My Top 5 Herbs for Acid Reflux

After 31 years in herbalism, these are the five herbs I use and recommend most for acid reflux:

1. DGL licorice root

2. Aloe vera inner-fillet gel

3. Amla berry

4. Lavender flower

5. Mastic resin

Form, delivery, and timing are key: DGL licorice in cool water before meals, aloe gel and amla powder made into my breakfast smoothie recipe, mastic chewed as gum after meals, and lavender inhaled before bed.

My protocol below is backed by my herbal evidence tiers.

Tristan Anderson, MA, CFDNP, CHHP

This protocol is for you if you're experiencing...

~ A burning feeling or sense of a lump in your throat, especially after meals, at night, or when lying down

~ Fluid backing up into your throat or mouth

~ A lingering sour, acidic, or metallic taste in your mouth

~ Frequent burping or a feeling of pressure after eating or drinking

~ Mild nausea or an acidic feeling in your upper stomach

~ A persistent need to clear your throat, a hoarse voice, or a nagging dry cough

Important disclaimer: This protocol is not recommended if you are pregnant, nursing, or taking medications. If your symptoms are severe or have been going on for an extended time, please see a doctor promptly — those need a diagnosis, not herbs.

Before You Start

See a doctor promptly if you have trouble or pain swallowing, unintended weight loss, vomiting blood or material that looks like coffee grounds, black or tarry stools, persistent vomiting, anemia, or chest pain or pressure that spreads to your arm, neck, or jaw. These need a diagnosis, not herbs.

Skip this protocol if you're pregnant or nursing. Several of these herbs haven't been established as safe in pregnancy, and I'd rather you not experiment.

If you take prescription medication, talk to your healthcare provider or pharmacist before starting. A pharmacist is often the faster and more knowledgeable route for interaction questions, and the consult is usually free. Bring this protocol with you. Every herb, form, and dose is listed. These herbs are used for comfort and support, not as a replacement for medication

If you're already on acid-reducing medication, do not stop or taper it on your own. See the FAQ below. This one matters.

General timing rule: take these herbs at least two hours apart from any oral medication. Demulcents and gels can affect how other things are absorbed.

DGL Licorice Root

Scientific Name: Glycyrrhiza glabra

Bioactive Compounds: Polysaccharides (soothing mucilage), liquiritin (antioxidant and anti-inflammatory), and isoliquiritin (antioxidant and anti-inflammatory).

History: Tier 4 evidence of licorice root use to soothe the digestive tract stretches back over 4,000 years in Ancient China and also appears in Western, Ayurvedic, and Native American Herbalism.

Modern Research: Tier 2 human trials showed reduced heartburn and regurgitation (1, 2). Tier 6 in vitro studies showed anti-inflammatory, antioxidant, and antiulcer properties (1, 2).

Best Form: Because the soothing polysaccharides are water-soluble, DGL powder mixed in cool water delivers them best.

Consumption Method: Powder mixed in cool water and taken before lunch and dinner. See exact protocol below.

Cautions: Use DGL only. The deglycyrrhizinated version has had glycyrrhizin removed which is the compound in licorice root that can raise blood pressure and cause serious adverse effects (1).

Aloe Vera Inner Fillet

Scientific Name: Aloe vera, syn. A. barbadensis

Bioactive Compounds: Acemannan (soothing mucilage), glycoproteins (accelerate wound healing), and lectins (anti-inflammatory).

History: Tier 4 evidence of aloe vera gel use for stomach health stretches back over 4,000 years, with earliest applications originating in Mesopotamia, ancient Egypt, and classical Greece, and then later use in Ayurveda and Chinese herbalism.

Modern Research: Tier 1 human trials showed consuming aloe gel was associated with reduced heartburn, food regurgitation, flatulence, belching, nausea, vomiting, acid secretion and was generally well tolerated (1, 2). A tier 6 in vitro trial showed anti-ulcer and antioxidant properties (1).

Best Form: Low temp processed inner-fillet gel. The beneficial compounds are water-soluble and heat-sensitive, so the inner gel is best kept cold and unheated.

Consumption Method: Liquid gel taken with breakfast. See exact protocol below.

Cautions: Consume inner-fillet only, not whole-leaf. Whole-leaf aloe contains a latex layer that acts as a harsh laxative, exactly what you want to avoid here. Short term consumption of aloe gel is considered safe for most people (1).

Amla Berry

Scientific Name: Phyllanthus emblica

Bioactive Compounds: Emblicanins, gallic acid, and vitamin C (all water-soluble).

History: Tier 4 evidence of amla use as a digestive aid dates back well over a thousand years in India through Ayurvedic Herbalism. Still today it is listed as a top rasayana (a rejuvenating tonic) and is one of the tradition's most revered medicinal fruits.

Modern Research: A tier 1 clinical trial examined amla for heartburn and regurgitation with promising results (1). Tier 5 animal studies showed amla to have antioxidant and gastroprotective activity (1, 2), which may support the stomach and esophageal lining.

Best Form: Low-temperature processed, dried, whole berry powder. Vitamin C and several of amla's actives are heat-sensitive, so low-temp drying preserves far more than conventional high-heat processing.

Consumption Method: Whole berry powder with breakfast. See exact protocol below.

Cautions: Antiplatelet and glucose lowering activity has been reported, so do not consume this herb if you are taking anticoagulants, antiplatelets, blood sugar medications, or heading into surgery.

Lavender Flower

Scientific Name: Lavandula angustifolia

Bioactive Compounds: Volatile oils (linalool and linalyl acetate) that are fat soluble.

History: Tier 4 evidence of lavender essential oil use for relaxation dates back over 2,500 years among the ancient Egyptians and then later among the ancient Greek and Romans. Use then continued in Europe in Western Herbalism.

Modern Research: Lavender earns its place in my top 5 list through its calming effect rather than direct action on the stomach. Stress is a well-documented amplifier of how strongly reflux is felt, and lavender has strong tier 1 and tier 2 anti-stress evidence (1, 2, 3, 4, 5).

Best Form: Essential oil extract.

Consumption Method: Inhaled essential oil aroma before bed. See exact protocol below.

Cautions: Rare cases of airway irritation have been noted, particularly in people with asthma and possible negative interaction with sedative drugs or herbs (1).

Mastic Gum

Scientific Name: Pistacia lentiscus var. Chia

Bioactive Compounds: Volatile triterpenes (mainly α-pinene and trans-verbenone) and insoluble polymer (allows for chewing).

History: Tier 4 evidence of mastic resin use to settle an upset stomach dates back over 2,000 years among herbalists around the eastern Mediterranean (mainly the Greek island of Chios where mastic trees grow).

Modern Research: In a tier 1 human trial, participants who chewed mastic resin reported meaningful improvement in stomach pain and, relevant to us here, heartburn (1). Other tier 1 human trials (using sugar free gum, not specifically mastic) showed chewing gum for half an hour after a meal can reduce esophageal acidic reflux (1, 2).

Best Form: 100% dried mastic resin.

Consumption Method: Chewed as gum after meals. See exact protocol below.

Dosing and Timing

Follow these steps for 7 days straight, repeat one more round if necessary, then wait at least one month before applying the protocol again. Apply at the first sign of symptoms or before situations that you know are acid reflux triggers for you such as big meals, travel, alcohol, or stress.

Morning: 

~ 2 ounces of liquid aloe vera gel and 1/3 teaspoon amla berry powder added in a smoothie (see my recipe below) and taken as breakfast.

Midday:

~ 1/4 teaspoon DGL licorice root powder mixed with 4 ounces of cool water and taken 20 minutes before eating

~ 1 gram of mastic resin chewed as gum after eating 

Evening: 

~ 1/4 teaspoon DGL licorice root powder mixed with 4 ounces of cool water and taken 20 minutes before eating

~ 1 gram of mastic resin chewed as gum after eating 

Before Bed: 

~ 60 seconds of inhalation of lavender essential oil from the bottle

Herbal Smoothie Recipe

Servings: 3

Serving Size: 8 Ounces

Ingredients:

~ 12 ounces filtered water 

~ 1.5 cups organic blackberries (least acidic berry)

~ 6 ounces organic aloe vera inner fillet gel

~ 1 tablespoon raw organic honey

~ 1 teaspoon organic amla berry powder

Directions:

1. Add all of the ingredients into a blender and blend for 30 seconds. 

2. Pour the smoothie into a large glass jar.

3. Store the jar in the refrigerator and consume within 3 days.

4. Consume according to the instructions in my Dosing and Timing section.

Four glass jars with dried herbs on a wooden stump against a blurred green background

Why These Herbs Fail Most People

Knowing which herbs are worth your attention is the easy part. What happens next is where it falls apart, and I've watched it play out for decades.

You take this list to a search bar and what you're presented with is forty products that all look identical: same photos, same claims, same five-star reviews. Nothing on the web page or label tells you whether you're getting true Chios mastic or a cheaper Pistacia species, whether "aloe vera" means inner fillet or the whole leaf with its laxative latex still in it, or whether the amla was dried at a temperature that left the vitamin C intact. So you pick one that looks reasonable, take it for a week, don't feel much, and quietly file these herbs under "didn't work for me."

The herbs weren't the problem. You just couldn't see what you were buying. That's the entire reason I built my Herbal Sourcing Guide. It's this page made actionable: the correct species, verified by certificate of analysis, in the form that actually delivers the bioactive compounds, from the specific suppliers I've vetted and buy from myself. And no affiliate links because I'm not willing to have my recommendations bought or swayed.

Get My Herbal Sourcing Guide for $15

Supportive Lifestyle Practices

Herbs work best alongside a few well-supported habits. None is a cure, but each addresses a mechanism behind reflux:

  • Finish eating 2–3 hours before lying down. An empty stomach at bedtime is one of the most reliable ways to ease nighttime symptoms.
  • Elevate your head in bed 6–8 inches. A wedge works better than stacked pillows.
  • Try sleeping on your left side. This tends to keep gastric contents away from the esophageal junction.
  • Eat smaller, slower meals. Overfilling your stomach and rushing digestion both raise the odds of reflux.
  • Stay upright after eating. Skip the post-meal recline or nap.
  • Know your triggers. Common ones: very acidic foods, fried and high-fat meals, spicy food, chocolate, peppermint, onions, garlic, carbonated drinks, alcohol, and tobacco.
  • Consider cold-brew over hot-brewed coffee. Cold steeping pulls out far fewer of the acidic compounds that irritate a sensitive stomach.
  • Tend to stress. Because the gut–brain axis amplifies symptoms, slow belly-breathing before meals, mindfulness, and good sleep genuinely help — the same reasoning behind lavender above.

Frequently Asked Questions

Not on your own, and I want to be direct about why. Stopping a proton pump inhibitor abruptly can trigger rebound acid production and symptoms can return worse than before you started, sometimes for several weeks.

People often read that as proof the herbs failed, or that they can't live without the drug. Neither is what's happening.There's also a second reason. Reflux medication is sometimes managing something structural that needs monitoring, not just discomfort.

That's a decision your doctor makes with information I don't have about you. If getting off medication is your goal, bring it to your healthcare provider and ask about a supervised taper. This protocol can run alongside that decision. It shouldn't replace it.

It varies by person and by how consistently they're used. Demulcents like licorice root, and chewing mastic gum, are often felt immediately, while soothing support from aloe and antioxidant-driven support from amla are more gradual and cumulative. Herbs also tend to work best as part of the everyday habits above, not in isolation.

Yes. I designed this protocol with herbs that work synergistically together and that are spread out over the day. Timing matters so make sure to follow my protocol above to maximize your results.

DGL has had glycyrrhizin removed which is the compound in regular licorice that can raise blood pressure and lower potassium with sustained use. For ongoing digestive support, DGL is the form to look for.

No. Persistent or severe heartburn, and especially warning signs like I mention above need prompt medical evaluation. Reflux symptoms can overlap with conditions that require real diagnosis.
Man with a beard sitting in a garden with flowers and plants

Meet the Herbalist

My name is Tristan and my herbalism training began in 1995 when I was 15 through the expert guidance of my Grandmother who was a master herbalist.

She and other great teachers taught me how herbs can support healthy digestion, everyday comfort, and support underlying functions of the stomach and esophagus.

This article is a distillation of my decades of research (and is updated when new research comes in), personal experimentation, and work with over 400 clients.

My Credentials

~ Certified Holistic Herbalist
~ Certified Holistic Health Practitioner
~ Master’s Degree in Nutrition
~ Certified Functional Diagnostic Nutrition Practitioner
~ Certified Natural Chef

 © 2026 Tristan Anderson LLC

My Herbs for Acid Reflux Protocol is for educational purposes only and is not intended as medical advice, diagnosis, or treatment.

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