Can You Enjoy Wine with Acid Reflux? Tips, Triggers, and Better Sips
- volcanowishes
- May 25
- 3 min read
If you live with acid reflux, you’ve probably been warned about the dangers of alcohol. Wine, in particular, is known to cause symptoms like heartburn, chest discomfort, and even nighttime reflux. But does that mean you can never enjoy a glass again?
Not necessarily.
Understanding what wine does to your digestive system—and how different types of wine affect reflux—can help you make smarter choices.
Why Wine Can Trigger Acid Reflux
There are a few reasons wine is a common culprit:
It relaxes your lower esophageal sphincter (LES): This important muscle keeps stomach acid from rising into your esophagus. Alcohol, including wine, weakens this barrier.
It’s naturally acidic: Even a small amount of acid can irritate the already sensitive lining of the esophagus.
Red wine contains tannins and sulfites: These compounds can cause discomfort or digestive upset in some people.
It increases stomach acid production: Especially on an empty stomach or when consumed in excess.
📚 Why alcohol worsens reflux: Alcohol lowers LES pressure and stimulates gastric acid secretion—two major contributors to acid reflux. (Source: American Journal of Gastroenterology)
How to Enjoy Wine with Less Discomfort
If giving up wine entirely sounds too restrictive, here are some reflux-friendly habits to keep in mind:
Limit your serving to a half-glass or less.
Don’t drink on an empty stomach. Pair your wine with food to slow digestion and reduce acid buildup.
Stay upright for at least 2–3 hours after drinking.
Avoid wine during a reflux flare-up.
Keep a food and symptom journal to track how different types of wine affect you.
Track Your Wine Tolerance
Not everyone reacts to wine the same way. A smart strategy is to keep a reflux journal to pinpoint your personal triggers.
Record:
The type of wine (grape and origin)
How much you drank
What you ate with it
When symptoms appeared
Best Wines for Acid Reflux: Lower-Acid Options
While all wine is acidic, some varieties are milder and may be less likely to trigger symptoms. Here are a few that tend to be lower in acidity:
🍷 Lower-Acid Red Wines
Merlot: Soft, fruity, and easy on the stomach.
Grenache/Garnacha: Low acid, with a warm, berry-forward flavor.
Malbec: Rich and smooth, with lower acidity than other reds.
Zinfandel: Bold but often mellow in acid, especially if aged.
🥂 Lower-Acid White Wines
Viognier: Creamy, floral, and low in acid.
Gewürztraminer: Aromatic and slightly sweet—gentler on the esophagus.
Chenin Blanc (from warm regions): Balanced and round with soft acidity.
Pinot Grigio (California/Oregon): Often less acidic than Italian varieties.
🌎 Reflux Risk by Wine Type
Here’s a quick visual reference to help you pick a gentler wine:
Wine Type | Acid Level | Reflux Risk |
Sauvignon Blanc | High | 🔥🔥🔥🔥 |
Pinot Grigio (Italy) | Medium-High | 🔥🔥🔥 |
Merlot | Low | 🔥🔥 |
Viognier | Low | 🔥 |
✅ Wines from warmer climates like California, Australia, or Spain are generally lower in acid.
✅ Aged wines tend to mellow and become less acidic over time.
Can You Chill Red Wine?
Yes—and you might want to! Slightly chilling a red wine like Merlot or Grenache can soften its flavor and make it easier to tolerate. Keep it cool, but not cold—about 55–60°F is ideal.
Reflux-Friendly Wine Pairings
Pairing wine with the right food can further reduce reflux symptoms. Skip tomato-based, spicy, or greasy dishes. Instead, try:
Baked rosemary chicken with olive oil and steamed green beans
Quinoa salad with roasted zucchini, carrots, and a drizzle of tahini
Mild cheese like mozzarella with pear or apple slices
Brown rice pilaf with herbs and grilled tofu or turkey breast
Better Alternatives to Wine
If wine is a consistent trigger, consider these festive but reflux-safe options:
Non-alcoholic wine: Still acidic, but no alcohol to relax the LES.
Flat water with sliced cucumber, pear, or fresh basil
Herbal teas like chamomile or ginger—both calming and reflux-friendly
Quick Recap: Can I Drink Wine with Acid Reflux?
✅ Do This | ❌ Avoid This |
Choose lower-acid wines like Merlot or Viognier | High-acid wines like Sauvignon Blanc |
Drink small amounts with food | Drinking on an empty stomach |
Keep a reflux journal to track triggers | Ignoring symptoms and drinking through a flare |
Stay upright after drinking | Lying down or going to bed shortly after |
Final Sip
Wine and acid reflux can coexist—if you're thoughtful and strategic. By choosing low-acid wines, keeping portions small, and avoiding triggers like spicy foods and late-night drinking, you may be able to enjoy the occasional glass without discomfort. As always, listen to your body. If wine just doesn't sit well, there are plenty of reflux-friendly alternatives worth toasting with.
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