If your morning cup of coffee gives you heartburn, you’re not alone. Millions of people with GERD find themselves torn between their love of coffee and their need to protect their digestive systems. The good news is that you don’t have to break up with your brew entirely. 

With a few smart tweaks (and a little science), you can still enjoy the rich flavor and liquid motivation of coffee without abusing your esophagus. Let’s break down how to have your coffee and drink it, too.

What Is GERD?

GERD (gastroesophageal reflux disease) is what happens when your stomach acid climbs up into your esophagus. Normally, a muscular valve called the lower esophageal sphincter (LES) keeps that acid where it belongs. But when that valve weakens or relaxes at the wrong time, acid can back up and make your day miserable.

Common GERD symptoms include the following:

• A burning sensation in your chest (heartburn)
• An acidic or bitter taste in your mouth
• Regurgitation of food or liquid
• Feeling like there’s a lump in your throat
• Chronic cough or sore throat
• Difficulty swallowing
• Hoarseness or voice changes

GERD is more than an occasional “oops” moment after pizza. It’s a chronic condition that can mess with your quality of life, especially when your favorite foods (or drinks) suddenly become triggers for heartburn.

Can Coffee Make GERD Worse?

The answer is, sometimes. But the science says it’s not as cut and dry as it might seem. While caffeine can relax the LES and increase acid production — two things that can worsen GERD symptoms — research is surprisingly mixed on whether coffee itself is a universal trigger.

For example, a 2014 meta-analysis found no strong link between coffee consumption and GERD across the board. Yet other studies, including one from Mass General, suggest that drinking six cups or more per day may raise reflux risk by up to 36%. 

It’s also about your unique chemistry. Some people can drink cold brew on an empty stomach and feel fine. Others take one sip of light roast and feel like they’ve swallowed a lava lamp. 

Other factors like roast level, brewing method, caffeine content, and even how quickly you drink your cup of joe can all play a role. So, while coffee can make GERD worse, it doesn’t mean you have to quit entirely. It just means you need a smarter strategy.

6 Coffee Options for GERD

We know it might sound too good to be true, but we promise it is — there really are options out there that won’t leave you with indigestion and misery. You might need to experiment to find an option that works for you, but this list is a great place to start.

1. Decaf

If caffeine is the main thing triggering your reflux, decaf might just be the move. While it’s not entirely caffeine-free (most decaf still contains about two to five mg per cup), it’s a huge step down from the usual 95 mg (or more) in a regular brew. 

This lower caffeine content means less stimulation of acid production and less pressure on the lower esophageal sphincter. Several studies have found that switching to decaf significantly reduces GERD symptoms for some people, especially when paired with other lifestyle changes. 

Just be sure to choose a decaf coffee made with a gentle water-based or CO2 process, since chemical solvents used in cheaper decafs can sometimes irritate sensitive stomachs. 

2. Mushroom Coffee+

Not to toot our own horn, but our Mushroom Coffee+ is engineered to be gentle on your gut from the first sip. Our Arabica coffee extract is made using a proprietary low-acid extraction process, which helps avoid the harsh acidity that often triggers GERD symptoms.

We also added collagen protein to help support and soothe the gut lining, lion’s mane to nurture your gut microbiota and brain, and chaga to help your body fight oxidative stress. To top it off, there’s L-theanine, a calming amino acid that helps reduce stress (a major reflux trigger that most people completely overlook).

If you drink your coffee black, you’ll love our mushroom brew. And if you prefer lattes, mochas, or iced drinks, our mushroom coffee is easy to adapt!

3. Low-Acid Coffee

Traditional brews tend to clock in around pH 4.9 to 5.1, which is pretty acidic and often irritating to folks with GERD. But low-acid coffees, like those made from dark-roasted beans, or beans sourced from naturally lower-acid regions like Sumatra or Brazil, are gentler on the stomach. 

These brews have a higher pH and contain fewer chlorogenic acids, which are often blamed for that harsh, sour bite and digestive irritation. However, they can also tend to be quite expensive, so just keep that in mind when you’re making your coffee budget for the month.

4. Cold Brew

Thanks to its long, slow brewing process (usually 12 to 24 hours in cold water), cold brew is naturally lower in acid compared to hot brewed coffee. That means fewer chances of irritating your esophagus or triggering heartburn. 

Research shows cold brew tends to have a smoother, less bitter flavor and a higher pH, making it more tolerable for many GERD-prone folks. And because it’s often easier on digestion, cold brew is a favorite among people with sensitive stomachs, even when made with regular coffee beans. 

5. Coffee With Milk

Putting milk in coffee can help provide a soothing buffer between your throat and your stomach acid. This is because dairy or a calcium-rich non-dairy milk like almond or oat can reduce the overall acidity of your cup and make it less likely to irritate your stomach lining or trigger reflux.

Some studies even suggest that milk proteins may support gut barrier function. Plus, milk dilutes the coffee, meaning you get the same flavor with less punch. Just be mindful: high-fat milks (like heavy cream) can actually slow digestion and potentially make symptoms worse, so go for lower-fat or plant-based options if you’re experimenting.

6. Herbal Alternatives

If even low-acid, cold brew decaf sends you into reflux, it might be time to get creative. Herbal coffee alternatives are caffeine-free, often alkaline or neutral in pH, and made from roots, herbs, or grains that mimic the flavor of coffee without the side effects.

Chicory root is a fan favorite. It has a roasty, rich flavor and even contains prebiotic fiber that supports gut health. Other options include roasted barley, dandelion root, carob, and blends with adaptogens or functional mushrooms like chaga. These brews offer a warm, satisfying ritual without the acid rebellion.

And don’t worry — you’re not stuck with weak tea. Many of these coffee substitutes are full-bodied, flavorful, and even come in espresso-style blends if you like your brew bold. Just be sure to check the ingredient list for hidden caffeine or irritants, and always start slow to see how your body responds.

Tips for Drinking Coffee With GERD

Before you give up your daily ritual in favor of sadness and herbal tea, try making a few simple changes to see if they help. Here are some tips to help you keep your digestion under control while enjoying a smooth cuppa:

• Avoid Drinking Coffee on an Empty Stomach : Eating first helps buffer stomach acid and reduces irritation.
• Limit Your Intake : Start with one cup and take note of how you feel before going back for refills.
• Sip Slowly : Gulping coffee can increase pressure on your LES, so pace yourself.
• Keep a Symptom Diary : Track what kind of coffee you drink, how much, and how you feel after, and notice any patterns that show up.

The Bottom Line

If you’re living with GERD, your love of coffee doesn’t have to be a toxic relationship. By choosing options like low-acid, decaf, cold brew, or our Mushroom Coffee+, you can still get your caffeine fix without lighting your esophagus on fire. 

Small changes — like adding milk, sipping slowly, or switching to a gut-friendly mushroom coffee — can make a big difference in how your body responds. And if you prefer a more full-bodied flavor, our Mushroom Coffee+ also comes in a medium roast.

Sources:

Caffeine induces gastric acid secretion via bitter taste signaling in gastric parietal cells | PMC

Association between coffee intake and gastroesophageal reflux disease: a meta-analysis | PubMed

Coffee, Tea and Soda Increase Risk of Gastroesophageal Reflux | Mass General Advances in Motion

Effect of decaffeination of coffee or tea on gastro-oesophageal reflux | PubMed

What is the benefit of collagen in your diet? | Gundersen Health System

Physiochemical Characteristics of Hot and Cold Brew Coffee Chemistry: The Effects of Roast Level and Brewing Temperature on Compound Extraction | PMC

Milk: A Natural Guardian for the Gut Barrier | Journal of Agricultural and Food Chemistry

Chicory: Understanding the Effects and Effectors of This Functional Food | PMC