Coffee and Acid Reflux: What You Need to Know

Photo by Clay Banks on Unsplash

I love my morning cup of coffee. It's warm, comforting, and even when it's decaffeinated, gives me a much needed pep. I used to down a pot of coffee everyday - with sugar-based creamers or black, it didn't matter. I downed it like it was water. My body eventually rebelled. I switched to tea to cut back on caffeine and ease my acid-reflux symptoms. It worked, but I missed my coffee. There had to be a way to enjoy it without the aftereffects.

Coffee is one of the most beloved beverages worldwide, offering a comforting ritual and a much-needed energy boost for many of us. But for individuals with acid reflux, that morning cup of joe can sometimes come with a side of discomfort.

So, how does coffee affect acid reflux, and what can you do to enjoy your brew without triggering symptoms?

How Coffee Affects Acid Reflux

Acid reflux occurs when stomach acid flows back into the esophagus, causing symptoms like heartburn, regurgitation, and discomfort. Coffee, unfortunately, can contribute to this in several ways:

• Caffeine Content: Caffeine, a natural stimulant, can relax the lower esophageal sphincter (LES), the muscle that acts as a barrier between your stomach and esophagus. When the LES relaxes, stomach acid is more likely to escape into the esophagus, leading to reflux.

• Acidity of Coffee: Coffee is naturally acidic, which can irritate the sensitive lining of the esophagus and stomach, exacerbating acid reflux symptoms.

• Stimulation of Acid Production: Coffee can stimulate the production of gastric acid in the stomach, increasing the likelihood of reflux for some individuals.

Should You Give Up Coffee?

The good news is that you don’t necessarily have to give up coffee entirely if you have acid reflux. Everyone’s triggers are different, and with a few adjustments, you might still be able to enjoy your favorite brew:

• Switch to Low-Acidity Coffee: Opt for coffee blends that are naturally low in acidity, such as cold brew or certain dark roasts, which tend to be less irritating to the stomach.

• Limit Your Intake: Reducing the amount of coffee you consume can help. Instead of multiple cups, stick to just one cup in the morning.

• Choose Decaf: Decaffeinated coffee contains significantly less caffeine, making it less likely to relax the LES or trigger reflux symptoms.

• Avoid Drinking Coffee on an Empty Stomach: Having food in your stomach can help buffer the effects of coffee and reduce irritation. Pair your coffee with a reflux-friendly breakfast, such as oatmeal or a banana.

• Skip the Additives: Creamers, whole milk, and sugary syrups can worsen reflux for some individuals. Try using plant-based milk, like almond or oat milk, and limit added sugars.

When to Avoid Coffee

If you find that even small amounts of coffee trigger severe reflux symptoms, it may be best to avoid it altogether. You can explore alternative beverages such as:

• Herbal Teas: Chamomile, ginger, or licorice teas can be soothing and may even help reduce reflux symptoms.

• Golden Milk: A warm blend of turmeric, ginger, and non-dairy milk, this beverage is gentle on the stomach and anti-inflammatory.

• Decaf Green Tea: Mild and less acidic than coffee, green tea is a good alternative for a light caffeine boost.

Experiment to Find What Works for You

Living with acid reflux doesn’t mean you have to give up all of life’s pleasures. If coffee is an essential part of your day, experiment with different types, brewing methods, and quantities to see what your body tolerates best. Keep a food and symptom journal to track how coffee affects your reflux and adjust accordingly.

By making small changes, you can balance your love of coffee with the need to manage your reflux symptoms effectively.