Plain water is the safest and simplest drink for heartburn relief, and it works by diluting stomach acid and washing it back down from the esophagus. But several other beverages go further, either neutralizing acid, speeding up digestion, or coating irritated tissue. Here’s what actually helps, what the evidence shows, and what to skip.
Water and Alkaline Water
A glass of room-temperature water can ease mild heartburn almost immediately by rinsing acid off the esophageal lining. Drinking it between meals rather than during them helps avoid overfilling the stomach, which can push acid upward.
Alkaline water with a pH of 8.8 takes this a step further. A lab study published in the Annals of Otology, Rhinology & Laryngology found that water at this pH permanently deactivated pepsin, the digestive enzyme responsible for much of the tissue damage in reflux. It also buffered hydrochloric acid more effectively than conventional water. This doesn’t mean alkaline water is a cure, but sipping it throughout the day may reduce the irritation that keeps heartburn going.
Low-Fat Milk
Milk feels soothing going down, and its calcium and protein content can temporarily buffer stomach acid. The catch is fat content. Skim and 1% milk are considered safe choices for people with frequent heartburn. Whole milk and 2% milk, on the other hand, contain enough fat to slow stomach emptying and relax the valve between your esophagus and stomach, which can make reflux worse after the initial relief fades.
If dairy bothers you or you’re lactose intolerant, unsweetened plant-based milks like almond or oat milk are reasonable alternatives. They’re naturally low in fat and close to neutral pH.
Ginger Tea
Ginger has a well-documented effect on how quickly food moves through your stomach. In a controlled study, participants who consumed 1,200 mg of ginger saw their stomach emptying time cut roughly in half compared to placebo, dropping from about 27 minutes to 13 minutes. The ginger also increased the rate of stomach contractions.
This matters for heartburn because a slow-emptying stomach is more likely to push its contents back up into the esophagus. Brewing a tea from fresh ginger slices (about a one-inch piece steeped in hot water for 10 minutes) delivers a meaningful dose. Keep it unsweetened, since added sugar can trigger more acid production.
Herbal Teas That Coat and Protect
Several caffeine-free herbal teas work differently from ginger. Instead of speeding digestion, they create a physical barrier over irritated tissue.
- Licorice root tea increases mucus secretion in the digestive tract, forming a protective layer against acid damage. Look for deglycyrrhizinated licorice (often labeled DGL), which removes a compound that can raise blood pressure with regular use.
- Marshmallow root tea contains sticky polysaccharides that cling to mucosal surfaces, reducing inflammation and helping tissue heal.
- Slippery elm tea works similarly. Its mucilage absorbs water and forms a viscous gel that shields the esophageal and stomach lining.
These teas are best consumed warm, not hot, since very hot liquids can irritate an already inflamed esophagus. Chamomile tea is another popular option. While it lacks the coating properties of the teas above, its anti-inflammatory effects and gentle nature make it a safe choice that many people find soothing.
Low-Acid Vegetable Juices
Not all juices are created equal when it comes to heartburn. Citrus and tomato juices are highly acidic and reliably make things worse. But vegetable juices made from low-acid produce sit much higher on the pH scale and are unlikely to trigger symptoms.
Good options include carrot juice, cucumber juice, beet juice, spinach juice, and cabbage juice. Johns Hopkins Medicine specifically recommends celery, cucumber, and broth-based liquids as part of a reflux-friendly diet. If you’re juicing at home, avoid adding citrus fruits, raw onion, or tomatoes to the blend.
Aloe Vera Juice
Aloe vera juice appears on many reflux-friendly beverage lists, and it shares some of the same coating properties as marshmallow root and slippery elm. It’s mildly alkaline and its gel-like consistency may help soothe irritated tissue on the way down. Choose a product specifically labeled for drinking (inner leaf only, decolorized and purified), since whole-leaf aloe vera has a laxative effect that you don’t want. Start with a small amount, around two ounces, to see how your body responds.
Baking Soda in Water
Dissolving baking soda (sodium bicarbonate) in water creates an alkaline solution that neutralizes stomach acid on contact. It’s one of the fastest-acting home remedies for heartburn. The standard amount is half a teaspoon stirred into a full glass of cold water, taken after meals. Relief typically comes within minutes.
This is strictly a short-term fix, not a daily habit. Baking soda contains a large amount of sodium, which can cause water retention and raise blood pressure. People with heart disease, kidney disease, high blood pressure, or edema should avoid it entirely. Even for healthy adults, the maximum recommended intake is five teaspoons of the effervescent form per day, and most people should stay well below that.
Coconut Water
Coconut water is naturally alkaline, low in acid, and rich in potassium, which plays a role in maintaining your body’s acid-base balance. It won’t neutralize acid as aggressively as baking soda, but it’s a gentle option you can drink regularly without concern. Choose plain, unsweetened varieties. Flavored versions often contain added sugars or citric acid that can undo the benefit.
Drinks That Make Heartburn Worse
What you avoid matters as much as what you drink. Coffee (both regular and decaf) stimulates acid production and can relax the valve that keeps acid in your stomach. Alcohol does the same, and carbonated drinks introduce gas that increases pressure in the stomach, pushing acid upward. Citrus juices, tomato juice, and chocolate milk are all reliably problematic.
Peppermint tea is an interesting case. It’s long been on the “avoid” list for heartburn because older studies suggested it relaxes the lower esophageal sphincter. However, more recent research using modern measurement techniques found that menthol did not significantly affect sphincter pressure or esophageal movement in either healthy volunteers or people with reflux disease. If peppermint tea has always bothered you personally, trust your experience. But the blanket recommendation to avoid it appears to be based on outdated evidence.
For most people, the simplest starting point is plain water between meals, ginger tea after eating, and a coating herbal tea like marshmallow root or slippery elm before bed. Track which drinks ease your symptoms and which don’t, since individual triggers vary widely even among people with the same condition.