How I Stopped Acid Reflux from Drinking Coffee

Table of Contents

• Why Does Coffee Trigger Acid Reflux or GERD?

• My Personal Journey with Acid Reflux and Coffee

• What Helped Me Reduce Acid Reflux from Coffee

  • Switching from Espresso to Drip Coffee

  • Replacing Dairy with Oat Milk

  • Going Decaf: A Game Changer

• Other Tips for Preventing Acid Reflux

• FAQs

• Key Takeaways

Photo taken by: Marialaura Gionfriddo

Why Does Acid Reflux from Drinking Coffee Happen?

Acid reflux is a common condition that occurs when stomach acid backs up into the esophagus, causing a burning sensation that’s very irritating. This leads to what is often referred to as heartburn. Many coffee drinkers are all too familiar with this common, but very annoying side effect, and the relationship between coffee and acid reflux is often misunderstood. If you’re new to making coffee, or have been drinking it a while and want to know how to up your coffee game, visit our blog about how to brew the perfect cup of coffee here.

Coffee, by nature, is acidic. It has a pH ranging from 4.5 to 6, making it more acidic than other common beverages like water or milk. To put that in perspective, the PH level of Monster (the energy drink) is 3.48. The acidity in coffee, particularly in certain beans and brewing methods, can irritate the lining of the esophagus, leading to acid reflux. But acidity is only one part of the equation. The caffeine in coffee is another factor.

Caffeine has the ability to relax the lower esophageal sphincter (LES), which is the muscle responsible for keeping stomach acid where it belongs—in the stomach. When the LES relaxes, stomach acid can easily travel up into the esophagus, triggering the feeling of acid reflux. Furthermore, coffee can also stimulate the production of stomach acid, worsening the feeling. Admittedly, I wasn’t educated on what coffee was, where it came from, and what the different beans were. If this is you in the slightest, I encourage you to read our blog on the different types of beans and who they fit best.

What’s important to remember is that everyone's body responds differently to coffee, and factors such as the roast level, brewing method, and any additives can all play a role in how coffee affects your digestive system. Some people are more lactose tolerant than others so their latte isn’t as disruptive to their digestive system as others. For some, it’s not the acidity of coffee itself but the combination of factors like caffeine, dairy, or the type of beans that can make acid reflux worse.

My Personal Journey with Acid Reflux and Coffee

I’ve been a coffee lover for years, but my relationship with it hasn’t always been smooth. I began drinking espresso in my early twenties, initially drawn to its strong, rich flavor and quick caffeine boost. My morning routine involved downing a shot of espresso with 1% milk, but every morning, I noticed a disturbing trend. About an hour after drinking my coffee, I’d experience my own acid trying to climb its way up my esophagus.

I ignored the signs at first, chalking it up to a normal reaction to not eating solids with my coffee. But as the symptoms worsened, I realized that something more was at play. Even after I started having carbs for breakfast to alleviate the symptoms, I still felt my own stomach acid trying to crawl up my esophagus.

After doing some research, I learned that I was likely experiencing acid reflux, a condition that had been exacerbated by my coffee consumption. I knew I had to make some changes if I wanted to continue enjoying coffee the way I always have.

What Helped Me Reduce Acid Reflux from Coffee?

After countless attempts to alleviate my acid reflux symptoms while still holding on to my coffee habit, I found several strategies that worked for me. These changes didn’t just help reduce the frequency and severity of my reflux episodes—they allowed me to enjoy coffee once again without the discomfort. Also, if you drink out of a steel mug, that may increase the bitter taste in your coffee. If you want a more mellow taste, opt for a high quality ceramic mug like the luxury mugs of our collection. We know you’ll love them.

Switching from Espresso to Drip Coffee

The first change I made was switching from espresso to drip coffee. By the way, I religiously drank Bustelo and 3 corações. (I highly recommend both, they’re very tasty. While I loved the rich, concentrated flavor of espresso, I learned that it was a much more acidic and potent option compared to drip coffee. Espresso is brewed using a finely ground coffee bean and water that’s forced through the grounds under high pressure. This intense process results in a more concentrated coffee with much higher levels of acid.

Drip coffee, on the other hand, uses a slower brewing process that extracts fewer acidic compounds from the beans. The longer brewing time allows for a gentler extraction, resulting in a coffee with a smoother taste and lower acidity. When I made the switch to drip coffee, I immediately noticed a reduction in the intensity of my acid reflux symptoms.

If you're considering this change, it's worth experimenting with different brewing methods to find what works best for you. Some coffee makers use filters that can also reduce acidity, such as pour-over or cold brew methods, which might be even gentler on your stomach.

Replacing Dairy with Oat Milk

For years, I had been adding 1% milk to my coffee. I never thought twice about it until my wife suggested I try oat milk. To my surprise, switching to oat milk had a significant impact on my acid reflux symptoms. Within just a few days of making the change, I noticed that my acid reflux episodes became less frequent and less intense.

Why does oat milk help? Dairy milk contains both lactose and casein, which can be difficult for some people to digest. These compounds can lead to increased stomach acid production, making reflux symptoms worse. Additionally, many people with acid reflux find that dairy is a trigger food for their symptoms.

Oat milk, on the other hand, is naturally alkaline-forming and easier for most people to digest. It doesn’t contain lactose or casein, so it doesn’t contribute to increased acid production. It’s also a great option for those who are lactose intolerant or vegan. The creamy texture of oat milk can also make your coffee feel richer and smoother without the digestive discomfort associated with dairy.

Though the oat milk switch made a noticeable difference, I still had the occasional discomfort after drinking coffee. That’s when I decided to take one more step.

Going Decaf: A Game Changer

After months of tweaking my coffee routine, I finally decided to try going decaf, once again due to my wife. This was the game-changer. Once I made the switch to decaf coffee, my acid reflux symptoms completely disappeared. I could once again enjoy my coffee ritual without the burning sensation in my chest or the sour taste in my mouth.

So why does decaf help? The answer lies in caffeine. As mentioned earlier, caffeine can relax the LES, making acid reflux more likely. Decaf coffee contains significantly less caffeine, which means it has a reduced effect on the LES. While decaf coffee still offers antioxidants and other beneficial compounds, it doesn’t over-stimulate the stomach or relax the LES in the same way regular coffee does.

Additionally, many decaf coffees are processed using a method that removes some of the acidity, further reducing the likelihood of triggering acid reflux. I was amazed at how much of a difference this simple change made. Now, I can sip on my decaf oat milk latte without any discomfort.

Other Tips for Preventing Acid Reflux

In addition to the changes I made to my coffee routine, there are other lifestyle adjustments that can help reduce acid reflux:

• Eat Smaller Meals: Large meals can increase the likelihood of acid reflux. Try eating smaller, more frequent meals throughout the day.

• Avoid Lying Down After Eating: Wait at least 3 hours before lying down after a meal to prevent stomach acid from backing up into the esophagus.

• Elevate Your Head While Sleeping: Raising the head of your bed can help keep stomach acid where it belongs while you sleep.

• Avoid Trigger Foods: In addition to coffee, spicy, fatty, or acidic foods can trigger acid reflux. Keep track of which foods exacerbate your symptoms and limit their intake.

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FAQs

What is the difference between light and dark roast coffee?
Light roast coffee is more acidic and retains more caffeine because it is roasted for a shorter time. Dark roast coffee, on the other hand, has a lower acidity level and slightly less caffeine, making it a better option for those with acid reflux.

What’s the difference between Arabica, Robusta, and Liberica coffee beans?

• Arabica: Smooth, mild flavor with lower caffeine content.

• Robusta: Strong, bitter taste with higher caffeine levels.

• Liberica: Rare, floral, and fruity with a unique boldness.
  
  

What’s the most popular type of coffee in the world?
Arabica coffee is the most widely consumed coffee globally due to its smooth taste and balanced acidity.

Which country produces the most coffee?
Brazil is the largest coffee producer in the world, supplying about one-third of global coffee production.

Key Takeaways

• Coffee can trigger acid reflux due to its acidity and caffeine content.

• Switching from espresso to drip coffee can help reduce symptoms.

• Replacing dairy with oat milk can lessen acid reflux.

• Decaf coffee is the best option for those struggling with acid reflux.

• Everyone’s body is different—experiment to find what works best for you!

By making small changes, you can continue enjoying your coffee without the discomfort of acid reflux. Ready to try a new coffee experience? Explore low-acid or decaf coffee options today!