Water is the safest and simplest thing to drink when you have acid reflux, but it’s far from your only option. Several other beverages can help soothe symptoms or at least avoid making them worse. The key is knowing which drinks are gentle on your esophagus and which ones are likely to trigger that familiar burning sensation.
Water: Your Best Default
Plain water is the gold standard. It’s non-acidic, it doesn’t relax the valve between your stomach and esophagus, and small sips can actually help wash acid back down when symptoms flare up. The Cleveland Clinic specifically recommends small sips of water during a reflux episode, though drinking large amounts at once can backfire by expanding your stomach and increasing pressure on that valve.
Alkaline water (pH 8 to 9) is sometimes marketed as a better option, but the benefit is modest at best. Because your stomach fluid is already so acidic, regular and alkaline water end up producing nearly the same stomach pH once they arrive. You might get brief symptom relief from heartburn, but it won’t last. If you enjoy alkaline water, it won’t hurt, but it’s not meaningfully better than tap or filtered water for most people.
Herbal Teas That Can Help
Certain herbal teas do more than just hydrate. They can actively calm the irritation that acid reflux causes in your esophagus.
Chamomile tea fights the inflammation, redness, and irritation that come with reflux. To get the most benefit, steep about one tablespoon of chamomile flowers in a cup of hot water with a saucer over the top to trap the steam. Drinking it three to four times daily is the traditional approach. Make sure it’s warm rather than scalding, since very hot liquids can irritate an already sensitive esophagus.
Marshmallow root tea has a mucilage-like quality, meaning it coats and soothes the lining of the esophagus as it goes down. Use about one tablespoon of the dried root or leaves per cup, steeped in hot water, up to three times a day. Ginger tea in small amounts may also settle the stomach, though some people find strong ginger aggravates their symptoms, so start with a weak brew.
One important note: peppermint tea is a common herbal choice, but it’s one to skip. Peppermint relaxes the lower esophageal sphincter, the muscle that’s supposed to keep stomach acid from traveling upward. The American College of Gastroenterology lists peppermint as a known trigger.
Plant-Based and Low-Fat Milks
Low-fat or fat-free cow’s milk can temporarily buffer stomach acid, giving you short-term relief. Full-fat milk, though, contains enough fat to slow digestion and relax the esophageal sphincter, which often makes reflux worse after the initial soothing effect wears off.
Plant-based milks like almond, oat, and soy are generally well tolerated. They’re naturally low in fat and aren’t acidic. Almond milk in particular tends to be slightly alkaline, which some people find helpful during a flare. Avoid flavored varieties with added chocolate or high sugar content, since both can trigger symptoms.
What to Avoid or Limit
Some of the most popular beverages are also the most problematic for acid reflux. Coffee, both regular and decaf, is a well-documented trigger. It stimulates acid production and can relax the esophageal sphincter. If you can’t give it up entirely, cold brew tends to be slightly less acidic than hot-brewed coffee, and keeping it to one small cup earlier in the day (rather than on an empty stomach) may reduce the impact.
Citrus juices like orange and grapefruit juice are highly acidic and can directly irritate an already damaged esophageal lining. Tomato juice falls in the same category, with a pH between 4.1 and 4.6. Alcoholic beverages relax the sphincter and increase acid production, making them a double problem. Chocolate-based drinks trigger reflux through the same sphincter-relaxing mechanism.
Carbonated beverages are a gray area. The gas from carbonation expands your stomach, which can trigger temporary relaxation of the esophageal sphincter and increase the frequency of reflux episodes. Some studies have found that carbonated drinks reduce sphincter pressure compared to flat alternatives. That said, the evidence linking plain sparkling water to persistent reflux symptoms is limited. A single serving of about 330 mL may not be enough to cause problems for everyone. If you tolerate plain sparkling water without symptoms, you may not need to eliminate it, but sugary sodas combine carbonation with other triggers and are worth avoiding.
Low-Acid Juice Alternatives
If you miss juice, focus on options that aren’t citrus or tomato-based. Carrot juice, watermelon juice, and pear juice are all lower in acid and less likely to irritate your esophagus. Aloe vera juice (look for versions labeled as decolorized and purified) has a soothing reputation similar to marshmallow root, though it can have a laxative effect in larger amounts. Coconut water is another mild option with a near-neutral pH.
Smoothies made from bananas, melons, or leafy greens blended with almond milk can give you a filling, nutrient-dense drink without the acid load of citrus-based versions. Avoid adding yogurt if dairy tends to be a trigger for you.
How You Drink Matters Too
What you drink matters, but so does when and how much. Large volumes of any liquid at mealtime expand the stomach and put pressure on the esophageal sphincter, the same way a large meal does. Smaller meals digest faster and produce less acid, and the same logic applies to fluids. Sipping throughout the day rather than drinking large glasses with meals helps keep your stomach volume manageable.
Drinking right before bed is another common mistake. Lying down with a full stomach gives acid an easy path upward. Try to finish your last significant drink at least two to three hours before you lie down. If you need something at bedtime, a few small sips of water or a cup of chamomile tea is a better choice than a tall glass of anything.