Coffee is a widely consumed beverage, but for many people, the warmth and caffeine come with the unwelcome sensation of acid reflux, or heartburn. This condition, which is a common symptom of Gastroesophageal Reflux Disease (GERD), occurs when stomach contents flow back up into the esophagus, causing a burning discomfort in the chest. While coffee is a frequent trigger for these symptoms, eliminating the drink entirely is not necessary. Simple changes to the preparation and routine of coffee consumption can reduce the likelihood of experiencing reflux.
Why Coffee Triggers Acid Reflux
One key mechanism involves caffeine, a stimulant that can cause the lower esophageal sphincter (LES) to relax. The LES is a ring of muscle that acts as a valve between the esophagus and the stomach. When it relaxes, stomach acid can easily backflow into the food pipe, initiating reflux.
Beyond caffeine, coffee contains various compounds that actively encourage the stomach to produce more acid. These include chlorogenic acids and N-alkanoyl-5-hydroxytryptamides, which stimulate the gastric lining to secrete hydrochloric acid. The stimulation of acid production is not solely due to the beverage’s overall acidity, but rather the signaling effect these compounds have on the stomach. Decaffeinated coffee can also cause symptoms because these acid-stimulating compounds are present regardless of the caffeine content.
Changing How You Prepare Your Coffee
Modifying the way coffee is made offers a direct path to managing reflux symptoms by altering the drink’s chemical composition. The choice of roast has a measurable impact on the presence of certain irritants. Darker roasts are often easier on the stomach because the extended roasting process creates a compound called N-methylpyridinium (NMP). This process simultaneously reduces the levels of chlorogenic acids and N-alkanoyl-5-hydroxytryptamides. This favorable chemical balance results in less gastric acid secretion.
The brewing method also plays a significant role in the amount of irritants that end up in the cup. Cold brew coffee, made by steeping coffee grounds in cold water for an extended period, naturally extracts fewer acidic compounds compared to a traditional hot brew. Additionally, using a paper or cellulose filter, common in drip brewing, can trap oily compounds like N-alkanoyl-5-hydroxytryptamides, which stimulate acid secretion. French press and espresso methods do not use paper filters and tend to allow more of these compounds into the final drink.
The final preparation step can involve adding agents to neutralize or dilute the acidity. Incorporating milk or cream, can help bind to some of the coffee acids and slightly raise the pH of the beverage. Another method involves adding a very small amount of baking soda, typically a pinch, to the grounds before brewing or directly to the finished cup to neutralize some of the acid. Seek out coffees labeled “low-acid” or “stomach-friendly,” which are often beans processed to reduce the concentration of irritating compounds.
Adjusting Your Coffee Drinking Routine
Never drink coffee on an empty stomach, as this allows the acid-stimulating compounds to act directly on the gastric lining without a food buffer. Pairing coffee with a solid meal helps absorb and dilute the beverage, preventing a sudden surge in acid production.
The speed at which coffee is consumed should also be addressed. Rapidly drinking a large cup can shock the digestive system and trigger reflux. Sipping coffee slowly over an extended period allows the stomach to manage the intake gradually. Reducing the overall volume of coffee consumed daily can lower the total dose of caffeine and irritants, keeping them below the threshold that triggers symptoms.
Avoid consuming coffee immediately before physical activity or lying down, as both actions can increase abdominal pressure and promote the backflow of stomach contents. A period of at least two to three hours after drinking coffee should pass before lying down for a nap or bedtime. Maintaining an upright posture while drinking and avoiding slumping helps prevent the compression of the abdomen, which minimizes pressure on the LES.