What is Acid Reflux?
Acid reflux, commonly referred to as heartburn or dyspepsia, is a prevalent digestive issue that many individuals experience. Symptoms can range from a warm sensation to a burning pain in the chest, which often ascends to the throat. Some sufferers may also report an unpleasant taste in their mouth and bad breath.
The symptoms occur when acidic stomach contents travel back up the food pipe, or esophagus. If this condition becomes chronic, it can lead to inflammation and potential complications, including a more severe condition like Barrett’s esophagus.
Explore our comprehensive health benefit guides to understand how to manage your diet for acid reflux and discover what foods to avoid.
What are the Most Common Drinks That Trigger Acid Reflux?
Below are some of the most common beverages that may trigger reflux, along with an explanation of why they might be problematic and suggestions for alternatives. Keep in mind that the evidence regarding drinks and reflux can be limited, so you may need to experiment to find what works best for you.
Coffee
Regular consumption of caffeinated beverages may aggravate symptoms in sensitive individuals.
Alternative Options
- Decaffeinated alternatives
- Some herbal teas
Alcohol, Including Beer and Wine
Alcoholic beverages can weaken the sphincter muscle that controls the opening between the stomach and esophagus, leading to symptoms typically occurring within an hour of consumption.
Alternative Options
Citrus Juice
As the name implies, these drinks contain citric acid, and their low pH may worsen reflux symptoms.
Alternative Options
Tomato Juice
Although its acid content is lower than that of other juices, it may still be linked to reflux symptoms.
Alternative Options
• Papaya juice
Carbonated Drinks
Fizzy beverages can cause abdominal distension, which increases pressure on the sphincter muscle. These drinks may also contain caffeine.
Alternative Options
What are the Best Drinks for Acid Reflux?
While avoiding trigger beverages is essential for managing reflux, certain drinks may help soothe and relieve symptoms—here are some to consider.
Ginger Tea
Known for its carminative properties, ginger has been shown to reduce pressure on the esophageal sphincter, alleviating reflux and dyspepsia. Ginger is also a natural anti-inflammatory, widely recognized for its soothing effects on the digestive system. You can enjoy ginger tea in various ways, perhaps with a touch of lemon and honey. Although lemon is typically acidic, a small amount in warm water combined with honey can have an alkalizing effect that helps neutralize stomach acidity.
Marshmallow Root Tea
This fibrous root is rich in mucilage, which can line the digestive tract, including the esophagus, offering protection from irritation and potential damage. The tea can be made by steeping dried root in boiled water and straining it—adding honey for sweetness if desired.
Liquorice Tea
Derived from the root of the liquorice plant, this tea has a naturally sweet flavor, making it a favorite among herbal infusions. Historically used for various digestive issues like nausea and indigestion, liquorice may help soothe ulcer symptoms. However, it contains glycyrrhizin, which can affect potassium levels and raise blood pressure. It’s advisable to limit consumption and consult with your GP if you have any related health concerns.
Other Herbal Teas
Although many natural remedies lack substantial evidence supporting their effectiveness for acid reflux, they can be beneficial for other digestive conditions. Examples include chamomile and fennel. If you’re curious to try them, why not start with our delicious chamomile tea?
Water
Particularly mineral water with an alkaline pH may help neutralize stomach acidity and deactivates the enzyme pepsin, which is often linked to reflux damage. While regular tap water has a neutral pH around 7.0, alkaline water typically ranges from 8.8 to 9.0. Look for mineral water enriched with natural bicarbonate, calcium, magnesium, and potassium. While further research is pending, increasing water intake generally offers health benefits.
Plant-Based or Low-Fat Dairy Milk
Some individuals find that full-fat dairy exacerbates their symptoms, likely due to its higher fat content. Lower-fat dairy options and plant-based alternatives, such as oat or almond milk, may provide relief. Always check labels and choose fortified versions, if available. You could try our delicious banana, honey & hazelnut smoothie.
Coconut Milk and Coconut Water
Both may alleviate reflux symptoms, as coconut milk has anti-inflammatory qualities, while coconut water contains electrolytes that promote pH balance and buffer stomach acidity. Try it in our refreshing keto smoothie.
Smoothies and Vegetable Juices
While it’s critical to remember that some juices can be highly acidic and may worsen symptoms, fruits and vegetables come with numerous benefits. Studies suggest those with higher fruit and vegetable intake experience fewer reflux symptoms and are generally better able to manage them. Options such as melon, papaya, celery, carrot, and aloe vera can be suitable. Consider trying our fresh and tasty celery juice.
Can Lifestyle Changes Help Manage My Reflux?
In addition to identifying your drink triggers, making some straightforward lifestyle changes and adjustments at home can be beneficial. For instance, elevating the head of your bed by 10-20cm may relieve nighttime symptoms. Additionally, it’s wise to avoid bending or lying down right after eating and wearing tight clothing.
Don’t Forget…
It’s essential to take symptoms seriously and consult your GP if you experience any of the following:
- Heartburn occurring most days for three weeks or more
- Regular use of antacids for four weeks or longer
- Other symptoms like weight loss, nausea, or difficulty swallowing alongside heartburn
If you’re contemplating dietary changes, please consult your GP beforehand to ensure your health is not at risk.
Interested in More? Try…
What Supplements Should I Take?
Top 5 Health Benefits of Cinnamon
Top 5 Health Benefits of Bananas
Healthy Breakfast Recipes
Energy-Boosting Dinner Recipes
Healthy, Colorful Recipes
Do you have any questions about acid reflux? Feel free to ask our team in the comment section below.
This article was published in November 2022 by Kerry Torrens.
Kerry Torrens BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Guild of Food Writers. Over the past 15 years, she has contributed to numerous nutritional and culinary publications, including Good Food. You can find her on Instagram at @kerry_torrens_nutrition_.
All health content on goodfood.com is for general information purposes only and should not be seen as a substitute for medical advice from your own doctor or any other healthcare professional. If you have any health concerns, please consult your local healthcare provider. See our terms and conditions for more details.
