Water is the single best drink for acid reflux, and a few other options can actively soothe symptoms. The key is choosing beverages that are low in acid, low in fat, and free of carbonation or caffeine. What you drink matters almost as much as what you eat when it comes to managing reflux, and some popular “remedies” floating around online can actually make things worse.
Plain Water (With a Timing Trick)
Water is the safest, simplest choice. It dilutes stomach acid, helps clear acid from the esophagus, and keeps digestion moving. But how you drink it matters. Gulping large amounts of water around mealtimes can raise stomach pressure, which pushes acid upward into the esophagus. Drinking too quickly has the same effect. The better approach is to sip small amounts throughout the day rather than downing a full glass right before, during, or after eating.
If you want an extra edge, alkaline water with a pH of 8.8 can help neutralize pepsin, the digestive enzyme that damages throat and esophageal tissue when it escapes the stomach. Regular tap water has a pH around 7 (neutral), so alkaline water is only slightly more basic, but that small difference is enough to deactivate pepsin on contact. You can find bottled alkaline water at most grocery stores.
Low-Fat and Plant-Based Milks
Milk has a complicated relationship with reflux. Full-fat dairy is acidic and high in saturated fat, both of which can trigger symptoms. Fat slows stomach emptying, which means acid sits around longer and has more opportunity to splash upward. But low-fat or skim milk can actually help coat the esophagus and buffer stomach acid temporarily.
Plant-based milks are generally a safer bet. Almond milk, oat milk, soy milk, and cashew milk are all good options. They tend to be lower in fat than whole dairy milk and lean slightly alkaline. Almond milk in particular is a popular choice among people with reflux because it’s naturally low in acid. Just watch for sweetened varieties, since added sugar can increase fermentation in the gut and potentially worsen symptoms in some people.
Non-Citrus Fruit Juices
Citrus juices like orange, grapefruit, and lemonade are among the worst drinks for reflux. They’re highly acidic and directly irritate an already inflamed esophagus. But not all fruit juice is off limits.
Juices made from bananas, melons, pears, and apples are much lower in acid and generally well tolerated. Watermelon juice and pear juice are particularly mild. If you’re buying store-bought juice, check the label for added citric acid, which manufacturers sometimes include as a preservative even in non-citrus juices. Diluting juice with water also helps reduce its acidity and sugar content.
Herbal Teas
Caffeine relaxes the muscular valve between your esophagus and stomach, making it easier for acid to escape. That rules out coffee, regular tea, and most energy drinks. Herbal teas, on the other hand, are naturally caffeine-free and some varieties may actively help.
Ginger tea is the most studied option. Ginger has natural anti-inflammatory properties and has been used for centuries to settle the stomach. Chamomile tea is another popular choice because it can reduce stomach inflammation and promote relaxation, which indirectly helps since stress is a known reflux trigger. Licorice root tea (specifically the deglycyrrhizinated form, often sold as “DGL”) has some evidence for soothing the stomach lining. Peppermint tea is worth being cautious about. While it soothes the stomach itself, it can relax that lower esophageal valve and make reflux worse for some people.
Let herbal tea cool to a warm temperature before drinking. Very hot beverages can irritate the esophagus on their own.
Coconut Water
Coconut water is mildly alkaline and naturally rich in electrolytes, with about 470 milligrams of potassium per cup. It’s easy on the stomach and provides hydration without the acidity of fruit juices or the caffeine in tea and coffee. Some people find it soothing during a reflux flare, though there isn’t strong clinical research specifically linking it to reflux relief. Choose plain, unsweetened coconut water over flavored versions that may contain added sugars or citric acid.
Drinks That Make Reflux Worse
Knowing what to avoid is just as useful as knowing what helps. These are the most common liquid triggers:
- Coffee and caffeinated tea. Caffeine loosens the valve that keeps acid in your stomach. Even decaf coffee is mildly acidic and can cause problems for sensitive individuals.
- Carbonated drinks. The gas from carbonation expands your stomach, increasing pressure and forcing acid upward. This includes sparkling water, soda, and seltzer.
- Alcohol. It relaxes the esophageal valve, increases acid production, and irritates the stomach lining. Wine and spirits tend to be the worst offenders.
- Citrus juice. Orange juice, grapefruit juice, and lemonade are highly acidic and can directly burn inflamed tissue.
- Tomato juice. Tomatoes are one of the most acidic common foods, and their juice is a reliable reflux trigger.
- Chocolate drinks. Hot chocolate and chocolate milk combine caffeine, fat, and compounds that relax the lower esophageal valve.
What About Apple Cider Vinegar?
Apple cider vinegar is one of the most widely recommended home remedies for heartburn online, yet there is no published research in medical journals supporting its use for reflux. Zero clinical trials. The idea behind it is that adding acid to the stomach somehow helps, but Harvard Health has pointed out that there’s no data backing either the effectiveness or the safety of this approach. Since the esophagus isn’t designed to handle acid the way the stomach is, swallowing a vinegar solution could potentially irritate already damaged tissue. This is one internet remedy worth skipping.
Putting It Together
The practical strategy is straightforward: make water your default drink, sip it steadily throughout the day rather than gulping it at meals, and reach for plant-based milk, ginger tea, or diluted non-citrus juice when you want variety. If reflux hits at night, try a small glass of alkaline water before bed to help neutralize any pepsin lingering in your throat. Keeping a simple log of which drinks trigger your symptoms and which don’t can help you fine-tune your approach, since individual tolerance varies quite a bit even among people with the same condition.