What Dietitians Want You to Know About Drinks for Acid Reflux
Acid reflux, or gastroesophageal reflux (GERD), is a common condition that happens when stomach acid flows back up into the esophagus, causing discomfort such as heartburn. It can be triggered by consuming certain ingredients or types of food, making symptoms worse. Wondering what to drink for acid reflux? Experts say some options may help or even prevent it in the first place.
Meet the experts: Liz McMahon, M.P.H., R.D.N, gut health dietitian; Mohammad A Al-Haddad, M.D., division director of the Division of Gastroenterology and Hepatology at the Indiana University School of Medicine; and Caroline Weeks, R.D.N., PA-C, M.P.A.S, a pediatric registered dietitian
Here’s everything you need to know about what to drink for acid reflux, drinks to avoid, and other relevant factors, according to dietitians and a gastroenterologist.
Drinks for acid reflux
Certain drinks may soothe acid reflux symptoms and promote better digestion. Here are some expert-recommended options:
Herbal teas
“Herbal teas that contain licorice, ginger, chamomile or marshmallow root can be very soothing,” shares Liz McMahon, M.P.H., R.D.N, gut health dietitian. “Tea that contains deglycyrrhizinated licorice (DGL) may increase the mucus layer in your esophagus, which may be helpful for acid reflux,” McMahon added.
Some herbal teas also have anti-inflammatory properties that may help reduce irritation in the esophagus and support digestion. Just avoid peppermint tea, as it may relax the esophageal sphincter and worsen symptoms.
Plain water
“Staying hydrated helps dilute stomach acid,” says Mohammad A Al-Haddad, M.D., division director of the Division of Gastroenterology and Hepatology at the Indiana University School of Medicine. Be sure to sip water slowly and avoid large amounts at once to avoid exacerbating symptoms.
Coconut water
Dr. Al-Haddad says that coconut water can “be a good drink alternative to help neutralize acidity.” Additionally, coconut water contains natural electrolytes like potassium, which support proper digestion and maintain pH balance in the body. As a dietitian myself, I know that its hydrating properties help promote overall gut health, preventing dehydration that can sometimes worsen reflux symptoms.
Milk
Milk is often touted as a home remedy for managing acid reflux, but its effects can vary depending on the type and personal tolerance. Cold milk can temporarily soothe the burning sensation caused by acid reflux, as its cooling effect may provide brief relief to the esophagus. However, full-fat milk may actually worsen symptoms due to its higher fat content, which may relax the lower esophageal sphincter and promote acid reflux. Low-fat or skim milk is generally a better option for those seeking to use milk as a potential remedy.
It’s important to note that while milk can provide short-term relief, it might not be a long-term solution for acid reflux, and consulting a healthcare professional is recommended for ongoing symptoms.
Aloe vera juice
Aloe vera juice is a hydrating liquid extracted from the leaves of the aloe vera plant. Known for its soothing and anti-inflammatory properties, aloe vera may help reduce irritation in the esophagus caused by stomach acid.
One small study published in the Journal of Traditional Chinese Medicine showed that 10 mL of aloe vera juice per day for four weeks reduced the frequencies of heartburn, food regurgitation, flatulence, belching, nausea, vomiting, and acid regurgitation. More data is needed to confirm these results.
Does Gatorade help with acid reflux?
Gatorade, a popular sports drink, is often consumed for hydration and electrolyte replenishment. However, it may not be the best choice for managing acid reflux.
“Research points to a link between sugar and worsening reflux symptoms,” says Caroline Weeks, R.D.N., PA-C, M.P.A.S. Gatorade contains glucose, which is a source of sugar, making it potentially a poor choice for those who are managing acid reflux. “Just like high-fat foods, chocolate, mint, and spicy foods are food-based triggers for reflux, sugar can also be added to this list, Weeks elaborated.
Gatorade also contains citric acid, which may contribute to the acidity in your stomach and potentially worsen acid reflux symptoms.
Drinks to avoid
Just as certain drinks can help, others may aggravate acid reflux symptoms. Dr. Al Haddad recommends avoiding the following drinks:
Coffee and caffeinated beverages. Caffeine can relax the lower esophageal sphincter (LES), allowing stomach acid to flow back into the esophagus. If you can’t give up coffee entirely, opt for decaffeinated versions.
Carbonated drinks. Soda and sparkling water can put pressure on the stomach, increasing the chances of acid reflux. The bubbles may cause bloating and make heartburn worse.
Citrus juices. Juices made from oranges, grapefruits, lemons, and other citrus fruits are highly acidic and can irritate the esophagus, triggering reflux symptoms.
Alcohol. Especially wine and beer, can relax the LES and increase acid production in the stomach. Limiting alcohol consumption or avoiding it altogether can help manage symptoms.
High-sugar drinks. These beverages often contain excessive amounts of sugar, which can contribute to increased abdominal pressure, a significant trigger for acid reflux.
Conditions that may worsen acid reflux
Several conditions may worsen acid reflux symptoms or increase the likelihood of experiencing them. Being aware of these conditions can help in managing your symptoms more effectively. Dr. Al Haddad shared the following conditions that may exacerbate acid reflux:
Pregnancy. During pregnancy, hormonal changes and physical pressure on the stomach from the growing uterus can lead to acid reflux. Pregnant individuals should focus on smaller, more frequent meals and avoid foods and drinks that trigger symptoms.
GERD (Gastroesophageal Reflux Disease). GERD is a chronic and more severe form of acid reflux. Those with GERD often experience frequent heartburn and require lifestyle adjustments and medical treatment to manage the condition.
Hiatal hernia. A hiatal hernia occurs when part of the stomach pushes through the diaphragm into the chest cavity, increasing the likelihood of acid reflux. Managing symptoms often involves dietary changes and medications.
Obesity. Excess abdominal weight can put pressure on the stomach, forcing stomach acid into the esophagus. Losing weight through healthy means can significantly reduce acid reflux symptoms.
Gastroparesis. A condition common in people with diabetes, it involves delayed stomach emptying and increased reflux risk.
Sleep disorders. Conditions like obstructive sleep apnea can also exacerbate acid reflux due to changes in breathing patterns.
Though not a condition, taking certain medications may exacerbate acid reflux. Medications such as NSAIDs, certain blood pressure drugs, and anti-cholinergic medications, may weaken the lower esophageal sphincter.
Treatments for acid reflux
Home remedies for acid reflux often involve a mix of lifestyle changes, dietary adjustments, and, in some cases, medication. Here are some common treatment methods:
Lifestyle changes
Eating smaller, more frequent meals, avoiding eating at least two to three hours before bedtime, elevating the head of your bed to prevent nighttime reflux, and practicing stress-reducing activities—as stress can exacerbate symptoms—may all help mitigate acid reflux.
Over-the-Counter medications
Antacids, H2 blockers (which work to reduce stomach acid), and proton pump inhibitors (PPIs) may provide relief from acid reflux symptoms. However, always consult a healthcare professional before starting any medication.
Dietary adjustments
Identifying and avoiding trigger foods can make a significant difference. Keeping a food diary is a helpful tool for tracking what exacerbates symptoms. When in doubt, speak to a nutritionist or dietitian to better understand how your diet may affect reflux symptoms.
Medical interventions
For severe cases of GERD, a doctor may recommend surgical procedures to strengthen the LES.
The bottom line
Choosing the right beverages can be a game-changer for managing acid reflux and improving your overall comfort. Enjoying soothing, low-acid drinks while steering clear of acidic, caffeinated, and carbonated options may help you combat symptoms.
If acid reflux is a frequent concern, consulting a healthcare professional can uncover any underlying issues and provide tailored advice. With thoughtful drink choices, you can ease your symptoms and savor your day with greater ease and well-being.
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