We all love that morning (or mid-afternoon) cup of coffee but if you’re familiar with the sharp burn in your chest afterward, you know exactly how painful the side effects can be. Recent research suggests that not all coffees are created equal when it comes to triggering acid reflux or heartburn. By choosing certain roast styles or brewing methods, many people can enjoy their brew with less discomfort. Here’s what to know (with recent research ), how coffee stirs up heartburn, and what to pick (and avoid) to keep things easy on your gut.
Coffee, Acid Reflux & the LES
To understand why coffee sometimes burns, we need to look at two key players:
- The lower esophageal sphincter (LES): a ring of muscle between your esophagus and stomach. When it relaxes inappropriately, stomach contents (including acid) can move up leading to that burning sensation.
- The acids and compounds in coffee, plus caffeine stimulate acid production in the stomach and may also weaken the LES.
Drawing from recent studies:
- Coffee, whether sour or neutral in pH, tends to reduce pressure in the LES in both fasting and after-meals situations. That means more opportunity for reflux.
- Drinking coffee on an empty stomach often makes symptoms worse: there’s less “buffer” from food, so stomach acid builds up more rapidly and may irritate the esophagus. (Verywell Health)
Roast & Brew: How the Type of Coffee Can Make a Difference
In recent years, people studying acid reflux and GERD (gastroesophageal reflux disease) have compared light, medium, and dark roast coffees, plus different brewing styles, to see how they affect symptoms. Here’s a breakdown:
| Coffee Roast / Style | What the Research Says | How It Impacts Heartburn Potential |
| Dark Roast | Several studies show dark roast coffees stimulate less stomach acid than medium or light roasts. One key study found that dark roast has a higher content of a compound called N-methylpyridinium (NMP), which seems to help reduce acid secretion. (WIRED) | Dark roast tends to be gentler on the stomach because fewer of the acid-inducing compounds remain, and sometimes the caffeine is slightly lower per bean. Less acid production + less irritation = fewer reflux episodes for many. |
| Light / Medium Roast | These retain more chlorogenic acids and other compounds that may stimulate greater acid production. Also higher in some bitter, acidic flavor compounds that can aggravate sensitive stomachs. (Health) | More likely to provoke heartburn or reflux in people who are sensitive, especially on empty stomachs or when consumed fast. |
| Cold Brew | Because of the long steeping (often 12-24 hours) at lower temperature, cold brew extracts fewer of the harsh acids and oils. Some people report less irritation. (New York Post) | A smoother taste, often less perceived “bite,” possibly less acid load in the cup. Might be better for daytime or later cups. |
| Decaffeinated | Lower caffeine means one of the triggers (caffeine’s effect on the LES and acid release) is reduced. But note: decaf is not automatically “low acid” in all other respects. (New York Post) | Helps particularly if caffeine is one of your reflux triggers. If “acid” taste still bothers you, the roast and brew method still matter. |
Things That Can Make It Worse (or Better)
Even with the “right” coffee, other factors influence whether heartburn occurs:
- Empty stomach: Coffee without food means less buffer, more acid, and higher LES irritability. (Verywell Health)
- High caffeine intake: More caffeine = more stimulation of acid and possible more relaxation of the LES. (Healthline)
- Acidity from other ingredients: Sugar, cream, flavored syrups, citrus additions, or alcohol in drinks can all contribute.
- When you drink: Lying down soon after coffee, or drinking late in the evening, increases risk. Give some time before lying flat.
- Other health/diet/lifestyle factors: Overweight, smoking, certain medications, and eating spicy, fatty, or very acidic foods can compound the issue.
What to Choose & What to Try if You Love Coffee But Hate the Burn
If you want to keep coffee in your life, here are practical tweaks that may reduce heartburn without making you give up your daily ritual:
- Switch to dark roast: Look for beans labeled “dark roast” or “French roast.” These are more likely to have lower acid-inducing compounds.
- Try cold brew or low-acid brands: These often specify low acid, gentler brewing processes, or extended steeping.
- Reduce caffeine load: Either by mixing decaf, using smaller portions, or spacing out cups.
- Add milk or non-acidic creams: Proteins in milk may help buffer some of the harsh acids.
- Don’t drink coffee on an empty stomach: Even a small snack can help.
- Avoid lying down or going to bed right after your cup: Wait a couple of hours at least.
- Watch your mix-ins: Skip citrus, heavy cream, alcohol, or very sweet syrups which might tip the balance toward irritation.
When to Talk to a Doctor?
If you are trying all the “gentler coffee” options and still regularly experiencing burning, regurgitation, or pain, it may be time to consult a gastroenterologist. Occasional heartburn is common, but constant symptoms can harm the esophagus over time.
