A glass of cold nonfat milk is one of the fastest-acting drinks for heartburn, creating a temporary buffer between your stomach lining and the acid causing that burning feeling. But milk is just one option. Several other beverages can neutralize acid, soothe irritated tissue, or help your stomach empty faster, giving you relief without reaching for medication.
Nonfat Milk for Quick Relief
Milk coats the inside of the esophagus and stomach, acting as a physical barrier against acid. The key detail: it needs to be nonfat or skim. The fat in whole milk and even 2% milk can actually aggravate reflux by relaxing the valve between your esophagus and stomach and slowing digestion. Nonfat milk gives you the coating benefit without that rebound effect.
Low-fat yogurt drinks work through the same mechanism, with the added benefit of probiotics that support digestion. If you’re lactose intolerant, plant-based milks like oat or almond milk (unsweetened, unflavored) are a reasonable substitute, though they haven’t been studied as specifically.
Alkaline Water
Water with a pH of 8.8 can permanently deactivate pepsin, the enzyme your stomach produces that plays a central role in both esophageal and throat reflux. Pepsin needs an acidic environment (below pH 4.6) to become active, and alkaline water pushes the pH far enough in the opposite direction to shut it down. In lab testing, alkaline water also showed roughly eight times the buffering capacity of regular bottled water, meaning it takes significantly more acid to overwhelm it.
You can find bottled alkaline water at most grocery stores. Look for brands that list a pH of 8.0 or higher on the label. It’s not a cure for chronic reflux, but as something to sip during or after a meal, it can meaningfully reduce the acid load in your esophagus.
Ginger Tea
Ginger supports faster gastric emptying, which is the movement of food from your stomach into the rest of your digestive tract. When food sits in your stomach too long, pressure builds, and acid is more likely to push upward. By helping things move along, ginger addresses one of the root causes of heartburn rather than just neutralizing the acid after the fact.
To make ginger tea, steep a one-inch piece of fresh, peeled ginger root in boiling water for about 15 minutes. Let it cool slightly before drinking. Ginger is generally safe at the amounts you’d use in tea, but very large quantities can sometimes irritate the stomach, so a single cup is a good starting point.
Chamomile Tea
Chamomile contains natural anti-inflammatory compounds that may reduce inflammation in the esophagus and ease the discomfort that lingers after acid exposure. This makes it especially useful if your heartburn has been going on for a while and your throat or chest feels raw. It won’t neutralize acid as directly as milk or alkaline water, but it works on the tissue damage side of the equation.
Drink it warm, not hot. Very hot liquids can irritate an already inflamed esophagus. Caffeine-free by nature, chamomile is also a good option before bed, when lying down tends to make reflux worse.
Licorice Root Tea
A specific form of licorice called DGL (deglycyrrhizinated licorice) may increase mucus production in the stomach and esophagus. That extra mucus acts as a protective barrier against acid, similar to what nonfat milk does on a temporary basis but through a different mechanism. DGL tea and chewable tablets are widely available at health food stores.
The “deglycyrrhizinated” part matters. Regular licorice root contains a compound that can raise blood pressure and lower potassium levels with frequent use. DGL has that compound removed, making it safer for regular consumption.
Baking Soda and Water
For a fast, no-frills remedy, dissolve one-quarter teaspoon of baking soda in a full glass of water. Baking soda is a base that directly neutralizes stomach acid on contact. Relief typically comes within minutes.
This is best treated as an occasional fix, not a daily habit. Baking soda is high in sodium, and frequent use can disrupt your body’s acid-base balance. If you find yourself reaching for it more than a couple of times a week, that’s a sign your reflux needs a longer-term solution.
What to Avoid Drinking
Some popular “remedies” either don’t work or make things worse. Apple cider vinegar is widely recommended online, but there is no published clinical research supporting its use for heartburn. Harvard Health has noted the complete absence of medical evidence for this remedy despite its popularity. Since vinegar is itself acidic, there’s a real risk it could irritate an already inflamed esophagus.
Beyond that, several common beverages are well-known reflux triggers:
- Coffee and caffeinated tea relax the lower esophageal valve, letting acid escape upward.
- Carbonated drinks introduce gas that increases pressure inside your stomach.
- Citrus juices like orange and grapefruit juice are highly acidic and directly irritate damaged tissue.
- Alcohol relaxes the esophageal valve and stimulates acid production at the same time.
- Peppermint tea, despite its reputation as a digestive aid, also relaxes the valve that keeps acid in your stomach.
Timing and Habits That Help
What you drink matters, but when and how you drink it also makes a difference. Sipping slowly rather than gulping reduces the volume hitting your stomach at once. Drinking between meals rather than during them keeps your stomach from overfilling, which is one of the most common triggers for reflux.
If heartburn tends to hit at night, stop all liquids at least two to three hours before lying down. Gravity is your ally when you’re upright, helping keep stomach contents where they belong. The moment you lie flat, that advantage disappears, and even mildly acidic stomach contents can creep into your esophagus. Keeping a glass of alkaline water or a cup of chamomile tea as part of your early evening routine, well before bed, can help you get ahead of nighttime symptoms.