Plain water is the safest, simplest drink for stopping acid reflux, and several other beverages can help even more. The key is choosing drinks that are low in acid, low in fat, and free of carbonation or caffeine. What you drink matters just as much as what you eat when it comes to keeping stomach acid where it belongs.
Plain Water and Alkaline Water
Regular water dilutes stomach acid and helps clear it from the esophagus. Sipping water when heartburn starts can wash acid back down and provide quick, mild relief. For best results, drink water at room temperature or slightly warm. Very cold water can sometimes trigger esophageal discomfort in sensitive individuals.
Alkaline water with a pH of 8.8 takes this a step further. A study published in the Annals of Otology, Rhinology, and Laryngology found that water at this pH permanently inactivates pepsin, a digestive enzyme that damages the esophageal lining when it travels upward with refluxed acid. Regular tap water doesn’t do this. The alkaline water also buffered hydrochloric acid far more effectively than conventional water. You can find bottled alkaline water at most grocery stores, though it costs more than tap water and shouldn’t replace medical treatment for frequent reflux.
Nonfat and Low-Fat Milk
Milk creates a temporary coating between the stomach lining and acid, which is why many people instinctively reach for it during heartburn. But the type of milk matters. Whole milk and full-fat dairy can actually make reflux worse because dietary fat relaxes the muscular valve between your stomach and esophagus, allowing acid to escape upward. Fat also slows digestion, keeping food in your stomach longer and increasing the opportunity for reflux.
Nonfat or skim milk gives you the buffering benefit without the fat. Plant-based milks like almond, oat, or soy milk are also good options, as long as they’re unsweetened and low in fat. Avoid chocolate milk entirely, since both the fat and the chocolate are common reflux triggers.
Ginger Tea
Ginger has a long history as a digestive aid, and there’s a practical reason it helps with reflux. Ginger supports faster gastric emptying, meaning food moves from your stomach into your small intestine more quickly. Once food leaves the stomach, acid production drops. Less acid sitting in a full stomach means less chance of it splashing up into the esophagus.
To make ginger tea, slice a small piece of fresh ginger root and steep it in hot water for 10 to 15 minutes. Drink it warm, not scalding. Avoid commercially sweetened ginger ales or ginger drinks, which often contain very little actual ginger and are carbonated, and carbonation itself can increase pressure in the stomach and worsen reflux.
Chamomile Tea
Chamomile tea works differently from ginger. Rather than speeding digestion, chamomile contains compounds with anti-inflammatory properties that may reduce inflammation in the esophagus and ease the burning discomfort that reflux causes. It’s naturally caffeine-free, which is important because caffeine relaxes the lower esophageal sphincter, the same valve that fat loosens.
Chamomile is best used as a gentle, soothing option rather than a fast-acting remedy. Drinking a cup after dinner or before bed can help settle your stomach during the hours when reflux tends to be worst. If you take blood thinners, check with your pharmacist first, since chamomile can interact with certain medications.
Coconut Water
Unsweetened coconut water is naturally alkaline and rich in potassium, an electrolyte that helps promote pH balance in the body. It’s light, easy on the stomach, and a good alternative if you find plain water boring. The key word is unsweetened. Flavored or sweetened versions often contain added sugars or citric acid, both of which can trigger reflux. Read the label and choose brands with no added ingredients.
Licorice Root Tea
Deglycyrrhizinated licorice, commonly called DGL, may increase mucus production in the stomach and esophagus. This extra mucus acts as a protective barrier against acid, potentially allowing irritated tissue to heal. DGL supplements and teas are available at health food stores. The “deglycyrrhizinated” part matters: regular licorice contains a compound called glycyrrhizin that can raise blood pressure and cause potassium loss with prolonged use. DGL has this compound removed.
Since the FDA doesn’t regulate licorice supplements, quality and potency vary between products. DGL is generally considered a complementary option rather than a primary treatment.
Aloe Vera Juice
Aloe vera juice has a soothing reputation, and some people find it calms heartburn. Aloe gel has been used safely at doses of about 15 mL daily for up to six weeks in studies. However, you need to be careful about what type of aloe product you choose. Products made from whole aloe leaves contain aloe latex, which can cause stomach pain, and in high doses, serious kidney and heart problems. Look specifically for “inner fillet” or “decolorized” aloe vera juice, which has the latex compounds removed. Never drink aloe products intended for topical use.
Drinks That Make Reflux Worse
Knowing what to avoid is just as valuable as knowing what to drink. These beverages are among the most common reflux triggers:
- Coffee and caffeinated tea: Caffeine relaxes the valve that keeps acid in your stomach. Even decaf coffee is mildly acidic and can be problematic for some people.
- Citrus juice: Orange juice, grapefruit juice, and lemonade are highly acidic and directly irritate an already-inflamed esophagus.
- Tomato juice: Similarly acidic to citrus, and a frequent offender people overlook.
- Carbonated drinks: The gas from carbonation expands your stomach and increases pressure on the esophageal valve, pushing acid upward.
- Alcohol: Relaxes the esophageal sphincter, increases acid production, and irritates the stomach lining. Wine and spirits are especially problematic.
- Peppermint tea: Despite its reputation as a digestive aid, peppermint relaxes the lower esophageal sphincter and frequently worsens reflux.
What About Apple Cider Vinegar?
Apple cider vinegar is one of the most popular home remedies for heartburn online, but the evidence behind it is essentially nonexistent. Harvard Health Publishing noted that no research published in medical journals supports using apple cider vinegar for heartburn, despite how widely it’s recommended on blogs and wellness sites. Since vinegar is itself acidic, drinking it could irritate an already-inflamed esophagus. This is one remedy where the internet enthusiasm has outpaced the science.
Timing and Temperature Tips
When you drink can matter as much as what you drink. If consuming liquids with meals leaves you bloated or worsens your reflux, try drinking most of your fluids between meals instead. A full stomach is more likely to push acid upward, and adding a large volume of liquid on top of a big meal increases that pressure.
Warm or room-temperature beverages are generally easier on the esophagus than very hot or ice-cold drinks. Research on esophageal motility shows that warm water can lower pressure at the esophageal sphincter and improve how smoothly the esophagus contracts, which helps move swallowed food and liquid downward more efficiently. Aim for comfortably warm rather than steaming hot.
Small, frequent sips throughout the day tend to work better than gulping large amounts at once. Keeping a water bottle nearby and sipping between meals is one of the simplest habits you can build to reduce reflux episodes over time.