Heartburn is a common problem. It feels like a burning sensation in the chest, usually after eating. The discomfort comes from acid in the stomach moving up into the esophagus. This backward flow is called acid reflux. When it happens often, it may be diagnosed as gastroesophageal reflux disease (GERD).

While medications and lifestyle changes help manage heartburn, what you drink also matters. Some drinks soothe symptoms. Others can make them worse. Knowing the right beverages to choose can help reduce discomfort and prevent flare-ups.

Water

Water is the safest and most effective drink for heartburn. It helps wash down stomach acid and dilutes it, making it less irritating. Drinking small amounts of water throughout the day supports healthy digestion and reduces acid buildup.

However, avoid drinking large amounts of water at once, especially during meals. Too much fluid during meals can expand the stomach and increase the risk of reflux.

Baking Soda and Water

Baking soda, also known as sodium bicarbonate, is a natural antacid. It works by neutralizing stomach acid, which can bring fast relief from heartburn. To use it safely:

Mix ½ teaspoon of baking soda in 4 to 8 ounces of cold water
Stir well and drink slowly

This can ease heartburn symptoms within minutes. However, it’s not meant for daily use. Too much baking soda can raise sodium levels and lead to side effects like gas, bloating, or even metabolic alkalosis if taken in large amounts.

Avoid this remedy if you have high blood pressure, heart disease, kidney problems, or are on a sodium-restricted diet. Always speak to your doctor before using baking soda regularly for heartburn.

Herbal Teas

Some herbal teas can calm the stomach and reduce heartburn symptoms. However, not all herbs are helpful. Choose teas that are gentle and non-acidic.

Ginger Tea

Ginger is a natural carminative that has been seen to lessen the pressure on the oesophageal sphincter. It also helps settle the stomach and ease nausea. Sipping warm ginger tea may provide relief from mild heartburn. Use fresh ginger or ginger tea bags with no added citrus or caffeine.

Chamomile Tea

Chamomile tea is known for its calming effects. It may also reduce inflammation in the digestive tract and ease acid reflux symptoms. Avoid adding lemon, which is acidic and may worsen symptoms.

Licorice Root Tea

Licorice root may help increase the mucus lining of the esophagus, which protects it from stomach acid. Deglycyrrhizinated licorice (DGL) is safer for long-term use as it removes compounds that may affect blood pressure. Check with your doctor before using it, especially if you take medications or have high blood pressure.

Low-Fat or Fat-Free Milk

Milk can temporarily buffer stomach acid. But the fat content in whole or full-fat milk can relax the lower esophageal sphincter, which allows acid to flow upward. That can make symptoms worse.

Choose low-fat or fat-free milk instead. Almond milk is another good option. It is low in fat and alkaline, which can help neutralize acid.

Avoid chocolate milk. Chocolate can weaken the esophageal sphincter and trigger reflux.

Plant-Based Milks

Almond Milk

Almond milk is mildly alkaline and low in fat. It can help reduce acidity in the stomach and relieve heartburn. Make sure the product is unsweetened and free from added gums or thickeners that may irritate digestion.

Oat Milk

Oat milk is another low-acid option. It contains fiber, which may support digestive health. Choose unsweetened varieties for best results.

Coconut Milk (in moderation)

Coconut milk may be soothing, but full-fat versions contain more saturated fat. This may trigger reflux in some individuals. Use it sparingly, or opt for low-fat coconut milk if needed.

Aloe Vera Juice

Aloe vera is known for its soothing properties. It helps reduce inflammation and may calm the lining of the esophagus and stomach. Drink only aloe vera juice labeled for internal use, and choose versions without added sugars or artificial ingredients.

Do not drink large amounts. Aloe can act as a laxative and cause cramping or diarrhea if taken in excess. Start with a small amount and watch how your body responds.

Coconut Water

Coconut water is rich in electrolytes like potassium and magnesium. It’s naturally hydrating and mildly alkaline, which may help balance stomach acid. Choose plain, unsweetened coconut water. Avoid brands that add citrus flavor or carbonation.

Smoothies

Smoothies made with non-acidic fruits and plant-based milk can be gentle on the stomach. Good ingredients include:

Bananas
Oats
Almond milk
Spinach
Ginger
Flaxseeds

Avoid citrus fruits, chocolate, coffee, or peppermint, as these may worsen heartburn. Also, don’t overdo portion sizes—large servings can stretch the stomach and lead to reflux.

Drinks to Avoid

Knowing what to avoid is just as important as knowing what to drink. Stay away from:

Citrus juices (like orange, lemon, and grapefruit)
Tomato juice
Carbonated drinks (soda and sparkling water)
Coffee and caffeinated teas
Alcohol
Whole milk or cream-based beverages
Chocolate drinks

These drinks can relax the esophageal sphincter or increase stomach acid, both of which raise the chance of heartburn.

Final Thoughts

If you struggle with heartburn, changing what you drink is a simple yet powerful way to find relief. Water, certain herbal teas, low-fat milk, and plant-based options like almond or oat milk are often safe choices. Aloe vera juice and smoothies with non-acidic ingredients may also help.

However, if heartburn happens frequently or severely, speak with your healthcare provider. Long-term acid reflux can lead to complications and needs proper evaluation. The right treatment plan—along with smart beverage choices—can make managing heartburn much easier.