Water is the single best thing to drink when you have acid reflux, and it costs nothing. Beyond plain water, a handful of other beverages can actively soothe symptoms or help prevent flare-ups. The key is choosing drinks that are low in acid, low in fat, and free of carbonation or caffeine.
Why What You Drink Matters
Acid reflux happens when stomach acid flows backward into the esophagus, the tube connecting your mouth to your stomach. Certain drinks can relax the muscular valve at the bottom of that tube, making it easier for acid to escape upward. Others increase the amount of acid your stomach produces in the first place. The right beverages do the opposite: they dilute acid, help move food through your stomach faster, or create a more alkaline environment that calms irritation.
Plain Water
Still water at room temperature or slightly cool is the safest, simplest option. It briefly raises the pH inside your stomach, diluting acid and washing any acid that’s crept into your esophagus back down where it belongs. Very hot or very cold drinks can trigger esophageal spasms in some people, so a moderate temperature is ideal.
Timing matters. If drinking fluids with your meals leaves you feeling bloated or worsens your reflux, try sipping water between meals instead. A full stomach puts more pressure on that lower valve, so flooding it with liquid on top of a large meal can backfire.
Alkaline Water
Alkaline water with a pH of 8.8 can help neutralize the effects of pepsin, the stomach enzyme responsible for much of the burning damage in your esophagus. Regular tap water typically has a pH around 7.0 (neutral), so alkaline water offers a modest but meaningful bump. You can find bottled alkaline water in most grocery stores. It won’t cure reflux on its own, but as a replacement for other drinks throughout the day, it’s a simple upgrade.
Ginger Tea
Ginger has a long reputation as a stomach soother, and there’s a practical reason it helps with reflux specifically. Ginger promotes faster gastric emptying, meaning food moves from your stomach into the small intestine more quickly. Once food passes out of the stomach, your body no longer needs to produce acid to digest it, which reduces the chance of acid flowing back up into the esophagus.
Brew fresh ginger root in hot water (let it cool to a comfortable temperature before drinking) or use caffeine-free ginger tea bags. Skip ginger ale, which is carbonated, often loaded with sugar, and typically contains very little actual ginger.
Plant-Based Milk
Full-fat cow’s milk can actually trigger acid reflux. While it may feel soothing going down, the fat content stimulates more acid production after the initial relief fades. Almond milk is a better alternative because it’s naturally alkaline, which can lower stomach acidity and ease symptoms. Other low-fat plant milks like oat milk work well too.
Check the label for added sugars and avoid chocolate-flavored varieties, since chocolate is a common reflux trigger. Unsweetened versions are your best bet.
Coconut Water
Unsweetened coconut water is a good source of electrolytes, particularly potassium, and it promotes pH balance in the body. It’s naturally low in acid and has a mild flavor that most people tolerate well during a flare-up. Look for brands without added sugar or fruit juice concentrates, which can increase acidity.
Low-Acid Fruit Juices
Most fruit juices are too acidic for people with reflux. Orange juice, grapefruit juice, and tomato juice are among the worst offenders. But a few options sit at the safer end of the pH scale.
Watermelon juice has a pH around 5.2 to 5.6, making it one of the least acidic fruit juices available. Its high water content helps dilute stomach acid, and its mild alkalinity is calming to the esophagus. Freshly juiced watermelon is best, and you should avoid versions with added sugar. Pear juice and banana smoothies (made with plant-based milk) are other options that tend to be well tolerated.
Aloe Vera Juice
Aloe vera juice is sometimes used as a natural remedy for reflux symptoms. If you want to try it, start small: one two-tablespoon serving per day is a reasonable starting point, staying within the range of about 50 milligrams daily that older studies have evaluated for safety. Look for products labeled as decolorized or purified, since unprocessed aloe vera can have a laxative effect. Aloe vera juice has a mild, slightly bitter taste that mixes well into smoothies if you don’t enjoy it straight.
Drinks to Avoid
Knowing what to reach for is half the equation. The other half is knowing what to skip.
- Coffee and caffeinated tea: Caffeine relaxes the lower esophageal valve and stimulates acid production. If you can’t give up coffee entirely, try cold brew, which tends to be lower in acid than hot-brewed coffee.
- Carbonated drinks: The bubbles expand your stomach, increasing pressure on the valve. This applies to sparkling water, soda, and seltzer alike.
- Alcohol: Red wine is a particularly common culprit, but all alcohol can relax the esophageal valve and irritate the lining of the esophagus.
- Citrus juices: Orange, lemon, lime, and grapefruit juices are highly acidic and directly irritate already-inflamed tissue.
- Peppermint tea: Despite its reputation as a digestive aid, peppermint relaxes the valve between your stomach and esophagus, which can make reflux worse.
How You Drink Is as Important as What You Drink
A few habits can make any beverage more reflux-friendly. Sip slowly rather than gulping large amounts at once, since rapid stomach distension increases upward pressure on the valve. Avoid drinking large volumes during meals if you notice that worsens your symptoms. Keeping drinks at a moderate temperature, neither scalding hot nor ice cold, reduces the risk of triggering esophageal spasms. And staying upright for at least 30 minutes after drinking anything substantial gives gravity a chance to keep your stomach contents where they belong.