPIs needs investigation — the symptom may not actually be acid reflux.
Tea can absolutely be part of a heartburn management plan alongside lifestyle modifications (eating smaller meals, not lying down after eating, avoiding trigger foods). But it’s a complement to medical care for chronic conditions, not a replacement. For more context on the relationship between tea and stomach issues, my article on teas for upset stomach covers the broader landscape.
The Bottom Line
Ginger, chamomile, licorice root (DGL), marshmallow root, and slippery elm are the teas with the strongest evidence for heartburn relief — each working through different mechanisms: faster gastric emptying, reduced acid secretion, anti-inflammatory effects, and physical mucosal coating. On the avoid list: peppermint, spearmint, citrus herbal teas, high-caffeine teas, and hibiscus.
The most practical approach is keeping ginger root and chamomile on hand as your everyday options, with marshmallow root or slippery elm for acute flare-ups and nighttime protection. Time your teas strategically — ginger before meals, chamomile after, coating teas at bedtime — and keep them warm rather than hot. For many people with occasional heartburn, this combination makes a real difference without reaching for medication.
Frequently Asked Questions
Can I add honey to my heartburn tea?
Yes. Honey is mildly alkaline and has been shown in some studies to coat and protect mucosal tissue. A 2014 study in the BMJ found that honey had gastroprotective effects comparable to some pharmaceutical agents. A teaspoon per cup is fine. Avoid artificial sweeteners, though — some can relax the LES or cause gas that increases abdominal pressure.
Why does peppermint tea help my stomach cramps but worsens heartburn?
Because it relaxes smooth muscle everywhere — including both the stomach wall (which stops cramping) and the LES (which lets acid through). The same mechanism that makes it excellent for IBS and gas makes it counterproductive for reflux. If you have both cramping and heartburn, ginger is a better choice since it addresses motility without relaxing the LES.
Is decaf tea safe for heartburn?
Removing caffeine helps by reducing acid secretion, but the tannins in decaf black or green tea can still irritate the stomach lining and trigger acid production. Decaf is better than regular caffeinated tea for heartburn, but herbal options like chamomile or ginger are better still. If you really want a “tea-like” experience without caffeine or tannins, rooibos is a reasonable choice — it’s naturally caffeine-free and low in tannins.
How long does it take for ginger tea to relieve heartburn?
The anti-inflammatory effects begin within 15–20 minutes as gingerols interact with the gastric lining. The gastric emptying acceleration takes 20–30 minutes to become measurable. Most people feel noticeable improvement within 30 minutes. For chronic heartburn, daily ginger tea over 2–4 weeks provides cumulative benefit as baseline inflammation decreases.
