Coffee triggers reflux for a lot of people. But what most blogs — and even some doctors — don’t explain is why. It’s not just one thing about coffee that causes problems. It’s three — and each one fits into a different category of reflux trigger.
In this post, I’ll share how to drink coffee without getting acid reflux, based on what I’ve seen in the research. But first, let’s break down what’s really going on in your body when coffee becomes a trigger.
- Global triggers affect almost everyone with reflux. In coffee, that’s the caffeine, which relaxes the lower esophageal sphincter (LES) and makes it easier for acid to escape.
- Deep triggers wear down your digestion over time. Think sugars, syrups, and artificial creamers — they feed harmful gut bacteria and promote inflammation.
- Shallow triggers cause immediate symptoms, especially when your esophagus is already irritated. In coffee, that’s its natural acidity, which can inflame tissues and reactivate digestive enzymes like pepsin.
If this framework is new to you, I explain it more fully in my Reflux Triggers Article.
In reflux terms, coffee is a triple threat — global, deep, and shallow — all in one cup. Afterall, it made my top ten worst foods for acid reflux list! But that doesn’t mean you have to give it up entirely. You just need to know how to work with your body instead of against it.
Table of Contents
☕ Caffeine — A Global Trigger
Global triggers are the universal offenders. These are the foods and drinks that tend to initiate reflux across the board, no matter who you are, because they directly impact the lower esophageal sphincter (LES)—the muscle that keeps stomach contents where they belong. For folks dealing with reflux, the LES is often already underperforming — and coffee can make that worse.
Coffee Weakens the LES in Everyone
A clinical study measured LES pressure in both healthy volunteers and people with reflux. It found that coffee significantly lowered sphincter pressure in both groups, even when the acidity (pH) of the coffee was neutralized (pH 4.5 vs 7.0). The only difference? Reflux patients started off with weaker LES pressure to begin with, so the drop was more problematic for them.
Why Doesn’t Everyone Feel It?
People often wonder — if caffeine relaxes the LES, why doesn’t everyone get symptoms? This study helps explain why. Healthy individuals also experience a drop in LES pressure, but because they start at a stronger baseline, their sphincter doesn’t weaken enough to trigger reflux. In this study, healthy volunteers had LES pressures around 19 to 29 mmHg, while reflux sufferers started closer to 9 mmHg. After coffee, both groups saw similar declines, but those with reflux were left with barely enough pressure to keep acid in the stomach, increasing the likelihood of symptoms.
So it’s not that coffee only affects reflux sufferers — it affects everyone. But when your LES is already underperforming, even a small drop can tip the balance. That’s why coffee feels completely fine for some, and completely intolerable for others.
LES Pressure Drops 45–60 Minutes After Drinking
Interestingly, the study found that LES pressure dropped most sharply 45 to 60 minutes after drinking just half a cup of coffee — suggesting a delayed, possibly hormonal effect.
Coffee’s Risk Confirmed in Large Population Study
It’s not just isolated studies either. In a long-term study covering over 7,900 women, researchers found that women who drank more than six cups of coffee per day were 34% more likely to report GERD symptoms compared to those who drank none. Even more telling — there was a 4% lower risk of GERD symptoms in people who replaced two servings of coffee with two servings of water.
While most studies test the effects of drinking coffee all at once, it’s possible that sipping slowly over 30 to 60 minutes may lessen the impact by avoiding a sharp caffeine spike. That hasn’t been clinically tested yet, but it’s a reasonable consideration if you’re trying to enjoy coffee with fewer symptoms.
If you’re determined to keep your daily cup, here are a few ways to soften the blow:
1 Don’t pair coffee with a meal. This drops LES pressure further.
2 Stay upright for at least 90 minutes. This gives your LES time to return to resting strength.
3 Reduce caffeine. Drink less, dilute, blend with decaf, use fewer grounds, or try dark roast or Arabica beans.
4 Try sipping slowly instead of all at once. It might reduce strain on your LES, though this hasn’t been clinically tested.
🍬 Sweeteners — Deep Triggers
Deep triggers don’t usually spark immediate symptoms, but over time, they make reflux more frequent and more severe by wearing down your gut’s resilience. When you include sugar, flavored syrups, or artificial creamers in your coffee, you’re not just sweetening your cup — you’re feeding the harmful bacteria in your gut.
Most people have heard of probiotics — the good bacteria that support digestion. But fewer realize that harmful bacteria also live in the gut, and they thrive on sugar and processed ingredients. When those microbes grow out of balance, they trigger inflammation and dysbiosis — two hidden drivers behind reflux.
And inflammation isn’t simply a nuisance that could be ignored — it weakens the LES and slows down the whole digestive process. Think of it like gradually building pressure in a system that’s already under strain.
If you’re considering cutting back (and you might want to), try these tweaks first:
5 Skip the sugar and avoid artificial sweeteners. If you absolutely mut have sweetness, try xylitol — it doesn’t appear feed bad gut bacteria like others do.
6 Avoid emulsifier-heavy creamers. Even “non-dairy” options often contain additives that disrupt the gut microbiome.
7 Use unsweetened almond, oat, or coconut milk. These cleaner alternatives may reduce acidity — one study found milk decreased coffee’s acidity by over 10x.
🔥 Acidity — A Shallow Trigger
Shallow triggers are the things that spark immediate reflux symptoms — the burning, the regurgitation, the discomfort — often within minutes. Unlike deep triggers that wear down your system over time, shallow triggers hit fast. In the case of coffee, the main shallow trigger is acidity.
Why Acidity Triggers Reflux
Coffee is naturally acidic, with a pH between 4.5 and 5 — more acidic than water and many foods, though less than citrus or soda. Still, if your esophagus is already irritated or your LES isn’t working well, that acidity can quickly cause inflammation, reactivate digestive enzymes like pepsin, and trigger immediate discomfort.
And acidity doesn’t just irritate the esophagus — it can also amplify coffee’s impact on LES pressure. In the study we have been following, researchers tested coffee at two different pH levels: acidic (pH 4.5) and neutral (pH 7.0). Both versions lowered LES pressure, but the magnitude and duration of the effect were greater after the coffee with the higher acidity.
In other words, more acidic coffee caused a stronger and longer-lasting weakening of the LES, increasing the likelihood and severity of reflux.
Cold Brew Is Gentler — But Why?
But not all brews are created equal. While hot and cold brew coffee have similar pH levels, studies show that hot brew contains significantly more titratable acids — basically, the total amount of acids your body has to deal with.
These acids are more strongly linked to the “sourness” or irritating bite of coffee than pH alone, and may explain why hot coffee often feels harsher or triggers reflux more easily than cold brew. So if you’ve ever felt like cold brew goes down easier, you’re probably right — it likely contains fewer of the acids that spark immediate symptoms.
If you’re not ready to give it up yet, here’s how to make coffee a little more reflux-friendly:
8 Try cold brew. It contains fewer total acids, making it gentler for many reflux sufferers.
9 Choose low-acid beans. Brazil, Sumatra, and Guatemala varieties tend to be naturally lower in acid — especially when dark roasted.
10 Avoid coffee during flare-ups, and skip acidic pairings. When your esophagus is inflamed, even small amounts of acid — from coffee, citrus, or tomatoes — can deepen the cycle.
💡 How to Drink Coffee Without Getting Acid Reflux
Coffee is a triple threat when it comes to reflux — triggering symptoms on three different levels: it relaxes the LES, disrupts the gut, and irritates the esophagus. That’s a lot to ask your body to handle, especially if you’re already dealing with inflammation or chronic symptoms.
The good news is by understanding how caffeine, additives, and acidity work in your system, you can start making smarter choices — from cold brew over hot, to cleaner ingredients and lower-acid beans.
But if you’ve tried all the tweaks and you’re still struggling, it might be time to ask the bigger question: Is coffee worth it?
Beyond reflux, caffeine has strong effects on your central nervous system. It can contribute to anxiety, restlessness, headaches, irritability, and dependence — all of which can strain your body and your digestion. And when you’re wired, jittery, or crashing mid-day, your gut is impacted too.
Now, if you’re looking to continue finding ways to reduce throat inflammation, I’d recommend my Best Alkaline Foods Article.
If your body’s asking for a break, it’s okay to listen. Whether you cut back or take a break entirely, your gut — and your nervous system — might thank you.
This content is for informational purposes only and is not medical advice. Consult your physician for personalized care.
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