Heartburn from Coffee? Here’s How to Fix It!
For many people, coffee is the highlight of the morning – the engine that kickstarts their day and a beloved daily ritual. But what if that pleasant habit comes with an unpleasant side effect: heartburn?
Plenty of coffee lovers experience a burning sensation in the chest, throat, or even at the pit of the stomach after their morning brew.
Heartburn caused by coffee is fairly common, but the good news is, there are several ways to reduce – or even eliminate – the discomfort. Below, you’ll find some practical tips, including tried-and-true solutions as well as a few you might not have considered.
Why Can Coffee Trigger Heartburn?
The natural acids, caffeine, and tannins in coffee can stimulate stomach acid production and relax the lower esophageal sphincter – the muscle that keeps stomach contents from flowing back up. When that muscle loosens, acid can travel into the esophagus, causing the familiar burning sensation.
Not everyone is sensitive to this effect, but if you are, the following methods can help ease your symptoms.
Practical Tips for Reducing Coffee-Induced Heartburn
1. Cut Back on Your Coffee Intake
This may sound obvious, but for many, the idea of giving up three or four cups a day feels impossible. If heartburn is a regular issue for you, try:
- Limiting coffee to just one or two servings a day
- Splitting your usual amount into smaller portions throughout the day
For example, enjoy half an espresso in the morning and the other half at midday. Sure, the idea of reheated coffee might not be appealing, but using a thermos or giving it a quick warm-up can make it palatable – and your stomach will thank you.
2. Avoid Drinking Coffee on an Empty Stomach
Having coffee without food can really kick your stomach acid production into overdrive. And the higher tannin content in coffee can be especially irritating without any food to buffer it.
If you’re prone to acid reflux, have a small snack before your first cup. Even something simple – a banana, a few almonds, or a slice of whole-grain bread – can make a difference.
3. Add Milk (or a Milk Alternative) to Your Coffee
Milk can help neutralize coffee’s acidity, making it gentler on your stomach lining. If you’re lactose-intolerant, try oat, rice, or almond milk instead.
Pro tip: Avoid full-fat or very cold milk, as these can cause other digestive discomforts.
Coffee Alternatives for Sensitive Stomachs
1. Decaf Coffee
Decaf generally has less acidity than regular coffee, making it easier on the stomach. While it can still contain tannins, it’s usually less irritating. Just make sure you know which decaf method was used – some are more natural than others.
2. Chicory Coffee
One of the best caffeine-free alternatives, chicory coffee is made from roasted chicory root. It has a rich, coffee-like flavor but contains no caffeine or tannins, making it a top choice for heartburn sufferers.
3. Ganoderma Coffee
Ganoderma (also known as reishi mushroom) is an alkalizing superfood often blended into instant coffee mixes. These brews are smooth, creamy, and easy on the stomach – and they can actually help neutralize acids.
Personally, I recommend DXN coffees – they’re both healthy and delicious. My favorite is the Lingzhi Coffee 3 in 1 EU. It’s rich and satisfying, without that watered-down sugary taste.
More Heartburn-Reducing Lifestyle Tips
1. Mind Your Diet
Keeping a healthy acid-alkaline balance is key. Alongside acid-forming foods like meat, dairy, and sugary treats, make sure to add more alkalizing foods such as:
- Fresh salads
- Green smoothies
- Steamed vegetables
- Whole grains
Eat smaller, more frequent meals instead of loading up in one sitting – this eases pressure on your stomach and helps prevent reflux.
2. Move Your Body
Light to moderate exercise – walking, jogging, stretching – not only helps with stress but also supports healthy digestion. A sedentary lifestyle can slow down stomach emptying, which may worsen heartburn.
3. Manage Stress
Stress increases stomach acid production and weakens your stomach lining’s defenses.
- Schedule regular downtime
- Practice relaxation techniques like deep breathing or meditation
- Try a lemon coffee – it’s refreshing, can help with headaches, and works as a natural pick-me-up during stressful days
A Few Extra Tips
- Don’t lie down right after coffee. Resting or napping soon after drinking coffee can make acid reflux worse.
- Skip the super-hot coffee. High temperatures can irritate the esophagus.
- Look for low-acid coffees. Many brands now offer gentle, low-acid options – experiment to find one you like.
You Don’t Have to Quit Coffee Entirely
Heartburn doesn’t mean you need to give up coffee for good. By adjusting your portion size, timing, brew type, and pairing habits, you can still enjoy your morning ritual without the burn.
Pay attention to your body’s signals, experiment with different approaches, and find what works best for you – so you can sip your coffee in peace again.
