Plain water is the simplest and most reliable drink for easing heartburn. It dilutes stomach acid, helps clear acid from the esophagus, and has no ingredients that make things worse. But beyond water, several other beverages can help, and a few popular ones will make your symptoms noticeably worse.
Why Water Works So Well
Water is neutral in pH, calorie-free, and moves through your stomach quickly. When acid splashes up into your esophagus (which is what heartburn actually is), a few sips of water help wash it back down and dilute what’s left behind. It won’t fix the underlying problem if you have chronic reflux, but for occasional heartburn, it’s the fastest and safest option you already have in your kitchen.
Alkaline water, which has a pH of 8.8 or higher, may offer a slight edge. At that pH level, it helps neutralize pepsin, the digestive enzyme that damages your esophageal lining when it travels upward with stomach acid. Regular tap water won’t do that as effectively, but it still helps. If you’re choosing between doing nothing and drinking a glass of any water, drink the water.
Herbal Teas That Soothe
Caffeine-free herbal teas are a solid choice. Ginger tea is one of the most widely used options because ginger has natural anti-nausea and anti-inflammatory properties. Chamomile tea is another good pick, as it can help relax the digestive tract. Licorice root tea (specifically the deglycyrrhizinated form, often sold as “DGL” tea) has a long history of use for stomach complaints.
The key word here is caffeine-free. Regular tea, green tea, and black tea all contain caffeine, which can relax the muscular valve between your stomach and esophagus, letting acid escape upward. Peppermint tea is also one to skip. While it feels soothing, peppermint relaxes that same valve and often makes reflux worse.
Plant-Based Milks Over Dairy
A glass of cold milk is an old home remedy for heartburn, and it does provide brief relief because its calcium temporarily buffers stomach acid. The problem is what happens next. The fat and protein in whole cow’s milk stimulate your stomach to produce more acid, which can leave you worse off 30 minutes later.
Plant-based milks are generally a better bet. Almond milk has the highest pH of the common alternatives, making it naturally more alkaline than cow’s milk, soy milk, rice milk, or coconut milk. It’s also low in fat, which matters because dietary fat is a well-known reflux trigger. If you want the cooling, coating sensation of milk without the rebound acid production, unsweetened almond milk is the strongest option. Oat milk is another reasonable choice, though its pH isn’t quite as high.
Smoothies Done Right
A well-made smoothie can be both a meal and a reflux-friendly drink, but the ingredient list matters enormously. Build yours around low-acid fruits like bananas, melons, and pears. Add a handful of spinach or kale for bulk. Use almond milk or coconut water as your base instead of orange juice or yogurt.
What to leave out: citrus fruits, tomatoes, chocolate, and high-fat ingredients like peanut butter or full-fat yogurt. Citrus and tomato juices are acidic enough to irritate an already-inflamed esophagus. Tomato juice, for example, has a pH between 4.1 and 4.6, which is firmly in the acidic range. A banana-spinach-almond milk smoothie won’t win any awards for excitement, but your esophagus will thank you.
Coconut Water
Coconut water is mildly alkaline and naturally rich in potassium, with about 470 mg per cup. It’s low in fat, easy on the stomach, and more flavorful than plain water if you need some variety. It won’t neutralize a severe episode of heartburn on its own, but as a daily hydration choice for someone prone to reflux, it’s a smart swap for sodas or juice. Look for varieties without added sugar, since sweetened versions may contain citric acid as a preservative.
Drinks That Make Heartburn Worse
Some of the most popular beverages are also the biggest reflux triggers. Knowing what to avoid is just as important as knowing what to reach for.
- Carbonated drinks. All carbonated beverages, including sparkling water, reduce the pressure in the valve at the top of your stomach by 30 to 50% for a sustained period of about 20 minutes. In a study measuring this effect, 62% of participants experienced enough weakening that the valve dropped to a level normally considered incompetent. That means the door between your stomach and esophagus is essentially propped open, letting acid flow freely upward.
- Coffee. Both regular and decaf coffee are acidic and can trigger reflux. Caffeine relaxes the valve, and the acidity irritates the esophageal lining. If you can’t quit entirely, cold brew tends to be slightly less acidic than hot-brewed coffee.
- Alcohol. All types of alcohol contribute to acid reflux. The American College of Gastroenterology recommends stopping alcohol use entirely if you’re dealing with recurring symptoms. Wine and spirits are particularly problematic, but beer’s carbonation adds a second trigger on top of the alcohol itself.
- Citrus juice. Orange juice, grapefruit juice, and lemonade are highly acidic and can irritate damaged esophageal tissue directly. Even “low acid” versions of orange juice are typically acidic enough to cause problems during an active flare.
- Tomato juice. Its low pH makes it a known irritant for anyone with reflux, and it shows up on most clinical lists of beverages to avoid.
Timing Matters as Much as Choice
What you drink before bed has an outsized effect on nighttime heartburn. Your digestive system is designed to work while you’re upright and awake. When you lie down, gravity stops helping keep stomach contents where they belong. The Mayo Clinic recommends stopping all food and drink intake at least three hours before you go to sleep. This gives your stomach time to empty and reduces the volume of acid available to reflux overnight.
During the day, sipping fluids between meals rather than during them can also help. Large volumes of liquid with a meal increase stomach distention, which puts pressure on that valve and makes reflux more likely. Small, frequent sips of water or herbal tea throughout the day keep you hydrated without overloading your stomach at any one time.