Acid reflux occurs when stomach acid travels back up from the stomach into the esophagus (tube connecting the throat to the stomach). It is often described as a burning feeling in the chest, known as heartburn, and can be caused by various factors, such as certain foods, pregnancy, or medications.
Chronic reflux (occurring more than twice per week) is a primary symptom of gastroesophageal reflux disease (GERD). Certain foods may help relieve reflux, while others can make it worse. Milk might provide relief for some people.
Milk and milk products are great sources of calcium. Antacids, a common treatment for acid reflux, often contain calcium carbonate, which helps neutralize high acidity in the stomach. So, the calcium from milk may work similarly to help reduce heartburn.
A study showed that people who consumed lower amounts of calcium may have an increased risk of conditions like reflux esophagitis, which is inflammation of the esophagus due to acid reflux.
Another study found that a higher calcium intake can lower the risk of acid reflux. However, milk contains many other nutrients, such as protein and fat, that could influence its effects.
One study found that people who consumed the least milk and milk products had the highest likelihood of GERD. Although this may indicate that milk could help protect against heartburn, it doesn’t show a direct cause-and-effect relationship. The results may stem from many other factors, and more research is needed to understand the connection.
The effects of dairy on acid reflux are unclear. Some studies suggest benefits, while others show no effect or even worsen the condition. This may be due to differences in diet, study methods, or individual response.
A 2022 study compared people who consumed small amounts of nonfat milk with those who ate more low- or full-fat dairy, 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 milk may trigger reflux. In a 2017 study, individuals who drank milk experienced more episodes of acidity and reflux. This may be linked to milk’s fat content, since fat can increase stomach acid and slow digestion, raising the chance of acid flowing back into the esophagus.
Because of this, some believe skim milk might affect reflux differently than whole milk, but research is still limited. Responses vary, so 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 non-fat options or milk alternatives, such as plant-based milks, may help.
One study showed 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 dairy milk unless they are fortified with the nutrient.
Foods can affect GERD symptoms in different ways. Here’s how some foods may help relieve heartburn:
- Non-spicy foods: Spicy foods can irritate the lining of the stomach or throat and cause a burning feeling. Choosing non-spicy foods or using less spice in your meals may help prevent this effect.
- Non-carbonated and non-acidic beverages: When choosing drinks, opt for water or less acidic fruit juices. Acidic and fizzy drinks can increase pressure in the stomach and cause the muscle 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 fat, which can increase acid levels. Fatty foods also stay in the stomach longer, raising the chance of heartburn.
- Low-carbohydrate foods: Some types of carbs, like starches and sugars, can make heartburn worse. On the other hand, fiber—especially soluble fiber—has been linked to relief from GERD symptoms.
Evidence is limited on how food or diet affects GERD symptoms, and available research is conflicting. For example, one study found that high-carb diets increased the risk, while another showed they reduced it.
These differences may be due to many factors, such as the methods or quality of the studies, the overall diet of the participants, individual differences, and other conditions.
You can track your symptoms in response to your diet. It’s best to consult a doctor for 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 medication:
- Raise your head while sleeping: Elevating your head and upper back while lying down or sleeping can prevent stomach contents from coming up.
- Eat dinner earlier: Increasing the time between dinner and bedtime can help because the stomach has time for digestion before lying down.
- Choose smaller portions: Reducing meal portions and avoiding calorie-dense meals can prevent the stomach from stretching too much and producing extra acid.
- Take over-the-counter (OTC) medications for GERD: While OTC medications can help, it’s important to use them as directed. Overuse of heartburn and GERD medications can cause side effects such as headache, upset stomach, diarrhea, and constipation.
- Limit soda, coffee, and tea: If you have linked these beverages to an increase in your GERD symptoms, cutting them out of your diet might help. Peppermint tea, in particular, may increase the risk of reflux.
- Manage your weight: Weight loss can help reduce heartburn in people with overweight and obesity.
You may experience acid reflux once in a while. If your symptoms persist or worsen, you can benefit from seeing a healthcare professional for at-home and medical treatment.
Milk and dairy may relieve heartburn in some people, but the evidence is not strong. Others may find that dairy worsens their symptoms, possibly due to its high fat content. It’s best to observe your response to various foods and consult a healthcare provider for treatment.
