Steeped in Comfort: The Best Teas for Acid Reflux Relief

volcanowishes
Jan 3
3 min read

Someone not pictured pouring team into a nice cup on a saucer with a spoon on a table. — Image by **dungthuyvunguyen** from Pixabay

Many of us who suffer from acid reflux turn to tea, thinking it will be gentler on our systems. The key lies in which teas we choose. My favorite tea blends are English Breakfast and Earl Grey—they pack the caffeine punch of coffee yet are gentler. But I find that black and green teas sometimes trigger symptoms as well (plus Earl Grey has a hint of citrus). So, what does a girl do to start her day, warm up after being outside, or enjoy relaxing teatime?

Why Some Teas Trigger Acid Reflux

Certain teas and beverages are known to irritate acid reflux due to their composition. Common culprits include:

Caffeinated Teas: Black and green teas, while rich in antioxidants, can relax the lower esophageal sphincter (LES), making it easier for stomach acid to flow back up.
Mint Teas: Although soothing for some, peppermint and spearmint teas can also relax the LES, making reflux worse.
Citrus-Infused Teas: Citrus flavors add acidity, which can irritate the stomach and esophagus.

Best Teas for Acid Reflux

Luckily, there are plenty of teas that are gentle on the stomach and even help alleviate acid reflux symptoms. Here are some options:

Ginger Tea: Ginger is a natural anti-inflammatory that soothes the digestive system and reduces nausea. Its mildly spicy flavor makes it a warming, satisfying choice.
Chamomile Tea: Known for its calming properties, chamomile tea helps reduce stress—a common trigger for acid reflux—and soothes the digestive tract.
Licorice Root Tea: Licorice root can coat and protect the esophagus from acid. Choose DGL licorice tea to avoid raising blood pressure.
Slippery Elm Tea: Slippery elm forms a protective layer in the esophagus, easing irritation and discomfort caused by acid reflux.
Fennel Tea: Slightly sweet and mild, fennel tea aids digestion, reduces bloating, and helps combat acid reflux symptoms.

How to Make Tea Time Acid Reflux-Friendly

Choose Decaffeinated or Herbal Teas: Reduce caffeine intake to avoid LES relaxation.
Brew Gently: Use warm, not boiling, water and steep for 5–10 minutes to keep the tea mild.
Skip the Add-Ons: Avoid lemon, sugar, and artificial sweeteners, which can trigger symptoms. A small amount of honey is a safe alternative.
Watch Your Temperature: Sip tea warm rather than hot to avoid irritating the esophagus.
Drink Between Meals: Avoid tea on an empty stomach or right after a heavy meal to reduce acid production.

DIY Reflux-Friendly Tea Blends

Mix your own soothing blends for added comfort:

Digestive Calm Blend

1 part dried ginger
1 part chamomile flowers
1 part fennel seeds

Gentle Soothing Blend

1 part licorice root (DGL)
1 part slippery elm bark
1 part marshmallow root

Floral Comfort Blend

1 part chamomile flowers
1 part rooibos tea
1 part dried pear pieces

Store your blends in airtight containers and steep 1–2 teaspoons per cup of warm water.

Tea Pairings for Acid Reflux-Friendly Snacks

Why not make teatime a full experience? Get out the nice tea set and pair your tea with soothing, reflux-friendly snacks like:

Whole-grain crackers with hummus
A banana or apple slices (skip acidic varieties like Granny Smith)
Unsalted nuts (in moderation)
A slice of non-acidic fruit bread

Check out our Recipe section for a reflux-friendly cucumber sandwich.

Final Thoughts

Teatime doesn’t have to be off-limits for those with acid reflux. By selecting the right teas, paying attention to your body’s signals, and making small adjustments, you can savor this comforting ritual without worry.

🌿 Have a favorite reflux-friendly tea or snack pairing? Please share it in the comments! Let’s keep teatime enjoyable for everyone.