Plain water is the safest and most effective drink for acid reflux, and alkaline water with a pH of 8.8 or higher may offer extra benefit by permanently deactivating pepsin, the digestive enzyme that damages your esophagus and throat during reflux episodes. Beyond water, several other beverages can soothe symptoms or at least avoid triggering them. What you drink matters almost as much as what you eat when managing reflux.
Why Water Is the Best Starting Point
Water dilutes stomach acid, helps clear acid from the esophagus, and unlike almost every other beverage, it does nothing to weaken the valve between your stomach and esophagus. In studies measuring the strength of that valve (called the lower esophageal sphincter), tap water caused zero reduction in its pressure or function. That makes it the one drink you never need to worry about.
Sipping water throughout the day also helps wash acid back down into the stomach if it creeps upward. If you tend to get reflux at night, finishing your last big drink at least two to three hours before lying down gives your stomach time to empty. A good rule of thumb is setting a cutoff around 7:00 or 7:30 pm for both food and large volumes of liquid.
Alkaline Water and Reflux
Alkaline water, specifically water with a pH of 8.8 or higher, goes a step beyond regular water. At that pH level, it instantly and permanently denatures pepsin. This is significant because pepsin is the enzyme responsible for the tissue damage that causes the burning, irritation, and hoarseness associated with reflux disease. Regular tap water typically has a pH around 7.0, which won’t have the same effect on pepsin.
Research has also found that combining alkaline water with a plant-based, Mediterranean-style diet improved symptoms of throat reflux (laryngopharyngeal reflux) as effectively as proton pump inhibitor medications. Alkaline water is widely available bottled, and home alkaline water systems exist, though quality varies. Check the label for a pH above 8.0.
Herbal Teas That Soothe
Caffeine-free herbal teas are generally well tolerated and some may actively help. Ginger tea is one of the most commonly recommended options because ginger has natural anti-nausea and anti-inflammatory properties that can calm the stomach. Chamomile tea is another mild, soothing choice that won’t irritate the esophageal lining.
Licorice root tea deserves special mention. A processed form of licorice called deglycyrrhizinated licorice (DGL) has been shown to stimulate the production and secretion of mucus-producing cells in the stomach lining. This extra mucus acts as a protective barrier against acid. DGL works by accelerating the development of these protective cells, essentially reinforcing your stomach’s built-in defense system. You can find DGL as chewable tablets or in tea blends specifically marketed for digestive support. The “deglycyrrhizinated” part matters because regular licorice in large amounts can raise blood pressure.
Avoid peppermint tea, though. While it feels soothing going down, peppermint relaxes the valve at the top of your stomach, making reflux more likely.
Low-Fat Milk and Plant-Based Alternatives
Milk has long been a go-to home remedy for heartburn, and there’s some logic behind it. Milk coats the esophagus temporarily and its mild alkalinity can briefly buffer stomach acid. The key is choosing low-fat or fat-free versions. Fat slows stomach emptying and relaxes the lower esophageal sphincter, so whole milk can actually make reflux worse.
Plant-based milks are worth considering. Almond milk and soy milk contain only about 2 to 4 grams of fat per cup, and that fat is predominantly the healthier unsaturated kind. Almond milk in particular tends to be mildly alkaline, which may offer a slight buffering effect. Skim cow’s milk has negligible fat, making it another reasonable option. Whichever you choose, drink it plain. Chocolate milk, flavored varieties with added sugar, or anything mixed with coffee will likely undo the benefit.
Low-Acid Juices Worth Trying
Most fruit juices are too acidic for people with reflux. Orange juice and tomato juice are among the worst offenders. But not all juices are created equal, and a few land in a much gentler pH range.
Watermelon juice has a pH between 5.18 and 5.60, making it one of the least acidic fruit options available. Cucumber juice is similarly mild, with a pH of 5.12 to 5.78. Both are light, hydrating, and unlikely to trigger symptoms. Pear juice is a bit more acidic, ranging from 3.50 to 4.60 depending on the variety, so it may or may not work for you depending on your sensitivity. Aloe vera juice (in small amounts and from products labeled for internal use) is another option some people find soothing, though the taste takes some getting used to.
Coconut water is naturally low in acid and provides electrolytes, making it a refreshing alternative to citrus-based sports drinks.
Drinks That Make Reflux Worse
Knowing what to avoid is just as useful as knowing what helps. Carbonated beverages are one of the biggest culprits. In a study of healthy volunteers, all carbonated drinks (not just soda, but sparkling water too) reduced the strength of the lower esophageal sphincter by 30 to 50% for a sustained 20-minute period. In 62% of those cases, the weakening was severe enough that the sphincter reached a level normally considered incompetent, meaning it couldn’t properly prevent acid from flowing backward. Tap water, by comparison, caused no reduction at all.
Coffee and caffeinated tea both relax the lower esophageal sphincter and stimulate acid production. If you can’t give up coffee entirely, cold brew tends to be less acidic than hot-brewed coffee, and drinking it with a small amount of low-fat milk can buffer some of the acid. Keeping it to one cup earlier in the day, rather than on an empty stomach, also helps.
Alcohol is another major trigger. It increases stomach acid production, irritates the esophageal lining directly, and relaxes the sphincter. Wine and spirits tend to be the worst offenders, but beer’s carbonation adds an extra problem on top of the alcohol itself.
Citrus juices (orange, grapefruit, lemon, lime), tomato juice, and any drink with high sugar content or mint flavoring round out the list of common triggers.
How You Drink Matters Too
Even the right drinks can cause problems if you consume them the wrong way. Drinking large volumes at once expands the stomach, which puts pressure on the lower esophageal sphincter and increases the chance of reflux. Small, frequent sips throughout the day are better than draining a full glass quickly.
Drinking during meals in moderate amounts is fine, but flooding your stomach with liquid right before or during a heavy meal adds to the total volume your stomach needs to process. If you’re prone to nighttime reflux, that evening cutoff of 7:00 to 7:30 pm applies to beverages too, particularly anything other than small sips of water. The goal is to let your stomach empty before you lie flat, since gravity is your best natural defense against reflux while you’re upright.
Temperature can also play a small role. Very hot drinks may irritate an already inflamed esophagus, so letting tea cool to a comfortable warmth before drinking is a simple adjustment that can reduce discomfort.