Several drinks can help ease acid reflux, with the best options being plain water, ginger tea, alkaline plant-based milks like almond milk, and aloe vera juice. What matters just as much as what you drink is what you avoid and how much you consume at once, since large liquid volumes increase reflux episodes significantly.
Water Is the Simplest Starting Point
Plain, non-carbonated water is the safest and most effective drink for acid reflux. It has a neutral pH, dilutes stomach acid, and helps move food through your digestive system. Sipping small amounts throughout the day, rather than gulping large quantities at meals, keeps your stomach from overfilling. A study comparing liquid meal volumes found that 600 mL meals produced nearly twice as many reflux episodes as 300 mL meals (17 versus 10 on average) and more than double the total acid exposure time. Keeping your fluid intake moderate at mealtimes, roughly a cup or so, helps prevent the gastric distension that pushes acid upward.
Ginger Tea
Ginger has long been used for digestive complaints, and there’s a physiological basis for it. Research published in the World Journal of Gastroenterology found that ginger enhances contractions in the stomach and speeds up gastric emptying. When food leaves your stomach faster, there’s less opportunity for acid to splash back into your esophagus. The exact mechanism isn’t fully understood, but ginger appears to interact with serotonin receptors involved in gut motility.
To make ginger tea, steep a few slices of fresh ginger root in hot water for 10 to 15 minutes. Avoid commercial ginger ales, which are carbonated, often contain little actual ginger, and are loaded with sugar.
Almond Milk and Other Plant-Based Milks
Almond milk is alkaline-forming, meaning it can help counteract acidity in your stomach and esophagus rather than adding to it. This is a meaningful advantage over cow’s milk, which many people reach for during heartburn. Dairy milk may coat the esophagus and feel soothing initially, but the fat content stimulates your stomach to produce more acid, often making symptoms worse within 30 minutes to an hour.
Soy milk is another alkaline-forming option. If you choose a plant-based milk, look for unsweetened varieties. Added sugars can slow digestion and contribute to reflux.
Aloe Vera Juice
Aloe vera juice is a less obvious choice, but a randomized controlled trial found it worth considering. In a four-week study of 79 people with gastroesophageal reflux disease (GERD), aloe vera syrup (10 mL per day, standardized for its active compounds) reduced the frequency of all assessed reflux symptoms. No participants needed to withdraw due to side effects. The researchers concluded that aloe vera may be a safe and effective option for symptom management.
Look for aloe vera juice or syrup products specifically labeled for internal use, as some aloe products contain compounds meant only for topical application. Start with a small amount to see how your body responds.
What About Apple Cider Vinegar?
Apple cider vinegar is one of the most commonly recommended home remedies for acid reflux, but the scientific support is thin. A narrative review in a peer-reviewed journal noted that apple cider vinegar actually slows gastric motility, which is the opposite of what you want when trying to reduce reflux. One study found that a gum containing apple cider vinegar alongside licorice, papain, and calcium carbonate did help with heartburn, but it was impossible to tell which ingredient was responsible. At this point, there’s no strong evidence that apple cider vinegar helps, and its acidity could irritate an already inflamed esophagus.
Drinks That Make Reflux Worse
Knowing what to avoid is just as important as knowing what to drink. Carbonated beverages are among the worst offenders. A study using high-resolution monitoring in 18 volunteers found that drinking just 200 mL of carbonated cola cut lower esophageal sphincter pressure roughly in half, dropping from a median of 40.5 mmHg at baseline to 18.5 mmHg. That sphincter is the muscular valve that keeps stomach acid from rising into your esophagus. When its pressure drops, acid escapes more easily. The same study found that carbonation increased transient sphincter relaxations from a median of 0 at baseline to 10.5 after the carbonated drink.
Other drinks to limit or avoid:
- Coffee and caffeinated tea. Caffeine relaxes the lower esophageal sphincter and increases acid production. If you can’t give up coffee entirely, cold brew tends to be less acidic than hot-brewed coffee.
- Citrus juices. Orange juice, grapefruit juice, and lemonade are highly acidic and can directly irritate the esophageal lining.
- Alcohol. It relaxes the sphincter, increases acid secretion, and can damage the esophageal lining on its own.
- Full-fat dairy drinks. Whole milk, milkshakes, and cream-based drinks stimulate additional acid production after the initial soothing sensation fades.
How You Drink Matters Too
The volume and timing of what you drink can matter as much as the drink itself. Larger volumes stretch the upper portion of your stomach, which triggers more frequent sphincter relaxations and directly increases the number of reflux episodes. Smaller, more frequent sips throughout the day are a better strategy than draining a large glass at once.
Try to finish most of your fluids at least 30 minutes before eating or an hour after. Flooding your stomach with liquid on top of a meal increases the total volume your stomach has to manage and raises the chances of acid being pushed upward, especially if you lie down or bend over afterward.
As for temperature, there’s no evidence that hot or cold drinks affect reflux differently in a measurable way. Some people find cold water provides immediate relief from the burning sensation, while others prefer warm ginger tea for its soothing quality. Go with whatever feels best for you.