Heartburn and Coffee: Facts, Triggers, and Easy Fixes
If you love coffee but hate the burning feeling after a cup, you’re not alone. Many people feel that tight chest and sour taste, and the culprit is often the same drink they can’t quit. Below we break down why coffee can spark heartburn and what you can do to keep enjoying it.
Why Coffee Can Cause Heartburn
Coffee is acidic, and that acidity can relax the lower esophageal sphincter – the muscle that keeps stomach juice from climbing back up. When the muscle relaxes, acid slips into the esophagus, causing that uncomfortable burning sensation. Caffeine also speeds up stomach emptying, which can increase pressure and push acid upward.
Another factor is that many coffee drinks contain added fats or sugars. A heavy latte with whipped cream adds extra calories and can slow digestion, making reflux more likely. Even the temperature of the brew matters; very hot coffee can irritate the lining of the throat and esophagus, worsening the feeling of heartburn.
Practical Tips to Keep Coffee and Heartburn Apart
1. Choose low‑acid beans. Some roasts are marketed as low‑acid and tend to be gentler on the stomach. Look for beans labeled “smooth” or “low acidity.”
2. Switch to cold brew. Cold brewing reduces acidity by up to 70%, so you get the caffeine without the harshness. It’s also less likely to over‑stimulate the esophageal sphincter.
3. Mind your portions. Stick to one small cup (about 8 oz) and see how you feel. If you need more caffeine, try spreading it throughout the day instead of gulping a large mug at once.
4. Avoid drinking on an empty stomach. Food acts as a buffer, slowing acid movement. Pair your coffee with a light snack like a banana or oatmeal.
5. Limit additives. Skipping sugary syrups, heavy cream, and artificial sweeteners can reduce the overall load on your digestive system.
6. Stay upright after drinking. Give your body at least an hour before lying down. Gravity helps keep stomach contents down.
If you’ve tried these steps and still feel the burn, consider cutting back on caffeine altogether or switching to a milder beverage like herbal tea. Many find that a short break from coffee can reset their tolerance, and they can re‑introduce it later with fewer symptoms.
Remember, heartburn isn’t always a sign of a serious problem, but if you experience it daily, it’s worth talking to a doctor. They can rule out conditions like GERD and suggest safe medications. Meanwhile, the tips above let you keep the ritual of coffee without the daily flare‑ups.
Enjoying coffee should be a pleasure, not a pain. By tweaking the type of brew, the timing, and what you add to it, you can dramatically lower the chance of heartburn. Try one change at a time, notice how you feel, and you’ll find a routine that works for you.
