Can Coffee Cause Heartburn?

If your morning coffee seems to brew up a little acid reflux, you’re not alone. It’s a common (and uncomfortable) side effect.

But that doesn’t necessarily mean you need to give up your cup o’ joe. A few simple adjustments may be all you need to avoid heartburn, explains registered dietitian Beth Czerwony, RD, LD.

Why can coffee trigger acid reflux?

Coffee can rev up heartburn in several ways. That includes:

• Acidity: Coffee contains natural acids that can irritate your stomach lining and esophagus. “Those acids can bring some real chaos to your digestive system,” says Czerwony.
• Caffeine: Coffee’s natural stimulant can loosen up your lower esophageal sphincter (LES), a ring of muscle between your esophagus and stomach. That relaxation makes it easier for acids to escape your stomach and flow up into your esophagus.
• Stomach acid: Coffee can increase the production of gastric acid in your belly. That increases the likelihood of acid reflux — especially if you have a sensitive stomach.
• Volume and temperature: Swigging large amounts of coffee or consuming it piping hot can amplify stomach irritation and reflux symptoms. “It’s a one-two punch that you might feel in your gut,” notes Czerwony.

Ways to prevent acid reflux from coffee

To avoid acid reflux from coffee, you don’t necessarily have to stop drinking coffee. (Whew, right?) Czerwony says tweaking your coffee-drinking routine in the following ways may be enough to keep heartburn away.

• Don’t drink coffee on an empty stomach. A little food in your belly can help buffer the acids that irritate your stomach. “Think of it as a fire retardant to keep heartburn from flaming up,” explains Czerwony.
• Practice moderation. If you measure coffee consumption by pots instead of cups, scaling back may reduce your GI issues. Try to limit your daily intake to no more than three cups.
• Be “dairy” careful. Foods higher in fat, like whole milk or creamer, can be a heartburn trigger. Using a lower-fat milk or a dairy alternative (like almond or soy milk) may keep things calm.
• Choose decaf. Caffeine can amp up more than just your mind. It can also increase acid production in your stomach, increasing your chances of heartburn. “Decaffeinated coffee can help keep you away from tummy trouble,” says Czerwony.
• Brew with paper filters. A paper filter (as opposed to metal or plastic) will trap some oils and compounds that contribute to coffee's acidity. That can give you a smoother, gentler java that’s kinder to your stomach.

Lower-acid coffee options

The type of coffee you drink can make a difference, too, says Czerwony. Try these lower-acid options to keep acid reflux off your radar:

• Darker roasts: Darker roast coffees tend to be less acidic than lighter roasts. The longer roasting process breaks down more acids in coffee beans, leading to a smoother (and less acidic) flavor.
• Espresso: The quick, high-pressure brewing technique used to make espresso minimizes acids. Espressos are typically made using darker roasts, too.
• Cold brew coffee: Cold brew coffee can help your heartburn chill out. The long steeping process and cooler temperatures reduce acids in the drink.
• Low-acid coffee: A lot of people drink coffee. A lot of people experience heartburn, too. To address both of those realities, many coffee manufacturers offer low-acid options. Check the shelves where you buy coffee.
• Coffee alternatives: You’ve got choices beyond the coffee bean. Chickory or mushroom “coffee” offers similar flavors without heartburn-causing issues. There’s always tea, too!

Final thoughts

If you’ve made some adjustments to your coffee routine, but heartburn continues to be a problem, talk with a healthcare provider. They may have some suggestions to help you find relief.

Bottom line? You have options other than just dealing with the pain and discomfort of heartburn after sipping on a coffee.

“Small changes may allow you to continue drinking coffee without paying a price later,” encourages Czerwony. “Sometimes, doing things just a little differently can make a huge difference.”