Several drinks can help ease acid reflux, including alkaline water, certain herbal teas, plant-based milks, and low-acid juices like carrot, cucumber, and aloe vera. The key is choosing beverages that are low in acid, low in fat, and free of common triggers like caffeine and carbonation.
What you drink matters because liquids move through your digestive system quickly and come into direct contact with your esophagus, the tube connecting your throat to your stomach. The wrong drink can relax the valve at the bottom of your esophagus or increase stomach acid production. The right one can neutralize acid, soothe irritated tissue, or help your stomach empty faster so acid has less reason to splash upward.
Alkaline Water
Plain water is always a safe choice, but alkaline water with a pH of 8.8 offers an extra benefit. One of the stomach acids involved in reflux is an enzyme called pepsin, which digests protein. During reflux episodes, pepsin can get trapped in the tissues of your esophagus, where it continues causing damage even after the burning sensation fades. Alkaline water at that 8.8 pH level helps neutralize pepsin’s effects, essentially deactivating it in the esophageal lining.
You can buy bottled alkaline water or use a home filtration system that raises pH. Drinking it between meals is a simple way to rinse lingering acid from the esophagus without introducing any new irritants.
Ginger Tea
Ginger supports faster gastric emptying, which is how quickly food moves from your stomach into your small intestine. Once food leaves the stomach, your body no longer needs to produce acid to digest it. So the faster that process happens, the less opportunity there is for acid to travel back up into your esophagus.
To make ginger tea, steep a few slices of fresh ginger root in hot water for 10 to 15 minutes. Keep it mild rather than intensely concentrated, since very strong ginger can sometimes irritate a sensitive stomach. Drinking a cup after meals, when reflux is most likely, is a good starting point.
Chamomile Tea
Chamomile contains natural anti-inflammatory and antioxidant compounds that may help calm the irritation reflux leaves behind in the esophagus. If your reflux tends to flare up at night, chamomile is a particularly good option because it also has mild relaxation properties that can help with sleep. Drinking it after meals or before bedtime gives it the best chance to soothe inflamed tissue during the hours when reflux is most disruptive.
Chamomile is caffeine-free, which matters because caffeine is one of the most common reflux triggers. It relaxes the lower esophageal sphincter, the muscular ring that keeps stomach acid where it belongs.
Licorice Root Tea
A processed form of licorice called DGL (deglycyrrhizinated licorice) promotes mucus production in the stomach and esophagus. That extra mucus creates a physical barrier between your tissue and stomach acid, protecting damaged areas and giving them a chance to heal. A 2014 study confirmed that DGL stimulates this mucus activity, which may help prevent future reflux episodes as well as ease current symptoms.
Look for DGL tea specifically, not regular licorice tea. Standard licorice contains a compound called glycyrrhizin that can raise blood pressure and cause potassium imbalances when consumed regularly. DGL has this compound removed, making it safer for ongoing use.
Plant-Based Milks
Milk is a complicated choice for reflux. While it coats the esophagus and feels soothing in the moment, the fat in whole cow’s milk (8 grams per cup) can actually trigger more acid production. Goat’s milk is even higher at 10 grams of fat per cup.
Almond milk is a better alternative. It has a naturally alkaline pH of 8.4, compared to cow’s milk at 6.8, and it’s significantly lower in fat. That higher pH helps neutralize stomach acid without the rebound effect that full-fat dairy can cause. Other low-fat plant milks like oat or soy are also reasonable options, though almond milk stands out for its alkalinity. If you prefer cow’s milk, choosing a skim or low-fat version (0 to 2.5 grams of fat per cup) reduces the risk of making symptoms worse.
Low-Acid Juices
Not all juices are created equal when it comes to reflux. Citrus juices like orange and grapefruit are highly acidic and will almost certainly make things worse. But several vegetable and fruit juices sit on the lower end of the acid scale and can be genuinely helpful:
- Carrot juice: naturally low in acid with a mild, slightly sweet flavor
- Cucumber juice: very low acidity and high water content
- Aloe vera juice: may soothe the esophageal lining, though it requires some caution (see below)
- Cabbage juice: low acidity, though the taste takes some getting used to
- Beet, watermelon, spinach, or pear juice: all relatively low-acid options that can be blended together
Freshly made juices are preferable to store-bought versions, which often contain added sugars or citric acid as a preservative.
Aloe Vera Juice: A Special Case
Aloe vera juice deserves its own mention because it can help with reflux, but only if you choose the right type. You need decolorized and purified aloe vera juice. Non-decolorized versions contain a compound called anthraquinone, which is a potent laxative and intestinal irritant that can cause diarrhea and, with long-term use, may increase the risk of intestinal problems.
Start with a small dose: one 2-tablespoon serving per day, staying within roughly 50 milligrams daily, which is the amount studied for safety. Pregnant people should avoid aloe vera juice entirely, as it may induce miscarriage. It also interacts with diuretics and laxatives.
Coconut Water
Coconut water is naturally low in acid and rich in potassium, with about 470 milligrams per cup. It’s a light, hydrating option that doesn’t contain fat, caffeine, or carbonation, making it unlikely to trigger reflux. Some people find it helpful as a between-meal drink, though it hasn’t been studied as extensively for reflux as some of the other options on this list. Choose plain, unsweetened coconut water rather than flavored versions that may contain added citric acid.
Drinks to Avoid
Knowing what to drink is only half the equation. Several popular beverages are well-established reflux triggers. Coffee and caffeinated tea relax the lower esophageal sphincter, making it easier for acid to escape. Carbonated drinks introduce gas into the stomach, increasing pressure against that same valve. Alcohol irritates the esophageal lining directly and also relaxes the sphincter. Citrus juices and tomato juice are highly acidic. Even peppermint tea, despite being caffeine-free, can relax the esophageal sphincter and worsen symptoms for some people.
Full-fat smoothies, chocolate milk, and creamy coffee drinks combine multiple triggers: fat, caffeine, and sugar. If you’re dealing with frequent reflux, swapping any of these for one of the options above is one of the simplest changes you can make.