Plain water is the single best drink for acid reflux, and a few other beverages can actively help. 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 drinking matters just as much as what you choose.
Water: The Simplest Fix
Still water dilutes stomach acid and helps clear it from the esophagus. It’s the safest, most reliable choice during a flare. Sipping water between meals rather than drinking large amounts with food works best, because high liquid volume at mealtime stretches the stomach and can actually increase reflux. One study found that three 600 mL liquid meals per day caused more stomach distension and reflux than six smaller 300 mL portions totaling the same amount. In practical terms, that means keeping your water intake moderate during meals and doing most of your hydration between them.
Temperature matters too. Very hot and very cold drinks can trigger esophageal spasms in some people, which worsens the burning sensation. Room temperature or slightly cool water is the gentlest option.
Alkaline Water
Alkaline water with a pH of 8.8 offers a specific advantage beyond regular water. It permanently inactivates pepsin, the stomach enzyme that damages your esophageal lining when it splashes up during reflux. Regular drinking water doesn’t do this. A lab study published in the Annals of Otology, Rhinology, and Laryngology found that pH 8.8 alkaline water also had far greater acid-buffering capacity than conventional water.
This doesn’t mean you need to switch entirely to alkaline water. But reaching for it during or after a reflux episode could help neutralize the acid that’s already traveled up your throat.
Coconut Water
Unsweetened coconut water is naturally low in acid and rich in potassium, an electrolyte that supports the body’s pH balance. It’s a good alternative when you want something with more flavor than plain water. The key word is unsweetened. Flavored or sweetened versions often contain added sugars or citric acid, both of which can trigger reflux.
Ginger Tea
Ginger has long been used for nausea and digestive discomfort, and its active compounds (called gingerols) appear to reduce inflammation through multiple pathways. This anti-inflammatory effect may help soothe an irritated esophagus. Making ginger tea from fresh sliced ginger steeped in hot water gives you the benefit without the sugar or carbonation found in ginger ale, which would make reflux worse.
A couple of practical notes: keep the ginger concentration mild, because very strong ginger can irritate the stomach in some people. And let the tea cool to a comfortable temperature before drinking.
Aloe Vera Juice
Aloe vera juice showed surprisingly strong results in a pilot clinical trial for GERD. Patients who took 10 mL of aloe vera syrup daily saw heartburn drop from 100% of participants at the start to about 29% by week four. Food regurgitation fell to 10%, and flatulence dropped to roughly 12%. The treatment was well tolerated with no adverse events serious enough to require stopping.
If you try aloe vera juice, look for products labeled “decolorized” or “purified,” because whole-leaf aloe contains compounds that act as laxatives. A small daily amount (around 10 mL, or about two teaspoons) was the dose used in the study.
Licorice Root Tea (DGL)
Deglycyrrhizinated licorice, usually called DGL, stimulates mucus production in the stomach and esophagus. That extra mucus acts as a protective coating, shielding damaged tissue from acid and giving it a chance to heal. DGL is a modified form of licorice with a compound removed that can raise blood pressure in its natural form, making DGL the safer choice for regular use.
You can find DGL as chewable tablets or as a tea. Either form works, but if you’re specifically looking for something to sip, licorice root teas made from DGL-processed licorice are widely available.
Low-Acid Smoothies and Juices
Not all fruit and vegetable juices are reflux-friendly. Citrus juices like orange juice have a pH as low as 3.3, and tomato juice sits around 4.1 to 4.6, both acidic enough to irritate an already inflamed esophagus. Better choices for juicing or blending include carrots (pH 5.9 to 6.4), spinach (pH 5.5 to 6.8), celery (pH 5.7 to 6.0), and zucchini (pH 5.7 to 6.1). Melon, banana, and avocado (pH 6.3 to 6.6) also blend well without adding acidity.
If you’re making smoothies, use a non-dairy milk like almond or oat milk as your base. Full-fat dairy can slow digestion and increase pressure on the lower esophageal sphincter. And skip the citrus entirely, even a squeeze of lemon can lower the pH of an otherwise safe drink.
What to Avoid Drinking
Knowing what not to drink is half the battle. These beverages are the most common reflux triggers:
- Coffee and caffeinated tea. Caffeine relaxes the lower esophageal sphincter, the valve that keeps acid in your stomach. Both regular and decaf coffee are acidic on their own.
- Carbonated drinks. The gas expands your stomach, increasing pressure and pushing acid upward. This includes sparkling water.
- Alcohol. Red wine is a particularly common trigger, but all alcohol can relax the sphincter and irritate the esophageal lining.
- Citrus juices. Orange, grapefruit, and lemon juice are highly acidic.
- Peppermint tea. Despite its reputation as a digestive aid, peppermint relaxes the esophageal sphincter and can worsen reflux.
- Whole milk and high-fat milkshakes. Fat delays stomach emptying, which keeps acid production elevated longer.
Current gastroenterology guidelines note that the evidence for strict food and beverage restrictions is not conclusive across all patients. This means triggers vary from person to person. Coffee might wreck one person and barely affect another. The drinks listed above are the most commonly reported culprits, but your own experience is the best guide.
How You Drink Matters Too
Even the right drinks can cause problems if you consume them the wrong way. Drinking large volumes in one sitting stretches the stomach and increases the likelihood of reflux, regardless of what’s in the glass. Sipping slowly and spreading your fluid intake throughout the day makes a noticeable difference for most people.
Timing also plays a role. Drinking anything within two to three hours of lying down gives that liquid time to push stomach contents toward the esophageal sphincter. If you need to hydrate in the evening, finish your drinks well before bed and stay upright afterward. This single habit, combining the right beverages with the right timing, often reduces nighttime reflux more effectively than the drink choice alone.