Water is the safest and most reliable drink for heartburn relief, and alkaline water with a pH of 8.8 or higher works even better by permanently deactivating pepsin, a stomach enzyme that damages the esophagus when it travels upward with acid. Beyond water, several other beverages can calm the burn, while a few popular suggestions (like apple cider vinegar) have no evidence behind them at all.
Water and Alkaline Water
Plain water helps by diluting stomach acid and washing it back down into the stomach. If you want more targeted relief, look for alkaline water with a pH of 9.5 or higher. At pH levels above 8, pepsin breaks down permanently and loses its ability to irritate esophageal tissue. This matters because pepsin, not just acid alone, is responsible for much of the damage reflux causes to the throat and esophagus.
You can find bottled alkaline water at most grocery stores, typically labeled with a pH of 9 or above. Sipping it throughout the day, especially after meals, provides a gentle buffer without any side effects.
Ginger Tea
Ginger contains natural anti-inflammatory compounds that may reduce irritation in the esophagus. It also supports faster gastric emptying, meaning food moves from your stomach into your small intestine more quickly. Once food clears the stomach, acid production drops, which lowers the chance of acid splashing back up. Steep a few slices of fresh ginger in hot water for five to ten minutes. Avoid ginger ale, which is carbonated and often loaded with sugar.
Chamomile Tea
Chamomile has anti-inflammatory properties that may help soothe an irritated esophagus. Its calming effect on the digestive tract makes it a solid option before bed, when lying down typically worsens reflux. Stick with plain chamomile and skip added citrus like lemon, which can trigger more acid.
Low-Fat Milk
Milk coats the esophagus and temporarily buffers stomach acid, but the type of milk matters. Skim or 1% milk is recommended for heartburn relief. Whole milk, 2% milk, cream, and chocolate milk are all considered reflux triggers because fat relaxes the valve between your stomach and esophagus, letting acid escape upward. If you reach for milk during a flare-up, keep it low-fat.
Low-Acid Juices
Not all fruit juices are off-limits. The key is pH. Cantaloupe juice has a pH between 6.1 and 6.6, honeydew melon ranges from 6.0 to 6.7, and carrot juice falls between 5.9 and 6.4. All of these are far less acidic than orange juice or tomato juice, which sit well below pH 4. Watermelon juice (pH 5.2 to 5.6) is another reasonable option, though slightly more acidic than melon or carrot.
Pear juice, despite its mild flavor, is actually fairly acidic (pH 3.5 to 4.6), so it’s not as safe a choice as many websites suggest. When buying juice, look for varieties without added citric acid, which manufacturers often add as a preservative.
Aloe Vera Juice
Aloe vera juice has been studied in five clinical trials for reflux symptoms. Patients took 10 ml of aloe vera gel syrup twice daily, and while the results showed some symptom improvement, the effects were not statistically significant compared to standard medications. It didn’t cause adverse effects, which makes it a low-risk option to try, but the evidence for it is modest. If you try it, choose decolorized, purified aloe vera juice to avoid the laxative compounds found in whole-leaf products.
Baking Soda in Water
Dissolving half a teaspoon of baking soda in a full glass of cold water creates a basic solution that neutralizes stomach acid almost immediately. This is essentially a homemade antacid. The maximum safe amount is five teaspoons per day, and you should wait at least two hours between doses. Baking soda is high in sodium, so it’s not a good daily habit, especially if you have high blood pressure or are on a sodium-restricted diet. Think of it as an occasional rescue remedy, not a routine fix.
What About Apple Cider Vinegar?
Despite its popularity online, there is zero published clinical evidence that apple cider vinegar helps with heartburn. Harvard Health reviewed the claim and found no studies in medical journals supporting it. The logic behind it (that reflux is caused by too little acid rather than too much) is not supported by gastroenterology research for the vast majority of people with heartburn. Vinegar is acidic, with a pH around 3, and drinking it could irritate an already inflamed esophagus.
Drinks That Make Heartburn Worse
Carbonated beverages are one of the worst choices during a heartburn episode. Carbonation reduces the strength of the muscle that keeps stomach acid from rising into the esophagus by 30 to 50%, and this weakening persists for about 20 minutes after drinking. In over 60% of cases studied, the reduction was severe enough to push that muscle into a range considered functionally incompetent. This applies to sparkling water, soda, and seltzer alike.
Coffee and caffeinated tea can also trigger reflux, as can citrus juices (orange, grapefruit, lemon), tomato juice, and alcohol. If you’re dealing with frequent heartburn, these are the first beverages to cut. Peppermint tea, despite its reputation as a digestive aid, relaxes the same valve that carbonation weakens and can make reflux worse for many people.
Timing and Temperature Tips
What you drink matters, but so does when and how. Drinking large volumes of any liquid with meals increases stomach pressure and the likelihood of reflux. Sip smaller amounts during eating and drink more between meals instead. Room temperature or cool drinks are generally easier on an irritated esophagus than very hot beverages. And staying upright for at least 30 minutes after drinking or eating gives gravity a chance to keep acid where it belongs.