Plain water is the safest drink for acid reflux, and alkaline water with a pH of 8.8 or higher may offer extra benefit by permanently deactivating pepsin, the stomach enzyme that damages your esophageal lining when it travels upward. Beyond water, several other beverages are worth keeping in your rotation, and a few popular ones are worth avoiding. Here’s what works, what doesn’t, and why.
Water and Alkaline Water
Still water is always a reliable choice. It dilutes stomach acid, helps move food through your digestive system, and doesn’t introduce any compounds that relax the valve between your stomach and esophagus (the lower esophageal sphincter, or LES). Sipping water throughout the day rather than drinking large volumes at meals can help keep pressure in your stomach from building up.
Alkaline water takes this a step further. Lab research published in the Annals of Otology, Rhinology & Laryngology found that water at pH 8.8 irreversibly inactivated human pepsin and had significantly greater acid-buffering capacity than regular tap water. That matters because pepsin is the enzyme responsible for much of the tissue damage in reflux. Alkaline water is widely available in stores, though you can also buy filters or drops that raise tap water’s pH. Look for products labeled at pH 8.8 or above to get the benefit shown in the research.
Herbal Teas That Help
Not all teas are created equal for reflux. Caffeinated teas, including black and green tea, can relax the LES and increase acid production. Herbal, caffeine-free options are a better bet.
Chamomile tea is one of the most studied options. Its dried flowers contain compounds with anti-inflammatory, antispasmodic, and digestive-relaxant properties. These compounds help calm esophageal spasms, reduce inflammation in the lining of your digestive tract, and promote gastric emptying, all of which lower the chance of acid washing back up. Chamomile also contains a natural mucilage that coats and soothes irritated tissue.
Ginger tea works through a different mechanism. Ginger speeds up stomach emptying, which means food and acid spend less time sitting in your stomach where they can reflux upward. Its active compounds also reduce inflammation and oxidative stress in the gut lining. A cup of ginger tea made from fresh slices or a caffeine-free ginger tea bag is a solid after-meal option. Keep the concentration moderate, though. Very strong ginger can occasionally irritate a sensitive stomach.
Both teas are best consumed warm rather than hot, since extreme heat can aggravate an already irritated esophagus.
Milk: It Depends on the Fat Content
Reaching for a glass of milk when heartburn strikes is an old instinct, and it’s partially right. Nonfat (skim) milk can act as a temporary buffer between your stomach lining and acidic contents, providing quick relief. The problem is fat. Whole milk and even 2% milk contain enough fat to slow stomach emptying and relax the LES, which can make reflux worse after the initial soothing effect fades.
If you want milk, stick to skim. Plant-based milks like almond, oat, and soy tend to be naturally low in fat (check for unsweetened varieties), making them reasonable alternatives. Avoid flavored or chocolate milks, which add both fat and compounds that trigger acid production.
Low-Acid Juices and Smoothies
Citrus juice, tomato juice, and pineapple juice are among the most acidic beverages you can drink, and all three are common reflux triggers. If you enjoy juice, switch to options made from less acidic fruits and vegetables. Carrot juice, watermelon juice, and beet juice all have a higher pH and are less likely to cause problems. Pear and banana-based smoothies are also gentle choices.
When making smoothies, use a nonfat milk or plant-based milk as the base rather than yogurt or ice cream. Adding a handful of spinach or cucumber boosts nutrition without adding acidity. The key principle is simple: if the fruit would sting a paper cut, it’s probably too acidic for your esophagus.
Why Carbonation Is a Problem
Sparkling water, soda, seltzer, and any fizzy drink pose a specific mechanical risk. When carbonation enters your stomach, the gas expands and increases pressure. Research measuring LES function found that carbonated beverages produced a sustained 30 to 50 percent reduction in LES strength lasting about 20 minutes. In 62 percent of participants, the weakening was severe enough to reach levels normally considered diagnostic of an incompetent sphincter. Plain tap water, by contrast, had no effect.
This means even “healthy” sparkling water can trigger reflux in someone who’s prone to it. If you love fizz, try letting carbonated water go partially flat before drinking, or limit it to small volumes away from meals. But for most people with frequent reflux, still water is the smarter default.
Coffee and Caffeinated Drinks
Coffee is acidic, and caffeine relaxes the LES. That’s a double hit. If you’re not willing to give it up entirely, a few adjustments can help. Cold brew is naturally lower in acid than hot-brewed coffee. Low-acid coffee brands use beans roasted or processed to reduce acidity. Adding a splash of skim milk can also buffer some of the acid. Drinking coffee with food rather than on an empty stomach helps prevent a direct acid surge against your esophageal lining.
Caffeinated tea, energy drinks, and regular soda carry the same LES-relaxing effect. If you need a caffeine source, cold brew in small amounts with food is the least likely to cause problems.
Alcohol and Reflux
Alcohol relaxes the LES on contact, which is why even a single drink can bring on heartburn. But not all alcoholic beverages are equal. Beer, red wine, and white wine are potent stimulants of gastric acid secretion. One study found that both beer and wine significantly increased reflux episodes compared to water when consumed with a meal. Interestingly, straight liquor (spirits consumed without a mixer) did not stimulate gastric acid release the same way, though it still relaxes the LES.
No alcoholic drink is truly “safe” for reflux. If you choose to drink, small amounts of a non-carbonated spirit mixed with still water or a low-acid mixer are less likely to provoke symptoms than a glass of wine or a beer. Avoid cocktails made with citrus juice, tomato juice, or soda. Drinking with food and limiting yourself to one serving can also reduce the impact.
A Quick-Reference List
- Best choices: still water, alkaline water (pH 8.8+), chamomile tea, ginger tea, skim milk, unsweetened plant milks, carrot juice, watermelon juice
- Use with caution: cold brew coffee (small amounts, with food), low-acid juices, non-carbonated spirits in moderation
- Avoid or minimize: soda, sparkling water, citrus juice, tomato juice, whole milk, beer, wine, caffeinated tea, energy drinks, hot chocolate
Timing matters as much as what you drink. Consuming any liquid in large volumes right before lying down increases reflux risk regardless of what’s in the glass. Keep your heaviest fluid intake earlier in the day, sip rather than gulp with meals, and stop drinking at least two to three hours before bed.