Plain water is the simplest and safest drink for heartburn relief, and it works by diluting stomach acid and washing it back down from the esophagus. But several other beverages can also help, and a few popular ones can make things worse. Here’s what actually works, what doesn’t, and why.
Water and Alkaline Water
Regular water helps by physically clearing acid from the esophagus and slightly diluting the contents of your stomach. Sipping water when heartburn hits won’t neutralize acid the way an antacid does, but it can ease the burning sensation quickly, especially if you’re upright.
Alkaline water with a pH of 8.8 takes this a step further. A lab study published in the Annals of Otology, Rhinology, and Laryngology found that water at this pH permanently deactivates pepsin, a stomach enzyme that damages tissue when it splashes into the esophagus. Regular drinking water (around pH 7) doesn’t do this because pepsin stays stable at neutral pH and can be reactivated by any new acid exposure. Alkaline water also buffered hydrochloric acid more effectively than conventional water in the same study. This doesn’t mean you need to buy expensive bottled alkaline water for every sip, but reaching for it during a flare-up is reasonable.
Nonfat Milk
Milk is one of the oldest home remedies for heartburn, and there’s a partial truth behind it. Nonfat milk can act as a temporary buffer between your stomach lining and acid, providing quick relief. The key word is “nonfat.” Whole milk and even 2% milk contain enough fat to actually aggravate reflux. Fat slows stomach emptying and can relax the muscular valve at the top of your stomach (the lower esophageal sphincter, or LES), letting acid escape upward. If you’re going to try milk, stick with skim or fat-free, and treat it as short-term relief rather than a long-term strategy.
Ginger Tea
Ginger has a long reputation as a digestive aid, and there’s a plausible biological reason for it. Ginger appears to speed up gastric motility, meaning it helps your stomach empty faster. When food sits in your stomach too long, it increases pressure and the likelihood of acid pushing up into your esophagus. By reducing that transit time, ginger may lower your chances of reflux after a meal.
That said, the clinical evidence is mixed. Three randomized controlled trials looking at ginger’s effect on gastric emptying reported inconsistent results. So while ginger tea is unlikely to make heartburn worse and many people find it soothing, it’s not a guaranteed fix. Brew it from fresh ginger root sliced into hot water rather than relying on heavily sweetened commercial ginger drinks, which can introduce other triggers.
Herbal Teas (With One Important Exception)
Caffeine-free herbal teas are generally a safe choice when you’re dealing with heartburn. Chamomile and licorice root tea are popular options. Chamomile has anti-inflammatory properties that may help soothe an irritated esophagus, though rigorous clinical data in adults is limited. Licorice root (specifically the “deglycyrrhizinated” form, often labeled DGL) has been used traditionally to protect the stomach lining.
The exception to keep in mind is peppermint tea. While peppermint feels soothing, it relaxes the lower esophageal sphincter, the valve that’s supposed to keep stomach acid from rising. This can directly worsen reflux symptoms. If heartburn is your problem, skip peppermint tea entirely.
Aloe Vera Juice
Aloe vera juice is sometimes recommended for heartburn because of its soothing, anti-inflammatory properties. If you want to try it, only use decolorized and purified aloe vera juice. Non-decolorized versions contain anthraquinone, a compound that acts as a strong laxative and intestinal irritant, and long-term use of that form has been linked to intestinal problems.
Start small: one 2-tablespoon dose per day, staying within around 50 milligrams daily, which is the amount that older studies have evaluated as safe. Most people tolerate the purified form without side effects. However, you should avoid aloe vera juice entirely if you’re pregnant (it may cause uterine contractions) or if you’re taking diuretics or laxatives, as it can intensify their effects.
Drinks That Make Heartburn Worse
Knowing what to avoid is just as useful as knowing what to drink. Several common beverages directly contribute to reflux through the same basic mechanisms: they either relax the LES, increase stomach acid production, or raise pressure inside the stomach.
- Coffee and caffeinated tea both relax the LES and stimulate acid production, a double hit. If you’re not ready to give up coffee entirely, drinking it with food and limiting yourself to one cup may reduce the impact.
- Carbonated drinks including soda and sparkling water increase pressure inside the stomach. That pressure pushes acid upward through the LES. Even plain seltzer can do this, so carbonation itself is the problem, not just sugar or caffeine.
- Alcohol relaxes the LES and irritates the esophageal lining directly. Wine and spirits are frequent triggers, though beer’s carbonation adds an extra layer of risk.
- Citrus juices like orange juice and lemonade are highly acidic on their own and can irritate an already inflamed esophagus, even if they don’t technically cause more acid production.
What About Apple Cider Vinegar?
Apple cider vinegar is one of the most commonly recommended home remedies for heartburn online. The theory is that heartburn sometimes results from too little stomach acid rather than too much, and that vinegar corrects this. The problem: there is zero published clinical research supporting this claim. Harvard Health Publishing reviewed the evidence and found no studies in medical journals addressing apple cider vinegar for heartburn, despite its widespread popularity on blogs and wellness sites. Vinegar is acidic (pH around 2 to 3), and drinking it could just as easily irritate your esophagus further. Until real evidence exists, this one stays in the “unproven” category.
Practical Tips for Timing and Temperature
What you drink matters, but so does when and how you drink it. Large volumes of any liquid with meals can distend the stomach and increase reflux risk. Sipping smaller amounts throughout the day works better than gulping a full glass at once. Room-temperature or warm beverages tend to be gentler than ice-cold drinks, which can sometimes trigger esophageal spasms in sensitive individuals.
If heartburn tends to hit at night, stop drinking large amounts of anything two to three hours before bed. This gives your stomach time to empty, so there’s less acid available to creep up when you lie down. Pairing smart drink choices with simple positioning changes, like elevating the head of your bed, makes a noticeable difference for most people with recurring symptoms.