Plain water is the safest thing to drink when heartburn strikes, but several other beverages can actively help calm the burn. The key is choosing drinks that are low in acid, free of carbonation, and unlikely to relax the valve between your stomach and esophagus. Just as important: knowing which popular drinks make things worse.
Water: Your First and Best Option
Room-temperature or warm water is the simplest remedy. It dilutes stomach acid, helps wash acid back down from your esophagus, and has zero chance of making things worse. Temperature matters more than you might expect. Research using pressure sensors in the esophagus found that cold water increases resting pressure in the lower esophageal sphincter (the valve at the top of your stomach) and prolongs the duration of esophageal contractions. Warm water does the opposite: it relaxes that valve during swallowing and shortens contraction time, which can make swallowing more comfortable and help things move along. If you’re mid-flare, skip the ice water and drink it warm or at room temperature.
Alkaline Water
Alkaline water with a pH of 8.8 has a specific benefit beyond regular water. Pepsin, the stomach enzyme responsible for much of the tissue damage in acid reflux, needs an acidic environment (below pH 4.6) to stay active. Water at pH 8.8 permanently deactivates pepsin, essentially neutralizing the most damaging component of reflux. That same research found alkaline water has roughly eight times the buffering capacity of standard bottled water, meaning it resists becoming acidic much longer in your stomach. You can find alkaline water at most grocery stores, usually labeled with its pH on the bottle.
Herbal Teas That Help
Chamomile tea is one of the most reliable herbal options for heartburn, particularly if your reflux worsens with stress or inflammation. Its anti-inflammatory compounds can soothe irritated esophageal tissue, and drinking it after meals or before bed may reduce symptoms. Ginger tea works through similar anti-inflammatory pathways and has a long track record as a digestive aid. Turmeric tea is another option in the same category.
A few things to keep in mind with herbal teas: drink them warm, not scalding. Skip the lemon, which adds acid. And avoid peppermint tea entirely. While peppermint soothes the stomach in other contexts, it relaxes the lower esophageal sphincter, which is the exact opposite of what you want during heartburn.
Low-Acid Fruit Juices
Not all fruit juice is off-limits. The trick is choosing fruits that are naturally low in acid. Melons, including watermelon, cantaloupe, and honeydew, are the best options because they sit at the low end of the acidity scale. Pear juice and banana smoothies also tend to be well tolerated. If you’re blending a smoothie, use a non-dairy milk like almond or oat as the base rather than orange juice.
Citrus juices (orange, grapefruit, lemon, lime) and tomato juice are among the worst choices during a flare-up. Their high acidity directly irritates already-inflamed tissue in your esophagus.
Coconut Water
Coconut water is mildly alkaline and naturally rich in electrolytes, with about 509 milligrams of potassium per cup (15% of your daily value), plus small amounts of calcium and magnesium. Many people find it soothing during heartburn, though there aren’t clinical studies confirming why it helps. Its near-neutral pH and lack of carbonation make it a safe choice, and staying well-hydrated with electrolytes supports healthy digestion overall. Choose unsweetened varieties.
Aloe Vera Juice
Aloe vera juice has anti-inflammatory properties similar to what makes it useful on sunburns, and some people find it calming for an irritated esophagus. Cleveland Clinic suggests limiting intake to about one cup per day. Look for juice labeled “decolorized” or “purified,” as unprocessed aloe vera contains compounds with a strong laxative effect that you don’t want.
Drinks That Make Heartburn Worse
Carbonated beverages are a major trigger. Research measuring esophageal sphincter pressure found that all carbonated drinks, including sparkling water, reduced the strength of the lower esophageal sphincter by 20 to 50% for a sustained period of about 20 minutes. In 62% of cases, the reduction was severe enough that the sphincter functionally stopped working as a barrier. That means carbonation can essentially leave the door open between your stomach and esophagus. This applies to soda, seltzer, sparkling water, and beer equally.
Coffee and caffeinated tea relax the lower esophageal sphincter and stimulate acid production, a double hit. If you can’t give up coffee entirely, cold brew tends to be less acidic than hot-brewed coffee, and drinking it with food rather than on an empty stomach helps. Alcohol, especially wine and spirits, is another common trigger that both increases acid production and weakens the sphincter.
Chocolate-based drinks like hot cocoa combine caffeine, fat, and compounds that relax the esophageal sphincter. Full-fat milk, once considered a heartburn remedy, can briefly coat the esophagus but ultimately stimulates more acid production as your stomach digests the fat and protein.
What About Apple Cider Vinegar?
Despite its popularity on wellness blogs, there is no published clinical research supporting apple cider vinegar as a heartburn treatment. Harvard Health Publishing reviewed the evidence and found zero studies in medical journals addressing its use for this purpose. Apple cider vinegar is acidic (pH around 2 to 3), which means it could easily irritate an already-inflamed esophagus. This is one home remedy worth skipping.
How You Drink Matters Too
Beyond choosing the right beverages, a few habits make a noticeable difference. Sip slowly rather than gulping, since large volumes of liquid at once can distend your stomach and push acid upward. Avoid drinking large amounts with meals, which increases stomach volume. Instead, take small sips during eating and do most of your hydrating between meals. Stay upright for at least 30 minutes after drinking anything, and if nighttime heartburn is your main problem, stop all liquids about two hours before lying down.