Does Coffee/Caffeine Cause Acid Reflux?
At-A-Glance
- Caffeine is a stimulant drug that, in a dose greater than 200 mg, can pharmacologically relax the lower esophageal sphincter (LES), causing acid reflux. FYI: A cup of coffee has 90 mg of caffeine.
- Besides acid reflux, the side effects of caffeine include rapid heart rate, anxiety, shakiness, restlessness, insomnia, dizziness, headaches, dehydration, and drug (caffeine) dependency.
- Caffeine is not just found in coffee, tea, and chocolate. Sodas and energy drinks, for instance, can contain up to 500 mg of caffeine, making them the most potent sources of this stimulant.
- Independent of caffeine, coffee is a reflux-trigger food for about 5-10% of the population; if coffee is a trigger, you’ll develop reflux symptoms with decaffeinated coffee, too.
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How Much Caffeine Is Too Much?
Caffeine is a stimulant drug that occurs naturally in plants and is also added to many foods and drinks. According to the FDA, up to 400 milligrams (mg) of caffeine daily appears safe for most healthy adults (but not for people with acid reflux). If you exceed the 400 mg daily allowance, you may experience side effects, the most common of which are rapid heart rate, shakiness, restlessness, insomnia, and headaches.
New Rule: If you have acid reflux, the maximum amount of caffeine you should consume daily is 200 mg. That is because more than that amount will relax the lower esophageal sphincter (LES) and cause you to have reflux. Thus, the maximum daily intake of morning wake-up beverages is two cups of coffee (90 mg each) or three cups of black tea (60 mg each). I even allow this amount of caffeine during Reflux Detox.
Low-acid Coffee? Many people with acid reflux purchase “low-acid” coffee, which is unnecessary as black coffee has a pH of 5.0, and coffee with milk has a pH of 6.2, which are fine for refluxers.
Is Coffee a Reflux Trigger?
Independent of its caffeine, coffee is a reflux-trigger food for about 5% of the population. You can confirm … if symptoms occur after drinking decaffeinated coffee, coffee is a reflux trigger for you. Also, people with coffee as a reflux trigger sometimes complain of stomach ache, nausea, and/or vomiting from coffee … for sure, that’s when it’s time to quit.
I cannot drink coffee anymore, so here is what I do: in the morning, I have two cups of English Breakfast Tea (60 mg caffeine per cup), and then around lunchtime, I have Earl Grey or Lady Grey Tea, which has about 30-40 mg of caffeine per cup… as long as you do not steep it too long. Also popular, green tea has about 30-50 mg of caffeine per cup.
After that, I will stop drinking caffeinated beverages; my daily caffeine intake is about 180 mg. Instead, in the afternoon, I may have herbal tea (no mint); I love Turmeric Bliss. Finally, I will have one or two cups of Chamomile in the evening.
How Much Caffeine Is In Everyday Foods and Beverages?
Energy drinks (8 oz), 150-350 mg … Wow!
Soft drinks (8 oz), 50-70 mg
Coffee (1 cup), 90 mg
Decaf coffee (1 cup), 1-25 mg
Black Tea (1 cup), 60 mg
Green tea (1 cup) 40-50 mg
Dark chocolate (3 ounces) 70-160 mg (brand dependent)
Milk chocolate (3 ounces) 30-80 mg (brand dependent)
White chocolate, no caffeine
Chicory root tea, no caffeine … and it’s the same for ginger, chamomile, and most other herbal teas.
The caffeine amount range with tea depends on how long the tea is steeped.
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