Are you one of the millions of people who experience heartburn after drinking coffee? If so, you’re not alone. Coffee is a common trigger for heartburn and acid reflux.
You know that feeling. You’ve just finished a delicious cup of coffee and then, suddenly, the pressure and heat start to build up in your chest. You might even start sweating and feel like you can’t breathe. Congratulations: you’ve just experienced coffee heartburn. (Okay, that’s probably not an occasion for celebration.)
While it’s not exactly clear why coffee seems to trigger heartburn for so many people, there are ways to minimize the effects.
In this blog post, we will discuss 10 ways to reduce the risk of heartburn from coffee.
What is Coffee Heartburn and What Are the Symptoms?
First of all, it’s important to know that heartburn is technically a symptom of acid reflux. This is a condition in which stomach acid rises up into the esophagus. This can cause a burning sensation in the chest and throat. Coffee heartburn often occurs after drinking coffee or other caffeinated beverages that trigger acid reflux and the symptom of heartburn.
Common symptoms of coffee heartburn include:
– A burning sensation in the chest (heartburn)
– A sour or bitter taste in the mouth
– Difficulty swallowing
– Chest pain
– Discomfort when lying down or bending over
If you experience any of these symptoms frequently, you might be suffering from coffee heartburn. Technically, “coffee heartburn” is really no different from any other heartburn triggered by other means. It just so happens that some people are particularly sensitive to coffee and other caffeinated beverages.
What Causes Coffee Heartburn?
There are a few different theories about what coffee does to our bodies that might cause heartburn.
For one thing, coffee is acidic. This means that it can contribute to the production of stomach acid, which in turn increases the risk of heartburn.
Coffee is also a diuretic, which means it helps to expel water from the body. This can lead to dehydration, which can make GERD symptoms worse.
Finally, coffee is a stimulant. This means it speeds up the production of stomach acids and can exacerbate heartburn symptoms.
So, what can you do about it?
Fortunately, there are ways to reduce your risk of coffee heartburn–or at least reduce the severity of the symptoms.
9 Ways to Reduce Heartburn from Coffee
Here are a few tips to help you enjoy your coffee without the heartburn:
- Avoid drinking coffee on an empty stomach
- Drink a glass of water with your coffee
- Avoid drinking coffee late in the day
- Choose coffee with a lower acidity level
- Don’t drink too much coffee
- Avoid processed and sugary coffee drinks
- Drink decaf coffee
- Add milk or cream to your coffee
- Try cold brew coffee
Now let’s break each of these down to provide a bit more context.
1. Avoid drinking coffee on an empty stomach
This one is pretty self-explanatory. Coffee on an empty stomach can increase the production of stomach acids and make heartburn more likely. If you must drink coffee on an empty stomach, try to wait at least an hour after waking up before having your first cup.
And be sure to eat breakfast as soon as possible afterwards.
Eating a light breakfast or snack before coffee can help to reduce the risk of coffee heartburn. This is because food helps to absorb some of the coffee’s acidity. Try eating a piece of fruit, a slice of toast, or yogurt before drinking coffee.
2. Drink a glass of water with your coffee
It’s important to stay hydrated, especially if you’re prone to coffee heartburn. Drinking a glass of water with your coffee can help to keep you hydrated and reduce the risk of coffee heartburn.
Dehydration can make GERD symptoms worse, so it’s important to drink plenty of fluids throughout the day. Water is always a good choice, but you can also try herbal tea or fruit juice. Just be sure to avoid sugary drinks like soda, as they can worsen GERD symptoms.
Coffee is also a diuretic, which means it helps expel water from the body. This can lead to dehydration.
3. Avoid drinking coffee late in the day
Drinking coffee late in the day can make it more difficult to sleep, which can worsen GERD symptoms. If you suffer from coffee heartburn, try to avoid drinking coffee after lunchtime.
If you find that you’re struggling to sleep, try avoiding caffeine for a few hours before bedtime. And be sure to create a relaxing bedtime routine that will help you wind down and get a good night’s rest.
4. Choose coffee with a lower acidity level
If you’re sensitive to coffee acidity, try drinking a low-acid coffee or acid-free coffee. You can also just avoid coffee that has been roasted for a longer period of time.
Lightly roasted coffee beans have a lower acidity level than dark roasted beans. So, if you’re looking for a less acidic coffee, opt for light roast over dark roast. You can also try cold brew coffee, which has a lower acidity level than regular coffee.
Coffee that is brewed using the drip method also has a higher acidity level than other brewing methods. So, if you’re looking for a less acidic cup of coffee, try brewing your own at home using the French press method.
5. Don’t drink too much coffee
It’s important to moderate your coffee intake, especially if you’re prone to coffee heartburn. Drinking too much coffee can increase the production of stomach acids and make heartburn more likely.
Try reducing your intake to one or two cups per day. And be sure to space out your coffee drinking throughout the day so that you’re not gulping down a large cup all at once.
6. Avoid processed and sugary coffee drinks
Processed and sugary coffee drinks can trigger heartburn and other GERD symptoms. So, if you’re looking to avoid coffee heartburn, stick to plain coffee or coffee with milk or cream.
You should also avoid adding sugar to your coffee, as this can trigger GERD symptoms. If you need a little sweetness in your coffee, try using a natural sweetener like honey or maple syrup.
And be sure to avoid processed coffee drinks like frappuccinos and lattes, as they often contain added sugars that can trigger GERD symptoms.
7. Drink decaf coffee
You could also try switching to decaf coffee. Decaf coffee has less acidity than regular coffee and is less likely to trigger heartburn symptoms. Of course, it also has less caffeine, so it might not be ideal if you’re looking for an energy boost.
If you do decide to switch to decaf coffee, be sure to choose a coffee that is 100% decaffeinated. Some decaf coffees still contain small amounts of caffeine, so it’s important to check the label before you buy.
You might also want to avoid coffee that has been decaffeinated using the chemical process. This type of coffee often has a bitter taste and can trigger heartburn symptoms.
Instead, opt for coffee that has been decaffeinated using the Swiss water process. This process uses only water to remove the caffeine, so it doesn’t add any chemicals or alter the taste of the coffee.
8. Add milk or cream to your coffee
If you’re not able to make any of these concessions with your daily cup or pot o’ coffee (I get it–Caffeine Fiend, after all), you might want to look for a way to simply reduce the acidity of your coffee.
Try adding milk or cream to your coffee. This will help neutralize the acids in coffee and make it less likely to trigger heartburn.
You can also try using a non-dairy milk alternative like almond milk or soy milk. These milk alternatives are often lower in fat than cow’s milk, so they might be easier on your stomach.
9. Try cold brew coffee
If you’re looking for a less acidic coffee, cold brew coffee is a good option. Cold brew coffee is made by steeping coffee grounds in cold water for 12-24 hours using a cold brew coffee maker.
This brewing method results in a coffee that is lower in acidity than regular coffee. Cold brew coffee is also less likely to trigger heartburn symptoms.
Plus, cold brew coffee has a smoother taste than regular coffee and can be enjoyed iced or hot. If you’re looking for an easy way to make cold brew coffee at home, check out our guide on making cold brew or this recipe from Bon Appetit.
Just remember that cold brew coffee still contains caffeine, so it’s important to moderate your intake if you’re prone to coffee heartburn.
By following these tips, you can enjoy coffee without having to worry about coffee heartburn. Just remember to listen to your body and take things slow. If you find that coffee is triggering your heartburn, try cutting back on your intake or switching to decaf. And be sure to add milk or cream to coffee to neutralize the acids. Cold brew coffee is also a good option if you’re looking for a less acidic coffee.
Do you have any tips for avoiding coffee heartburn? Share them in the comments below!