Acid Reflux Relief: What Drinks to Choose and What to Avoid?

Plant-based milk, water, and herbal tea can help alleviate acid reflux symptoms. Additionally, it can be helpful to avoid alcohol and carbonated drinks that provoke acid reflux.

Acid reflux and gastroesophageal reflux disease (GERD) happen when stomach acid moves back into the esophagus, leading to uncomfortable sensations such as heartburn and regurgitation.

Certain foods and drinks can exacerbate symptoms for individuals experiencing acid reflux or GERD. Although the terms “acid reflux” and “GERD” are often used interchangeably, they refer to different conditions. Acid reflux relates to occasional symptoms, while GERD signifies the chronic occurrence of acid reflux.

This backward flow can occur if the lower esophageal sphincter is weakened or not functioning correctly. If left untreated, GERD can eventually result in inflammation or harm to the esophagus.

Understanding which beverages are beneficial and some additional eating guidelines can help mitigate the symptoms of acid reflux or GERD.

7 Drinks for acid reflux

Certain beverages can trigger symptoms of acid reflux, while others may alleviate them. To reduce symptoms, try to sip your drinks slowly rather than drinking them rapidly. This approach can assist in clearing acid from your esophagus, based on a case study from 2019.

Avoid drinks such as coffee, soda, and acidic juices, as these can exacerbate reflux symptoms. Instead, opt for beverages less likely to provoke your reflux and may even help relieve your symptoms.

1. Herbal tea

Herbal teas can assist digestion and alleviate stomach issues such as gas and nausea. A few herbal remedies that may aid in alleviating GERD symptoms include:

Chamomile
Licorice
Slippery elm
Ginger
Marshmallow root

Licorice can enhance the esophagus’s mucus lining, potentially reducing the impacts of stomach acid. A study conducted in 2017 showed that an herbal mixture containing deglycyrrhizinated licorice was more effective in relieving GERD symptoms than standard antacids. Research from 2019 indicates that ginger tea, known for its anti-inflammatory effects, can help diminish feelings of nausea.

Additional studies are needed to verify the effectiveness of other herbal teas, such as fennel, marshmallow root, and papaya tea. When preparing tea from dried herbs, use one teaspoon of herbs for every cup of hot water. Cover and steep the leaves or flowers for about 5–10 minutes, while the roots should steep for 10–20 minutes. For optimal results, consume 2–4 cups daily.

Exercise caution with peppermint tea, as it may provoke acid reflux in some individuals. Additionally, certain herbs can interact with prescription medications, so it is advisable to consult a healthcare professional before trying new herbal treatments.

2. Low-fat or skim milk

Cow’s milk can be difficult for some people to digest. Whole milk has a lot of fat. According to research from 2019, eating full-fat cow’s milk and other high-fat foods may relax the lower esophageal sphincter, which can cause or worsen reflux symptoms. Fats might also slow down stomach movement, keeping high-fat foods in your stomach longer. Consider choosing lower-fat options if you include cow’s milk products in your diet.

3. Plant-based milk

Plant-based milk can be a good option if you have lactose intolerance or experience more acid reflux symptoms after consuming dairy. There are many types available, including:

Soy milk
Flax milk
Cashew milk
Coconut milk
Oat milk
Almond milk

These plant-based milks usually have lower fat than most dairy products, making them a safer choice for people with GERD.

4. Fruit juice

Citrus drinks and other juices, such as pineapple and apple juice, can be very acidic and may cause acid reflux symptoms. Less acidic juices are less likely to trigger GERD symptoms.

Juices that have lower acidity include:

Carrot juice
Aloe vera juice
Cabbage juice

5. Smoothies

Smoothies are a tasty way to add vitamins and minerals to your diet. They can be good options for people with GERD.

When making a smoothie, use low-acid fruits like pear or watermelon. You can also add green vegetables such as spinach or kale for extra nutrients and to help reduce reflux.

Try this simple smoothie recipe with spinach and plant-based milk. For extra nutrition, consider freezing chopped avocados for later use.

6. Water

Most water has a neutral pH of 7.0, which can slightly raise the stomach’s pH. However, drinking water can aid digestion and help move food from your stomach to your small intestine, possibly reducing acid reflux symptoms.

A 2019 study found that alkaline electrolyzed water might improve gastrointestinal issues like acid reflux. This type of water has a changed pH that may help neutralize stomach acid.

Though rare, drinking too much water can upset the balance of minerals in your body, increasing the risk of acid reflux. If you have concerns about hydration, consult a doctor or registered dietitian for guidance.

7. Coconut water

Coconut water offers the advantages of ordinary water along with some additional benefits. Its coconut flavor makes it a more pleasant beverage than plain water.

Moreover, coconut water is rich in nutrients beyond just water.

Coconut water is rich in electrolytes like potassium and helps keep the body’s pH balanced, which is important for controlling acid reflux. It might be considered a natural and nutritious alternative to sports drinks.

4 Drinks to Avoid

Some drinks, such as certain fruit juices, drinks with caffeine, and fizzy drinks, can worsen reflux symptoms and should be avoided.

1. Citrus juices

Citrus juices and tomatoes are very acidic and can worsen acid reflux. If you have GERD, it’s best to avoid these juices:

Lemon juice
Orange juice
Tangerine juice
Lime juice
Grapefruit juice
Tomato juice

Citrus fruits contain citric acid, which can irritate the esophagus. The stomach can handle higher acidity, but the esophagus cannot. Foods with citric acid may come back up into the esophagus, causing irritation or damage.

When buying juice drinks, check the ingredient list for citric acid, which is sometimes added for flavor. Avoiding products that contain citric acid can help reduce reflux symptoms.

2. Coffee

Many people enjoy a morning cup of coffee, but it can worsen symptoms for those with acid reflux. Coffee may increase stomach acid, making it easier for that acid to move up to the esophagus, which can lead to worse acid reflux symptoms.

Drinking more coffee can lead to more severe symptoms. Other caffeinated drinks, like sodas and teas, can cause similar problems.

A 2020 study found that drinking caffeinated beverages is linked to more reflux symptoms than other drinks.

3. Alcohol

Alcohol can worsen acid reflux, no matter what type it is. Hard liquor tends to irritate reflux more quickly, but even a glass of wine with a big or acidic meal can cause discomfort.

Drinking a lot of alcohol may increase the risk of developing GERD and can damage the lining of the stomach and esophagus. A 2019 study found a strong link between alcohol use and the risk of GERD.

If you have acid reflux, it’s best to avoid alcohol. But if you decide to drink, here are some tips to help lessen symptoms:

Drink in moderation.
Stay hydrated.
Avoid acidic or carbonated drinks.

4. Carbonated beverages

A review from 2021 indicates that multiple studies have found a link between the consumption of carbonated drinks and a higher risk of GERD. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) also advises steering clear of carbonated beverages to help lessen acid reflux and GERD. Nevertheless, the research does not provide a definitive conclusion regarding the impact of carbonated drinks on acid reflux.

Ways To Reduce Acid Reflux

The first way to reduce acid reflux is obvious: reduce your intake of foods and drinks that cause it. But some other approaches can help, too.

Eat And Drink Slowly: Slowing down your eating and drinking can help immensely. Sometimes, this even matters more than the foods you choose.
Eat smaller meals: Some people find that the grazing strategy works well. This typically involves eating small meals frequently rather than just a few large meals per day.
Lose Weight: Excess weight promotes acid reflux. So, if you’re overweight or your doctor advises weight loss, it’s worth trying to drop some pounds. Doing so might even stop your acid reflux entirely.
Don’t Eat Close To Bedtime: Standing or sitting is better for digestion. It’s best to stay up for at least three hours after a meal (or even a snack!). This gives your meal time to digest and stops you from dealing with acid reflux.
Watch Movement And Exercise Too: Vigorous exercise and tasks that involve a decent amount of bending may trigger your reflux, especially straight after a meal. You’ll need to consider your responses here, as everyone is different.
Ask About Your Medications: Some medications cause acid reflux, while others may make existing symptoms worse. It’s always worth talking to your doctor about options, as there may be alternatives that don’t produce as many symptoms.

Frequently asked questions

Here are some common questions about acid reflux.

What helps acid reflux go away?

Over-the-counter (OTC) and prescription medicines, such as antacids, proton pump inhibitors, and H2 blockers, can help relieve acid reflux quickly. To manage symptoms, try eating slowly, choosing smaller portions, and avoiding lying down after eating.

What is the best drink for acid reflux?

Herbal teas like chamomile, licorice, and ginger can help with acid reflux symptoms. Low-fat and plant-based milk options such as oat, flax, or almond milk are also good choices. Smoothies, coconut water, and non-acidic juices like cucumber, carrot, and aloe vera may also help. Always choose unsweetened and noncarbonated drinks.

What medications can you take for acid reflux?

The treatment for acid reflux depends on your symptoms and what is causing it. Common medications include antacids like Mylanta, Maalox, or Tums; H2 blockers such as Pepcid and Axid; and proton pump inhibitors like Prilosec and Nexium. It is important to talk to a healthcare professional for advice that fits your needs. You should avoid using some of these medications for more than a few days, as doing so may cause side effects.

What foods help acid reflux go away immediately?

There isn’t a specific food that can quickly stop acid reflux. However, drinking a mixture of baking soda and water or taking an over-the-counter antacid like Tums may help.

What foods neutralize stomach acid?

No foods can neutralize stomach acid. However, whole grains may help absorb some acid and lessen symptoms. Over-the-counter antacids, like Tums, can neutralize stomach acid and relieve symptoms.