Herbal Remedies for Acid Reflux: What to Try First
Reflux is one of the few areas where a popular herbal remedy - peppermint - makes the problem worse. Here is what is traditionally used instead, and what actually matters more than any herb.
The peppermint mistake
Peppermint is recommended for almost every digestive complaint. In reflux it is the wrong choice: menthol relaxes the lower oesophageal sphincter, the valve that is supposed to stay shut. For some people that turns mild reflux into a nightly problem.
If you drink peppermint tea after dinner and wake up with a sore throat, that is probably why.
What is traditionally used instead
Chamomile
Soothing and mildly anti-inflammatory. One heaped teaspoon of dried flowers per cup, covered, steeped 5-10 minutes. Gentle enough to use nightly.
Ginger
Traditionally for nausea and slow digestion rather than reflux itself. A few thin slices of fresh root in hot water for 10 minutes. Do not overdo it - strong ginger can itself irritate.
Marshmallow root
The most useful of the group for the burning sensation. It is a mucilage herb: it coats and soothes irritated tissue.
- Cold infusion only: 1-2 teaspoons of dried root in cold water, 4-6 hours
- Hot water destroys the mucilage - a hot tea is much less effective
- Take before meals rather than after
Licorice (DGL)
Traditionally used, and one of the better-studied options. But ordinary licorice raises blood pressure because of glycyrrhizin.
- Use DGL (deglycyrrhizinated) licorice
- Not at all if you have high blood pressure, heart or kidney problems
- Not for long-term continuous use without advice
What matters more than the herb
This is the part people skip, and it is where most of the improvement comes from:
- Do not lie down within three hours of eating. This single change helps more people than any tea.
- Smaller, earlier evening meals. A large late dinner is the classic trigger.
- Raise the head of the bed by 10-15cm - not extra pillows, which just bend you at the waist.
- Alcohol relaxes the same valve peppermint does.
- Weight around the middle increases pressure on the stomach; this is one of the best-established factors.
When to see a doctor
- Difficulty swallowing, or food sticking
- Unintentional weight loss
- Vomiting blood, or black stools
- Chest pain - reflux and cardiac pain can feel similar; do not assume
- Symptoms that persist despite weeks of sensible changes
Common questions
What herbs help with acid reflux?
Chamomile, ginger, marshmallow root and DGL licorice are the traditional choices. Avoid peppermint - it relaxes the valve that keeps acid down.
How do you make marshmallow root tea for reflux?
Cold infusion: 1-2 teaspoons of dried root in cold water for 4-6 hours. Hot water destroys the soothing mucilage.
Is licorice good for acid reflux?
Traditionally yes, but use DGL (deglycyrrhizinated) licorice - ordinary licorice raises blood pressure.
What should you avoid with acid reflux?
Large late meals, alcohol, and lying down within three hours of eating. Peppermint tea is a common mistake.
If you want the full set of 39 herbal home remedies - with amounts, preparation and storage: Herbal Home Remedies.
Disclosure: the link above is an affiliate link. We may earn a commission if you buy through it, at no extra cost to you. This is not medical advice.