Best & Worst Drinks for Acid Reflux: What to Sip & What to Skip

Reflux isn’t just about what you eat or drink—it’s also about how, when, and how much you consume. Drinking large amounts too quickly, sipping something right before a workout, or chugging your smoothie while stressed can all contribute to reflux, even if the drink itself seems harmless. Managing reflux often means building supportive habits around hydration, not just focusing on avoiding specific ingredients.

Still, drinks are a common source of questions—what soothes, what might trigger symptoms, and how to enjoy your favorites without discomfort. In this blog post, we’ll explore how different categories of drinks can impact reflux and help you find what works best for your body.

Smoothies

Smoothies can be a refreshing, convenient, and nutrient-dense option—but how you drink them is just as important as what you put in them. Drinking too fast can increase pressure in the stomach, potentially triggering reflux or bloating. If you feel gassy or uncomfortable after a smoothie, it might not be the ingredients—it could be the pace, your stress level, or even swallowing air while drinking.

As for ingredients, some are more reflux-friendly than others. Greek yogurt, for instance, is slightly acidic but also rich in calcium and probiotics. Some people tolerate it well, while others may find it irritating. If you enjoy yogurt in your smoothie, try pairing it with more alkaline ingredients like almond milk or banana to help balance things out.

Nut butters are another popular addition. While almond and sunflower butters tend to be gentler, peanut butter is a common trigger—whether added directly or as a flavor in protein powders.

Speaking of protein powders, chocolate and peanut butter-flavored varieties are more likely to cause issues. Vanilla, unflavored, or simple fruit-based blends tend to be easier on the stomach.

Smoothie tips:

  • Blend with water, low-fat or skim milk, or a gentle plant-based milk like oat or almond.

  • Choose non-acidic fruits like bananas, papaya, canteloupe, dragon fruit, honeydew melon, or pears. Blueberries in small amounts may also be tolerated well during a healing phase and beyond.

  • Include fiber from gentle sources like flax meal, oats or chia seeds.

  • Stick with a small amount (1-2 tbsp) of reflux-friendly nut butters like almond or sunflower.

  • Add toppings (like seeds) to help you drink slowly. Just make sure to chew.

Coffee

Coffee often comes up in reflux conversations due to its caffeine content and natural acidity. Caffeine can relax the LES and increase stomach acid production, which may trigger symptoms. But not everyone is affected the same way—some tolerate coffee without issue.

Even decaf coffee retains some acidity, so switching might not be enough for highly sensitive individuals. Also consider what you're adding: whole milk can be more reflux-triggering than low-fat or plant-based milks like almond or oat.

Cinnamon is a popular add-in and generally well-tolerated. Some of our favorite coffee alternatives with a similar feel and taste include:

Milk and reflux

Teas

Tea can be a source of comfort or discomfort, depending on the type. Herbal teas often have anti-inflammatory and calming properties, while caffeinated ones may be irritating.

Gentle choices:

  • Chamomile

  • Fennel

  • Slippery elm

  • Ginger (though too strong for some with LPR, so test tolerance)

  • Hibiscus (mildly acidic but often well-tolerated and a great iced beverage)

Potential triggers:

  • Peppermint and spearmint

  • Black, green, or white teas (due to caffeine)

More Info here: 8 Teas for Acid Reflux 

Juices

Fruit juices seem light and hydrating but can be more acidic than expected. Citrus is the most common offender, though even non-citrus options may vary.

Gentle picks: pear juice, cucumber, celery, carrot, apple

Possible triggers: orange, grapefruit, lemonade, pineapple, cranberry juice

Juices for reflux, GERD and LPR

Electrolyte & Sports Drinks

Hydration is important, especially after exercise, but many sports drinks contain citric acid and artificial flavors that can irritate the digestive system.

Some of our favorite reflux-friendly options include LMNT's unflavored and Paleovalley’s watermelon flavor (15% off Paleo Valley Watermelon here). These are worth exploring if you struggle with electrolyte drinks!

Chocolate & Carob Drinks

Hot chocolate may be a nostalgic favorite, but chocolate is often a common trigger. Carob is a great substitute—naturally caffeine-free and lower in acidity.

Try mixing carob powder with almond or oat milk, a sprinkle of cinnamon, and a little maple syrup for a cozy, reflux-friendly option.

Chocolate and reflux. Drinks for reflux

Coconut Water

Naturally hydrating and rich in electrolytes, plain coconut water is a gentle and refreshing choice. It also works well in spa-style infusions.

Try this: Cucumber Basil Refresher with coconut water for a soothing herbal beverage. More Mocktail recipes on The FLORA App

Pre-Workout & Energy Drinks

These often contain caffeine and other ingredients that can make it tricky for those with reflux. Drinking them right before exercise can further aggravate symptoms due to increased pressure from movement.

Hydrate earlier in the day and consider other pre-fuel strategies that are easily digestible like apple sauce.

Carbonated Drinks

The bubbles in carbonated drinks can increase pressure in the stomach, raising the risk of acid pushing upward. Even sparkling water can be problematic for some. Some people like to have carbonated mocktails instead of cocktails to avoid alcohol, but may overlook the carbonation or acidic fruits involved.

Explore some fun and delicious reflux-friendly drink options on the FLORA App

Carbonation and reflux

Alcohol

Alcohol relaxes the LES and increases stomach acid—two things that can worsen reflux symptoms. Wine, beer, and cocktails with citrus or carbonation are particularly common triggers. That said, you can still enjoy a glass of wine from time to time. Just go slow and observe how your body responds.

Many of our clients notice that after some time healing with 1:1 sessions, they can reintroduce certain drinks—including alcohol—without symptoms. Let that be encouragement that healing is possible.

Final Sips of Wisdom

  • Sip slowly—even water can cause symptoms if consumed too fast.

  • Stay hydrated throughout the day instead of all at once.

  • Keep a log to help identify what works for you.

You don’t need to avoid every drink on a general “trigger” list. If something feels fine for your body, that’s valid! But if you suspect a drink is contributing to symptoms, consider removing it temporarily and revisiting it later.

You deserve to sip confidently and feel your best, and we would love to help!

Need help figuring out what might be driving your reflux symptoms and how to prevent this? The FLORA team would love to support you through this process. Just click here to learn more and schedule a 1:1 session.

Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms

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Blog co-created with FLORA Team Member & BS Nutrition, Marián Carzó

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Acid Reflux-Friendly Meal Prep: A Guide to Reduce Reflux & Regain Food Freedom