If you’ve ever had those uncomfortable symptoms of heartburn, burping, or a sore throat after eating, chances are you may have experienced some type of acid reflux. That’s because certain dietary factors like spicy or acidic foods, caffeine, and alcohol can trigger the acid in your stomach to flow back into your esophagus, resulting in acid reflux.
So if you’ve experienced these symptoms often or have an underlying diagnosis for gastroesophageal reflux disease (GERD), which is the chronic form of acid reflux, you might be extra careful about what you consume and what you avoid. But what about tea? Here’s what you need to know before you drink.
The Connection Between Green Tea and Acid Reflux
Camellia sinensis is a tea plant that makes green, black, and oolong teas, according to the National Center for Complementary and Integrative Health. A study published in September 2021 also explains that these teas contain methylxanthines, a family of stimulants that includes caffeine.
And while caffeine offers that pep in your step that caffeine can help with, it can also relax the lower esophageal sphincter (LES), according to a review published in January 2022. The LES is located at the bottom of your esophagus and essentially acts as a door or valve that opens when you eat to help you digest food and then closes to prevent stomach acid from flowing back up your esophagus.
Cleveland Clinic says that green tea does contain caffeine, but the amount is significantly less than the caffeine content you’d get in a cup of coffee. So, is the caffeine content in green tea enough to trigger or worsen acid reflux? The short answer: it depends.
One study published in September 2020 found evidence that participants who drank a high amount of tea, coffee, and soda (drinks that all contain some caffeine) had a higher risk of experiencing acid reflux. However, another study published in July–September 2019 found that drinking coffee didn’t have a significant effect on the development of acid reflux or GERD.
Because the research is mixed, more studies are still needed. What this likely means, however, is that everyone has different tolerance levels to tea. Some people who are more sensitive to caffeine or drink high amounts of tea may have a higher risk of experiencing acid reflux, while those who aren’t as sensitive to caffeine or drink low amounts of tea may not experience symptoms.
Beware of Bottled Green Tea
Caffeine, however, isn’t the only thing that can raise your risk of experiencing reflux. The acidity in your food and drinks also plays a role. While brewed green tea does contain small amounts of acid, bottled green tea may be significantly more acidic. This is because bottled green teas often contain added ingredients like sweeteners, preservatives, citric acids, and fruit juices.
Johns Hopkins Medicine reports that acidic drinks like carbonated beverages and citrus juices can irritate the esophageal lining and trigger or worsen reflux symptoms. So if you’re buying bottled tea, be on the lookout for added flavors like orange juice, check for nutrients like vitamin C, and scan the label to see if the tea is sparkling or carbonated. These signs may make bottled green teas slightly more acidic than normally brewed green tea and lead to acid reflux.
Do What Works for You
As we now know, the research on whether green tea is safe for acid reflux is mixed. We also know that everyone responds to different foods and drinks differently. What’s more important is to keep a list of your own triggers that may be causing your acid reflux symptoms and steer clear of these foods and drinks.
If you live with acid reflux or GERD but don’t experience new or worsening symptoms after drinking green tea, it may be safe to keep drinking it. However, if green tea seems to be triggering your symptoms, limiting or avoiding it can help you feel better. And if you’re unsure of the effect it has on you, keep a log of how you feel after drinking green tea or talk to your healthcare provider about any potential triggers you may have. They can help you come up with an eating (and drinking) plan that works best for you and your individual health needs.
