How to Enjoy Wine Without Getting Heartburn
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Time to read 6 min
Wine is often associated with relaxation, celebration, and fine dining. But for some, it comes with a less enjoyable side effect: heartburn. If a glass of red or white leaves you with a burning chest or sour taste in your throat, you're not alone. This guide explores why wine can trigger heartburn and offers practical, evidence-informed strategies to help you enjoy wine without the discomfort.
Disclaimer: The information provided in this blog post is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before making any decisions about your health or treatment. If you experience persistent or severe acid reflux, seek medical attention immediately.
Table of contents
Why Wine Can Trigger Heartburn 1. Alcohol’s Effect on the LES 2. Acidity of Wine 3. Residual Sugar Content 4. Drinking on an Empty Stomach 5. Volume and Consumption Rate How to Reduce Risk of Heartburn While Drinking Wine 1: Pair Wine with a Balanced Meal 2: Choose Wine Types Strategically 3: Limit Quantity and Sip Slowly 4: Remain Upright After Consumption 5: Avoid Additional Reflux Triggers 6: Consider Sugar Content in Wine 7. Take Antacids Key takeaways
Why Wine Can Trigger Heartburn
Heartburn is a symptom of acid reflux, in which stomach contents move backward into the esophagus, often due to a weakening or relaxation of the lower esophageal sphincter (LES) . Several characteristics of wine can contribute to heartburn.
1. Alcohol’s Effect on the LES
Wine, like other alcoholic beverages, has a relaxant effect on the LES, reducing its ability to contain stomach acid. This functional weakening increases the likelihood of reflux and symptoms of heartburn, particularly when wine is consumed in larger volumes or without food.
2. Acidity of Wine
Most wines fall within a pH range of 3.0 to 4.0 , categorizing them as acidic beverages. This level of acidity can irritate the esophageal lining, particularly in individuals with preexisting conditions such as GERD (Gastroesophageal Reflux Disease) or esophagitis.
3. Residual Sugar Content
Some wines - particularly sweet whites, rosés, and dessert wines - contain higher levels of residual sugar. While sugar may not directly weaken the LES, it can play an indirect role in triggering heartburn by:
Slowing gastric emptying, increasing the chance of acid buildup and reflux
Promoting fermentation in the gut, which may lead to gas and pressure that push stomach contents upward
Exacerbating symptoms in individuals with insulin resistance or blood sugar sensitivity, where digestion and gut motility may be disrupted
The combination of sugar and alcohol may be particularly problematic in wines with both high acidity and sweetness, such as late-harvest or fortified wines.
If a glass of red or white leaves you with a burning chest or sour taste in your throat, you're not alone. These symptoms are not uncommon and often stem from how your body responds to alcohol and acidity. For personalized answers and practical steps to truly improve your gut health, take our free, 2-minute wine quiz. It uncovers your unique reflux patterns and guides you to lasting relief.
4. Drinking on an Empty Stomach
When wine is consumed without food, it can accelerate gastric acid production and intensify mucosal irritation. Absorption is also faster, potentially magnifying alcohol's relaxing effect on the LES, potentially leading to heartburn.
5. Volume and Consumption Rate
Large or rapidly consumed servings of wine may increase intra-abdominal pressure, raising the risk of reflux and heartburn. Moderation and pacing are therefore critical in managing symptom onset.
How to Reduce Risk of Heartburn While Drinking Wine
For individuals who are sensitive to wine but do not wish to avoid it entirely, several precautionary measures can reduce the likelihood of symptoms.
1: Pair Wine with a Balanced Meal
Consuming wine alongside food helps buffer gastric acidity and slows alcohol absorption. Below are meals that are particularly supportive of digestive comfort.
Low in fat and spice
High in fiber and lean protein
Free from other reflux triggers (e.g., tomato sauce, garlic, or citrus)
2: Choose Wine Types Strategically
Different wines vary in their potential to trigger heartburn, based on acidity and alcohol content. Consider the following comparisons:
Note: Acidity and alcohol levels can vary significantly by vintage and region. Wines from warmer climates are generally less acidic.
3: Limit Quantity and Sip Slowly
One standard glass (approximately 5 oz) is generally more tolerable than multiple servings. Drinking slowly over 20–30 minutes helps minimize sudden shifts in LES pressure and gastric acid levels.
4: Remain Upright After Consumption
Avoid lying down or reclining for at least two to three hours following wine intake. This allows gravity to assist digestion and minimizes the likelihood of heartburn.
5: Avoid Additional Reflux Triggers
Combining wine with other known triggers - such as spicy foods, chocolate, coffee, or citrus - can amplify symptoms. Maintaining a balanced, low-trigger environment may be beneficial for you when consuming wine.
6: Consider Sugar Content in Wine
Wines with higher residual sugar - such as dessert wines, sweet rosés, and some white blends - can increase the risk of heartburn in sensitive individuals. If sugar contributes to your symptoms, consider switching to dry varietals like Sauvignon Blanc, Brut Champagne, or Pinot Noir.
7. Take Antacids
Antacids such as calcium carbonate (Tums) or alginate-based agents (e.g., Gaviscon) may provide symptom relief when needed. However, habitual reliance on these agents may indicate a need for broader dietary and medical evaluation.
Key takeaways
Wine can be a contributing factor to heartburn, particularly in individuals with reflux-prone physiology. However, complete avoidance is not always necessary. By making informed choices regarding wine selection, timing, food pairing, and portion control, many individuals can continue to enjoy wine with significantly reduced symptoms.
Alcohol and acidity in wine contribute to LES relaxation and irritation.
Red wines are generally less acidic than white or sparkling varieties.
Consuming wine with food is key to reducing symptom risk.
Limit intake, sip slowly, and remain upright post-consumption.
Avoid pairing wine with other reflux triggers.
Ready for personalized relief for heartburn? Complete Claisen's gut health quiz to identify your unique reflux triggers and receive evidence-based recommendations tailored to your digestive profile.
Is red wine less likely to cause reflux than white wine?
Yes. Red wines typically have a lower acidity profile, making them less irritating to the esophagus for many individuals.
Can sulfite-free or organic wines prevent reflux?
Not necessarily. While these may reduce allergenic responses in some people, their acidity and alcohol levels- primary contributors to reflux - remain unchanged.
Is wine safe for individuals with GERD?
Some individuals with well-managed GERD may tolerate small amounts of wine. However, others may experience symptoms even with minimal intake. It is best to consult with a healthcare provider to assess personal tolerance.
Should I take an antacid before drinking wine?
Proactive use of antacids is not generally recommended unless prescribed. It is more effective to focus on preventive strategies and use medication only as needed.
