Water is the safest and simplest drink for acid reflux, but several other beverages can help ease symptoms or prevent flare-ups. The key is choosing drinks that are low in acid, free of carbonation, and unlikely to relax the muscular valve between your esophagus and stomach. What you avoid matters just as much as what you reach for.
Plain Water and Alkaline Water
Regular water is your best default. It dilutes stomach acid briefly, helps clear acid from the esophagus, and has no ingredients that trigger reflux. Sipping water throughout the day, rather than gulping large amounts at once, keeps things moving without overfilling your stomach.
Alkaline water, which typically has a pH between 8 and 9, may offer a slight edge for symptom relief. The higher pH can temporarily neutralize some of the stomach acid that splashes into the esophagus. But as Harvard Health notes, this effect is short-lived: once alkaline water hits the highly acidic environment of the stomach, the pH difference largely disappears. It’s a reasonable choice if you find it soothing, but it’s not a treatment. Avoid products with a pH above 9, which may cause other digestive issues.
Ginger Tea
Ginger has a well-documented effect on digestion. A natural compound in ginger root improves gastrointestinal motility, meaning food moves out of the stomach faster and doesn’t sit there pushing acid upward. That makes ginger tea a good option for reflux, especially after meals. Brew it from fresh ginger slices steeped in hot water for 10 to 15 minutes, or use a caffeine-free ginger tea bag. Keep it unsweetened or lightly sweetened, since sugar can slow digestion.
One important distinction: ginger tea is not the same as ginger ale. Most commercial ginger ales are carbonated and contain very little actual ginger, and the carbonation alone can worsen reflux by increasing pressure inside the stomach.
Coconut Water
Unsweetened coconut water is naturally alkaline and rich in potassium, an electrolyte that helps promote pH balance in the body. It’s light, easy on the stomach, and unlikely to trigger symptoms. Look for brands with no added sugar or flavoring. Sweetened or flavored versions often contain citric acid, which defeats the purpose entirely.
Low-Acid Vegetable Juices
Not all juices are off-limits. Carrot juice, cucumber juice, and beet juice all have relatively mild pH levels (roughly 5.1 to 6.6), making them far less acidic than citrus or tomato juice. Carrot juice in particular tends to be well tolerated and has a slightly sweet, mild flavor that works on its own or blended with a small amount of spinach or celery.
The important thing is to avoid juices made from tomatoes, oranges, grapefruits, lemons, or pineapples. These are highly acidic and rank among the most common dietary triggers for reflux symptoms.
Aloe Vera Juice
Aloe vera juice contains compounds with anti-inflammatory properties that may help soothe irritated tissue in the esophagus and stomach lining. Some people find it helpful as a daily supplement for managing chronic reflux. If you try it, choose a product specifically labeled for internal use (some aloe products contain latex compounds intended only for topical application). Start with a small amount, since aloe can have a laxative effect in larger doses, and follow the serving size on the label.
Plant-Based Milks
Almond milk, oat milk, and soy milk are popular choices for people with reflux. They’re naturally low in acid, and unlike cow’s milk, they don’t contain animal fat that can relax the valve at the top of the stomach. Full-fat dairy milk sometimes feels soothing in the moment but can trigger a rebound increase in acid production shortly after, making symptoms worse overall. If you prefer dairy, skim or low-fat versions are a better bet than whole milk.
What to Avoid Drinking
Some beverages reliably make acid reflux worse. University of Wisconsin clinical nutrition guidelines recommend avoiding all of the following:
- Coffee, both regular and decaf. It’s not just the caffeine. Coffee increases stomach acid production and can relax the valve that keeps acid out of your esophagus.
- Caffeinated tea. Black tea and green tea both contain enough caffeine to be problematic for many people with reflux.
- Carbonated drinks. The gas expands your stomach and forces the valve open, letting acid escape upward. This includes sparkling water, soda, and seltzer.
- Alcohol. It relaxes the esophageal valve, increases acid production, and irritates the stomach lining. Wine and spirits tend to be the worst offenders.
- Peppermint and spearmint tea. Despite their reputation as digestive aids, peppermint and spearmint relax the esophageal valve. Studies have found that peppermint ingestion is a risk factor for more severe reflux symptoms.
- Citrus juices and tomato juice. Their high acidity directly irritates an already inflamed esophagus.
When and How You Drink Matters
The timing of your drinks can be just as important as what’s in the glass. Large volumes of any liquid taken with a meal increase the total volume in your stomach, which raises pressure against the esophageal valve. If drinking with food tends to leave you bloated or worsens your reflux, try drinking most of your fluids between meals instead.
Smaller, more frequent sips throughout the day are gentler on the system than drinking a full glass all at once. And staying upright for at least 30 minutes after drinking anything substantial gives gravity a chance to keep everything moving downward rather than back up into your esophagus. This is especially relevant in the hours before bed, when lying down puts you at the highest risk for nighttime reflux.