While milk may help relieve some cases of heartburn, it doesn’t work for everyone.
Milk contains calcium, which can temporarily neutralize stomach acid and may provide quick relief from heartburn symptoms. Calcium carbonate, a common form of calcium, is the main ingredient in many over-the-counter antacids.
Milk may coat your esophagus, creating a protective layer between the sensitive esophageal lining and the acidic contents from your stomach.
The cool temperature of cold milk may also soothe the burning sensation you feel in your throat and chest.
Some research suggests that getting more protein in your diet, such as from a protein-rich evening snack, may lower the risk of gastroesophageal reflux disease (GERD) and heartburn.
The same study found that small amounts of fat could be protective, too. Milk contains both, suggesting it may provide some short-term relief and reduce your risk of future episodes.
The soothing effect of milk isn’t long-lasting. Once your body begins digesting fat and protein in milk, it may trigger stomach acid production, leading to heartburn.
If you’re lactose intolerant (your body has trouble digesting the natural sugar in milk), drinking milk can cause bloating, cramping, gas, and diarrhea. These symptoms can add to your discomfort on top of existing heartburn.
If you want to avoid dairy or are looking for alternatives, several plant-based milks may provide temporary heartburn relief:
- Almond milk: This low-fat option is slightly more alkaline (basic, or non-acidic) than dairy milk. Almond milk may help neutralize stomach acid without triggering additional acid production. Choose unsweetened varieties to avoid added sugars, which can worsen symptoms.
- Oat milk: Creamy, low in fat, and higher in fiber, oat milk may provide soothing relief from the burning sensation in your throat and chest.
- Soy milk: This protein-rich option offers similar benefits to dairy milk but with less fat. Fermented soy products, in particular, are associated with reduced acid reflux symptoms. Choose unsweetened versions, since added sugars and flavorings can sometimes trigger heartburn.
While dairy and non-dairy milks can be gentle options for occasional heartburn, they are not a replacement for medical care. If you experience frequent heartburn or have GERD, talk with a doctor about lifestyle changes or treatments that can provide lasting relief.
