Alcohol and Acid Reflux: Simple Ways to Keep the Burn Away

If you’ve ever felt a fiery sting after a night out, you’re not alone. Alcohol is a common culprit behind heartburn, and understanding why can help you enjoy a drink without the discomfort. Below we break down the basics, the hidden triggers, and easy habits that keep reflux at bay.

Why Alcohol Can Trigger Acid Reflux

When you drink, the lining of your stomach relaxes. This relaxation allows the lower esophageal sphincter (LES) – the valve that keeps stomach acid down – to open too often. A loose LES lets acid splash up into the esophagus, which you feel as heartburn. Alcohol also increases stomach acid production, so there’s more of the irritating fluid to leak out.

Different drinks affect the LES in different ways. Spirits tend to be the strongest relaxers, while wine and beer can also cause problems, especially if you sip a lot or drink on an empty stomach. The carbonation in beer adds extra pressure, pushing acid upward even faster.

Practical Tips to Reduce Alcohol‑Induced Reflux

1. Choose lower‑alcohol options. A 5% beer or a glass of dry white wine puts less strain on the LES than a 40% spirit.

2. Don’t drink on an empty stomach. Eating protein‑rich foods or a small snack before drinking creates a buffer that slows acid release.

3. Limit the amount. The more you drink, the higher the risk. Aim for one or two drinks and pause between them.

4. Avoid carbonated mixers. Soda adds bubbles that increase pressure in the stomach, making reflux more likely.

5. Stay upright after drinking. Sitting or standing for at least an hour helps keep the LES closed. Lying down too soon lets acid flow back up.

6. Watch the timing of your drinks. Try to finish alcohol at least three hours before bedtime. This gives your stomach a chance to empty and reduces night‑time heartburn.

7. Hydrate with water. Alternating each alcoholic sip with a glass of water dilutes stomach acid and keeps you from over‑drinking.

If you still experience frequent heartburn despite these tricks, consider talking to a doctor. They can check for underlying conditions like GERD and suggest safe medications that won’t interact with alcohol.

Remember, you don’t have to give up drinking entirely to protect your esophagus. Small changes in what you drink, when you drink, and how you eat can make a big difference. Enjoy your next toast without the burn – your stomach will thank you.