Can a Glass of Milk Calm Your Heartburn—or Make It Worse?

Acid reflux occurs when stomach acid flows up from the stomach into the esophagus (the tube connecting the throat to the stomach). It is often described as a burning sensation in the chest, called heartburn, and can be caused by a variety of factors, such as certain foods, pregnancy, or medications.

Chronic reflux (occurring more than twice a week) is one of the main symptoms of gastroesophageal reflux disease (GERD). Certain foods can help relieve reflux, while others can make it worse. Milk may provide relief for some people.

Milk and dairy products are excellent sources of calcium. Antacids, a common treatment for acid reflux, often contain calcium carbonate, which helps neutralize high stomach acid. So the calcium in milk may work in the same way to help reduce heartburn.

One study showed that people who consume low amounts of calcium may be at increased risk of diseases such as reflux esophagitis, which is inflammation of the esophagus due to acid reflux.

Another study found that higher calcium intake may reduce the risk of acid reflux. However, milk contains many other nutrients, such as proteins and fats, that could influence its effects.

One study found that people who consumed the least milk and dairy products were most likely to suffer from GERD. While this may indicate that milk might help protect against heartburn, it does not show a direct cause-and-effect relationship. The results could come from many other factors, and more research is needed to understand the link.

The effects of dairy on acid reflux are unclear. Some studies suggest benefits, while others show no effect or even worsen the disease. This may be due to differences in diet, study methods, or individual response.

A 2022 study compared people who consumed small amounts of skim milk to those who consumed more low-fat or full-fat dairy products, and found no difference in GERD symptoms. Similarly, a 2020 study of nearly 50,000 women reported that coffee, tea, and soda increased the risk of reflux, but milk, water, and juice did not.

Other research suggests that milk can trigger reflux. In a 2017 study, people who drank milk experienced more episodes of acidity and reflux. This may be related to the fat content of milk, as fat can increase stomach acid and slow digestion, increasing the risk of acid flowing back into the esophagus.

For this reason, some believe that skim milk might affect reflux differently than whole milk, but research is still limited. Answers varyso it’s best to try whole, low-fat, and skim milk to see how your body reacts.

If you notice that milk triggers your symptoms, switching to fat-free options or milk alternatives, such as plant-based milks, may help.

One study found that eating more legumes, nuts, and seeds was linked to fewer GERD symptoms. To find what works best for you, try plant-based milks like almond, oat, or soy milk and see if they feel better than dairy. However, these alternatives do not contain as much calcium as cow’s milk unless they are fortified with nutrients.

Foods can affect GERD symptoms in different ways. Here’s how certain foods can help relieve heartburn:

• Non-spicy foods: Spicy foods can irritate the lining of the stomach or throat and cause a burning sensation. Choosing non-spicy foods or using fewer spices in your meals can help prevent this effect.
• Non-carbonated and non-acidic drinks: When choosing drinks, opt for water or less acidic fruit juices. Acidic and carbonated drinks can increase pressure in the stomach and cause the muscles at the top of the stomach to relax, allowing acid to come back up.
• Low-fat foods and meals: The stomach releases more digestive juices to break down fats, which can increase acid levels. Fatty foods also stay in the stomach longer, increasing the risk of heartburn.
• Low-carb foods: Certain types of carbohydrates, like starches and sugars, can make heartburn worse. On the other hand, fiber, particularly soluble fiber, has been linked to relieving GERD symptoms.

There is limited evidence on how diet or diet affects GERD symptoms, and the available research is conflicting. For example, one study found that high-carb diets increased risk, while another showed they reduced it.

These differences may be due to many factors, such as study methods or quality, participants’ overall diet, individual differences, and other conditions.

You can track your symptoms in response to your diet. It’s best to consult a doctor about an elimination diet, which involves gradually removing and reintroducing foods to see if they trigger your symptoms.

Many factors can trigger heartburn. Some people may find relief through lifestyle changes or medications:

• Raise your head while sleeping: Elevating the head and upper back while lying down or sleeping can prevent stomach contents from coming up.
• Dinner earlier: Increasing the time between dinner and bedtime can help because the stomach has time to digest before bed.
• Choose smaller portions: Reducing meal portions and avoiding high-calorie meals can prevent the stomach from overstretching and producing excess acid.
• Take over-the-counter medications for GERD: Although over-the-counter medications can help, it is important to use them as directed. Overuse of heartburn and GERD medications can cause side effects such as headaches, stomach upset, diarrhea, and constipation.
• Limit soda, coffee and tea: If you’ve associated these drinks with an increase in your GERD symptoms, it might be helpful to remove them from your diet. Peppermint tea, in particular, may increase the risk of reflux.
• Manage your weight: Weight loss can help reduce heartburn in overweight and obese people.

You may experience acid reflux from time to time. If your symptoms persist or worsen, you may benefit from a consultation with a healthcare professional for medical and at-home treatment.

Milk and dairy products may relieve heartburn in some people, but the evidence is not strong. Others may find that dairy products make their symptoms worse, likely due to their high fat content. It is best to observe your response to various foods and consult a doctor for treatment.