Is Carbonated Water Bad for Heartburn? A Science-Backed Explanation
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Time to read 5 min
Carbonated water, also known as sparkling water, seltzer, or club soda, has become a popular alternative to sugary soft drinks. It offers the fizz without the calories or sugar, but for people prone to acid reflux or heartburn, it may not be as harmless as it seems. This article reviews the science on carbonation and digestive health, why it may trigger heartburn symptoms in some individuals, and how to reduce your risk while enjoying fizzy drinks.
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.
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Table of contents
What is Heartburn and Why Does it Happen? How Carbonated Water May Contribute to Heartburn 1. Increase Intragastric Pressure 2. Trigger Belching 3. Stomach Distension Who Might Be More Sensitive to Carbonated Water? How to Enjoy Carbonated Water Without Triggering Heartburn 1. Limit Your Serving Size 2. Avoid Drinking with Heavy Meals 3. Choose Plain, Unflavored Options 4. Avoid Drinking Before Bed 5. Track Your Symptoms Key takeaways
What is Heartburn and Why Does it Happen?
Heartburn is a burning sensation in the chest or throat caused by stomach acid moving into the esophagus. This backflow, known as acid reflux, happens when the lower esophageal sphincter (LES), the muscular valve between the esophagus and stomach, relaxes or weakens.
When the LES doesn’t close properly, stomach acid can escape upward, leading to:
Burning in the chest after meals (heartburn)
Sour or bitter taste in the mouth
Regurgitation of food or liquid
Difficulty swallowing (in severe cases)
Factors that can weaken the LES or increase reflux include:
Large or high-fat meals
Spicy or acidic foods
Alcohol and caffeine
Smoking
Being overweight
Pregnancy
How Carbonated Water May Contribute to Heartburn
The bubbles in carbonated water are created by carbon dioxide (COâ‚‚) gas. When you drink it, COâ‚‚ forms gas in your stomach, which can:
1. Increase Intragastric Pressure
When you drink carbonated water, the carbon dioxide gas forms bubbles that can expand in your stomach. This expansion increases intragastric pressure, the internal pressure within the stomach. In people with a healthy digestive system, this extra pressure is usually harmless. However, if you have a sensitive or weakened lower esophageal sphincter (LES), the added pressure can make it easier for acid to push upward into the esophagus, causing heartburn.
2. Trigger Belching
One of the most noticeable effects of drinking carbonated beverages is belching (burping). While belching helps release gas from the stomach and can provide short-term relief from bloating, it’s a double-edged sword for people with acid reflux. Each time you burp, the LES opens, and small amounts of stomach acid can travel upward, causing heartburn.
3. Stomach Distension
Consuming large amounts of carbonated water in a short period can cause stomach distension, or stretching of the stomach walls. This stretching signals the LES to relax, allowing acid to escape more easily. Stomach distension is also more likely to occur if you drink carbonated water with a heavy meal, as the combination of food volume and gas expansion significantly increases stomach size and pressure. For people prone to reflux, this can create an ideal environment for heartburn symptoms to flare up.
Not sure if carbonation is one of your main heartburn triggers? Take Claisen’s free quiz to get quick, personalized insights and recommendations based on your symptoms.
Who Might Be More Sensitive to Carbonated Water?
Certain groups may notice stronger effects from carbonation:
People with GERD or frequent acid reflux
Pregnant individuals (due to increased abdominal pressure)
Those with hiatal hernia
People prone to bloating or gas-related discomfort
Individuals with delayed stomach emptying (gastroparesis)
How to Enjoy Carbonated Water Without Triggering Heartburn
If you enjoy the refreshing fizz of carbonated water but want to keep heartburn at bay, these strategies can help reduce your risk of discomfort.
1. Limit Your Serving Size
Instead of drinking a large bottle in one sitting, opt for smaller portions - about half a cup to one cup at a time. This helps prevent stomach distension and reduces the pressure that can push acid into the esophagus. Sipping slowly rather than gulping can also minimize gas buildup.
2. Avoid Drinking with Heavy Meals
When you pair carbonation with a large, high-fat, or heavy meal, the combination of food volume and expanding gas can significantly increase stomach pressure. This extra pressure can force the LES open, allowing acid to escape upward. To lower the risk, enjoy your sparkling water between meals or with lighter snacks.
3. Choose Plain, Unflavored Options
Flavored sparkling waters often contain citric acid, natural flavors, or sweeteners - all of which can irritate the esophagus or make the drink more acidic. If you’re prone to heartburn, stick to plain, unflavored carbonated water. If you want a touch of flavor, try adding fresh cucumber slices or a few mint leaves instead of acidic fruit.
4. Avoid Drinking Before Bed
Drinking carbonated water shortly before lying down can make reflux more likely because it’s easier for stomach contents to flow backward when you’re horizontal. Give your stomach at least 2-3 hours to empty before going to bed. This is especially important if you often experience nighttime heartburn.
5. Track Your Symptoms
Everyone’s triggers are different. Keep a simple food and symptom diary to see if carbonated water consistently leads to discomfort. This can help you decide whether you need to limit it, avoid it, or simply adjust when and how you drink it.
Key takeaways
Carbonated water can increase stomach pressure and trigger heartburn in sensitive individuals.
Plain, unflavored sparkling water is less likely to cause symptoms than flavored varieties.
Drinking smaller amounts, avoiding heavy meals, and not lying down soon after drinking can help.
If symptoms persist, consult a healthcare professional to rule out underlying conditions.
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.
Does carbonated water cause heartburn for everyone?
No. While carbonation can trigger heartburn in some people, especially those with GERD or frequent reflux, many others can drink it without symptoms. Your reaction depends on factors like LES strength, stomach sensitivity, and how much you drink.
Is sparkling water more likely to cause heartburn than still water?
Yes, for some people. Still water does not create stomach gas or pressure, so it’s less likely to cause reflux. The CO₂ in sparkling water can increase intragastric pressure and belching, which may push acid upward.
Can carbonated water replace still water for hydration?
Yes, both still and sparkling water hydrate equally well. However, if sparkling water triggers heartburn for you, it’s best to get most of your hydration from still water and use carbonation as an occasional treat.
What’s the best time to drink carbonated water if I have reflux?
It’s best to have it between meals, in small amounts, and avoid it right before lying down. Pairing carbonation with a heavy meal or drinking it close to bedtime increases the risk of reflux symptoms.
