Water is the single best drink for heartburn, and choosing the right additional beverages can make a real difference in how often that burning sensation flares up. The key principle is simple: avoid drinks that are acidic, carbonated, or caffeinated, and reach for options that are neutral to slightly alkaline, non-irritating, and free of added sugar.
Plain Water and Alkaline Water
Regular water is your safest bet during a heartburn episode. It dilutes stomach acid, helps wash acid back down from the esophagus, and has no ingredients that trigger further irritation. Sipping water throughout the day, rather than drinking large amounts at meals, keeps your stomach from overfilling, which is one of the main mechanical causes of acid pushing upward.
Alkaline water with a pH of 8.8 offers an additional benefit. At that pH level, it permanently deactivates pepsin, a digestive enzyme that damages esophageal tissue when it travels upward with stomach acid. Once pepsin is neutralized at this pH, re-exposing it to acid doesn’t reactivate it. That makes alkaline water more than just a diluter. It actively disarms one of the compounds responsible for the burning and tissue irritation you feel. You can find bottled alkaline water at most grocery stores, though it’s worth checking the label to confirm the pH is at or above 8.8.
Ginger Tea
Ginger has a long track record as a digestive aid, and there’s a physiological reason it helps with heartburn. It improves gastric motility, meaning it helps your stomach empty faster. When food sits in the stomach too long, pressure builds and acid is more likely to push up into the esophagus. Ginger counteracts this by increasing stomach tone while simultaneously relaxing spasms in the digestive tract, a combination that keeps things moving without cramping.
Ginger also has anti-inflammatory properties, reducing the production of compounds that drive swelling and irritation in the esophageal lining. To make ginger tea, steep a few thin slices of fresh ginger root in hot water for five to ten minutes. Avoid commercial ginger ales, which are carbonated, often contain minimal actual ginger, and are loaded with sugar.
Low-Acid Fruit Juices
Citrus juice is one of the most common heartburn triggers, but not all fruit juice is off the table. Several fruits produce juice that is significantly less acidic and gentler on the esophagus:
- Watermelon juice has a pH between 5.2 and 5.6, making it one of the least acidic options. Its high water content also helps dilute stomach acid.
- Pear juice sits around pH 4.0 to 4.5 and contains fiber that supports digestion. Pears have a mild alkalizing effect once metabolized.
- Mango juice falls between pH 4.5 and 5.0, naturally sweet and unlikely to irritate.
- Peach nectar is another gentle option, especially when diluted with water.
- Apple juice (non-cider varieties) ranges from pH 3.5 to 4.0. Stick with clear, pulp-free versions and avoid apple cider, which tends to be more acidic.
For all of these, look for 100% juice without added sugar or citric acid. Many commercial juice blends sneak in orange or lemon juice for flavor, which defeats the purpose. Freshly juiced at home is ideal when possible.
Vegetable Juices
Vegetables tend to be far less acidic than fruits, and their juices can be genuinely soothing. Carrots have a pH between 5.88 and 6.40, making carrot juice one of the mildest options available. Beet juice ranges from 5.30 to 6.60, spinach from 5.50 to 6.80, and cucumber from 5.12 to 5.78. Celery juice, which has become popular in wellness circles, falls between 5.70 and 6.00.
A simple combination of carrot, cucumber, and celery creates a juice that’s hydrating, nutrient-dense, and unlikely to provoke acid reflux. If you’re buying pre-made vegetable juice, watch for tomato-based blends. Tomatoes are significantly more acidic and are a well-known heartburn trigger.
Aloe Vera Juice
Aloe vera juice can reduce the amount of acid your stomach produces. A small 2015 study found that it alleviated heartburn symptoms comparably to conventional treatments. Cleveland Clinic suggests limiting intake to about one cup per day, as larger amounts can have a laxative effect.
When shopping for aloe vera juice, look for products labeled “decolorized” or “purified,” which have had certain compounds removed that can cause digestive upset. The juice has a mild, slightly bitter flavor that mixes well with other gentle juices like pear or watermelon if you find the taste unappealing on its own.
Plant-Based Milks
Non-dairy milks like almond milk, oat milk, and soy milk are naturally alkaline or close to neutral pH and can coat the esophagus temporarily, providing relief during a flare. Almond milk in particular is a popular choice because it’s mildly alkaline and light enough not to increase stomach pressure. Oat milk’s slightly thicker consistency can feel especially soothing.
Cow’s milk is more complicated. While it may temporarily buffer acid, the fat and protein content stimulates further acid production within 30 to 60 minutes, often making heartburn worse after the initial relief fades. If you prefer dairy, skim milk is a better choice than whole, but plant-based alternatives generally cause fewer rebound issues.
What to Avoid
Carbonated drinks are among the worst options for heartburn. Research on the lower esophageal sphincter, the muscular valve that keeps stomach acid from rising, found that all carbonated beverages reduced sphincter strength by 30 to 50% for at least 20 minutes after drinking. In 62% of cases, the reduction was severe enough that the sphincter reached a level doctors would classify as incompetent, meaning it essentially stopped doing its job. Plain tap water caused no such reduction. This applies to sparkling water, soda, and seltzer equally. The carbonation itself is the problem.
Coffee and caffeinated teas relax the same sphincter and increase acid production. Alcohol irritates the esophageal lining directly while also relaxing the sphincter. Citrus juices and tomato juice are highly acidic. Chocolate-based drinks combine caffeine with fat and a compound called theobromine, all three of which promote reflux.
A Note on Peppermint Tea
Peppermint tea is often recommended for digestive issues, but it has a paradoxical relationship with heartburn. Peppermint oil relaxes smooth muscle throughout the digestive tract, which is why it helps with bloating and irritable bowel symptoms. But it also relaxes the lower esophageal sphincter, the very valve you need to stay tight to prevent acid from rising. If your primary symptom is heartburn rather than bloating or stomach cramping, peppermint tea may make things worse. Ginger tea is the safer choice for acid-related discomfort.
Timing and Portions Matter
Even the best drinks for heartburn can backfire if you drink too much at once. A full stomach increases pressure against the esophageal sphincter regardless of what’s in it. Stick to 8 ounces or less at a time, especially within two to three hours of lying down. Sipping slowly throughout the day is more effective than drinking large amounts at meals. Keeping a water bottle with plain or alkaline water nearby and taking small sips regularly is one of the simplest, most consistently effective habits for managing chronic heartburn.