What Can I Drink To Help With Acid Reflux? Science Says

If you have acid reflux, what you drink matters as much as what you eat. Water is the single best choice for most people, and research consistently shows that plain water can help wash acid back down into the stomach and dilute stomach acid. Some beverages may help more than water, while others can make symptoms worse. The science is clear on which drinks to reach for and which to avoid.

Does Water Help Acid Reflux?

Yes, plain water helps. Studies have found that drinking a glass of still water can raise the pH in the esophagus and clear acid from the lower esophagus. This is a simple mechanical effect — water pushes acid back down and dilutes it.

The temperature of the water does not matter much. Room temperature or cool water both work. Avoid very hot water, which can irritate damaged tissue. Avoid ice-cold water if it triggers a burning sensation for you, though this varies by person.

One common mistake is drinking too much water at once with meals. Large volumes can distend the stomach and increase pressure on the lower esophageal sphincter (LES). This can actually trigger reflux. Sip water throughout the day rather than gulping large amounts in one sitting.

What Can I Drink To Help With Acid Reflux? Science Says These Options Work

Several beverages have evidence behind them for reducing reflux symptoms. None are cures, but they can be part of managing the condition.

Alkaline water. Water with a pH above 8 has some research support. One study found that alkaline water with a pH of 8.8 can deactivate pepsin, an enzyme involved in reflux damage. Pepsin stays active in the esophagus after a reflux episode and continues to damage tissue. Alkaline water may stop that process. The evidence is limited to a few small studies, but the mechanism is biologically plausible.

Ginger tea. Ginger has anti-inflammatory properties. Some evidence indicates that ginger can speed gastric emptying — meaning food leaves the stomach faster, reducing the chance of reflux. Steep fresh ginger root in hot water for a few minutes. Avoid commercial ginger teas that contain citric acid or other irritants.

Chamomile tea. Chamomile is widely used for digestive complaints. Some people report reduced reflux symptoms after drinking chamomile tea. The evidence is mostly anecdotal. One small study suggested it may reduce gastric acid secretion, but the findings are not conclusive. It is safe to try as long as you are not allergic to plants in the daisy family.

Nonfat or low-fat milk. Whole milk can worsen reflux because its fat content relaxes the LES. Nonfat or low-fat milk may provide temporary relief by coating the esophagus and neutralizing some acid. The effect is short-lived. Some people find milk triggers more acid production later, so pay attention to your own response.

Aloe vera juice. Some evidence suggests aloe vera juice can reduce symptoms of GERD. A small randomized trial found that aloe vera syrup reduced reflux symptoms over four weeks. The quality of evidence is low and more research is needed, but it is generally safe in small amounts. Look for products labeled for internal use with the latex removed.

Which Drinks Make Acid Reflux Worse?

Some beverages are well-documented triggers. Avoiding them can make a bigger difference than adding any special drink.

Alcohol. Alcohol relaxes the LES and increases stomach acid production. Beer and wine are particularly problematic. Even small amounts can trigger symptoms in sensitive people. If you drink, observe whether your symptoms correlate with alcohol intake.

Coffee and caffeinated tea. Caffeine relaxes the LES in many people. Decaf coffee is not necessarily better — some compounds in coffee other than caffeine can also stimulate acid production. If coffee triggers your symptoms, try switching to low-acid coffee blends or stopping coffee entirely for a week to see if symptoms improve.

Carbonated beverages. Soda, seltzer, and sparkling water all release carbon dioxide gas in the stomach. This increases stomach pressure and can force the LES open. Even plain sparkling water can cause reflux in some people. Still water is a safer choice.

Citrus juices. Orange juice, grapefruit juice, lemonade, and other acidic fruit juices directly irritate an already inflamed esophagus. They also stimulate acid production in the stomach. Avoid these entirely if you have active symptoms.

Tomato juice and vegetable juices with citrus. Tomato juice is highly acidic and a common trigger. Many vegetable juice blends also contain lemon juice or citric acid as a preservative, which can cause problems.

Mint tea. Peppermint and spearmint relax the LES in many people. Despite being a traditional remedy for indigestion, mint can actually make reflux worse. If you drink herbal tea for reflux, choose ginger or chamomile instead of mint.

Does Apple Cider Vinegar Help Acid Reflux?

This is widely claimed on social media, but strong evidence is limited. The theory is that some people have too little stomach acid, and adding acid helps digestion. This idea has some biological plausibility for a small subset of people with true hypochlorhydria (low stomach acid), but that is not the same condition as typical acid reflux.

For most people with GERD, the problem is not low stomach acid — it is a weak LES that allows acid to escape upward. Adding more acid to the stomach does not fix a weak valve. It may actually make symptoms worse by increasing the acidity of the refluxate.

Some people report symptom relief from apple cider vinegar, but this is likely a placebo effect or a temporary change in stomach pH that does not address the underlying mechanical problem. As of 2026, there is no clinical evidence that apple cider vinegar is an effective treatment for GERD. If you try it, dilute one teaspoon in a large glass of water and drink with a meal. Never drink it undiluted — it can damage tooth enamel and burn the esophagus.

Can You Drink Milk For Acid Reflux?

This depends entirely on the fat content. Whole milk is high in fat, and dietary fat relaxes the LES. Drinking whole milk for reflux is counterproductive. Nonfat or low-fat milk may provide temporary relief because it neutralizes some acid and creates a soothing coating in the esophagus.

The relief from milk is short-lived. Milk contains calcium and protein, both of which stimulate gastrin release. Gastrin signals the stomach to produce more acid. This means milk can cause a rebound increase in acid production about 30 to 60 minutes after drinking it. Some people find that milk makes their symptoms worse over time.

Plant-based milks like almond milk or oat milk are lower in fat and may be better options. Soy milk is also generally safe, though some people find it triggers symptoms. Unsweetened varieties are best — sugar can also worsen reflux.

What About Alkaline Water Specifically?

Alkaline water has more direct evidence than most other specialty drinks for reflux. A 2012 study found that alkaline water with a pH of 8.8 deactivated pepsin in the esophagus. Pepsin is the enzyme that causes ongoing tissue damage after a reflux episode. Acid alone does not damage the esophagus as much as acid combined with active pepsin.

This is a specific mechanism that makes alkaline water different from plain water. Plain water dilutes acid and washes it away, but does not necessarily deactivate pepsin. Alkaline water may provide additional protection by rendering pepsin inactive.

The evidence is limited to laboratory studies and small human trials. Larger studies are needed. But the mechanism is sound, and alkaline water is safe to drink. It is not a replacement for medical treatment in moderate to severe GERD, but it may help as part of a broader management plan.

What Is The Best Drinking Habit For Reflux?

When you drink matters as much as what you drink.

• Drink most of your fluids between meals, not during them. Drinking with meals increases stomach volume and pressure, which can trigger reflux.
• Stop drinking entirely 2 to 3 hours before lying down. Lying down with a full stomach makes reflux almost inevitable.
• Sip slowly. Gulping large amounts of any liquid can cause air swallowing and increase stomach pressure.
• Use a straw if you have trouble sipping slowly. Straws help control the rate of intake.
• If you wake with reflux at night, try drinking a small amount of plain water to clear the esophagus. This is not a fix for the underlying problem but can provide temporary relief.

When Should You See A Doctor?

Dietary changes and drink choices can help with mild or occasional reflux. But if you have symptoms two or more times per week, or if symptoms interfere with sleep or daily life, you may have GERD. GERD is a medical condition that often requires treatment beyond lifestyle changes.

See a doctor if you have any of these warning signs: difficulty swallowing, pain with swallowing, unexplained weight loss, chest pain, vomiting blood, or black or tarry stools. These can indicate complications of GERD or other serious conditions.

Proton pump inhibitors (PPIs) and H2 blockers are the standard medical treatments. They work by reducing stomach acid production. Some people need them long-term. Others can taper off after making lasting dietary changes. Work with your doctor to find the right approach for your specific situation.