Which Milkshake Is Best For Acidity? A Guide to Soothing Your Stomach

October 10, 2025 •

4 min read

Over 60 million Americans experience heartburn monthly, often triggered by diet. While traditional high-fat, high-sugar milkshakes are often off-limits, it is possible to create delicious, soothing versions. The key lies in understanding which milkshake is best for acidity by carefully selecting alkaline and low-fat ingredients while avoiding common triggers.

Quick Summary

Traditional milkshakes can worsen acidity due to high fat and sugar content. Opting for low-fat dairy or non-dairy milk, low-acid fruits, and soothing ingredients like ginger can help create a delicious, stomach-friendly alternative. Avoid acidic fruits, high-fat additions, and chocolate.

Key Points

Low-fat is key: Avoid high-fat dairy like whole milk and ice cream, which can relax the LES and worsen reflux.
Go bananas for relief: Bananas are low in acid and contain pectin, which coats the esophageal lining and helps neutralize stomach acid.
Embrace non-dairy options: Unsweetened almond, oat, or coconut milk are great alkaline, low-fat alternatives to traditional cow's milk.
Incorporate fiber-rich oats: Rolled oats absorb stomach acid and add a filling, creamy texture without irritating the digestive system.
Steer clear of triggers: Common milkshake additions like chocolate and peppermint can worsen acid reflux and should be avoided.
Experiment with natural sweeteners: Use a small amount of honey or maple syrup instead of large amounts of sugar to sweeten your shake safely.

The Science Behind Milkshakes and Acid Reflux

Traditional milkshakes, typically made with full-fat milk and ice cream, are notoriously bad for acid reflux. The high fat and sugar content are the main culprits. Fatty foods can cause the lower esophageal sphincter (LES)—the muscle that separates your stomach from your esophagus—to relax, allowing stomach acid to flow back up. Additionally, fatty foods delay stomach emptying, which puts more pressure on the LES. Sugary ingredients can also contribute to inflammation and digestive issues for some individuals. However, this doesn't mean all creamy drinks are off-limits. By replacing trigger ingredients with low-acid, low-fat, and fiber-rich options, you can enjoy a tasty treat that won't cause discomfort.

Building a Better Milkshake: Acidity-Friendly Ingredients

To make a milkshake that is gentle on your stomach, start with a safe, alkaline base and build from there. Here are some of the best ingredients to use:

Low-fat or Nonfat Dairy: Skim or low-fat milk can act as a temporary buffer against stomach acid and may offer relief for some people.
Plant-Based Milks: For those who are lactose intolerant or find dairy irritating, unsweetened almond milk, oat milk, and coconut milk are excellent, low-acid alternatives.
Bananas: This low-acid fruit is a hero for heartburn sufferers. It can coat the stomach lining and contains pectin, a soluble fiber that aids digestion and helps neutralize stomach acid.
Melons: Melons like cantaloupe and honeydew are naturally low in acid and high in water, which can help dilute stomach acid.
Oats: Rolled oats are a great source of fiber and can help absorb excess stomach acid. They also add a creamy, thick texture to your shake.
Low-fat Greek Yogurt: Adding a bit of low-fat Greek yogurt can introduce beneficial probiotics to support digestive health and offer a smooth, creamy texture.
Ginger: Known for its anti-inflammatory properties, a small amount of fresh or powdered ginger can soothe an irritated digestive tract. It's best to start with a little to see how you tolerate it.

Ingredients to Avoid in an Acidity-Friendly Milkshake

Just as important as adding the right ingredients is knowing what to leave out. These ingredients are common triggers for acid reflux:

High-Fat Dairy: Whole milk, full-fat ice cream, and cream are all high in fat and should be avoided.
Acidic Fruits: Stay away from citrus fruits, such as oranges, lemons, and grapefruits, as their high acidity can trigger symptoms.
Chocolate and Peppermint: Both can relax the LES and increase the likelihood of acid reflux.
Excessive Sugar: Added sugars can disrupt digestion and should be used sparingly, if at all.

Low-Acid Milkshake Recipes

Soothing Banana-Oat Shake

1 ripe, frozen banana
1/2 cup rolled oats
1 cup unsweetened almond milk
1 tsp honey or maple syrup (optional)
1/2 tsp fresh grated ginger (optional)
Instructions: Combine all ingredients in a blender. Blend until smooth and creamy. The frozen banana adds a thick, ice-cream-like consistency without the fat.

Cooling Papaya-Melon Smoothie

1 cup cubed ripe papaya
1/2 cup cubed honeydew melon
1 cup coconut milk
1 tbsp chia seeds
Instructions: Blend papaya, melon, coconut milk, and chia seeds until smooth. Papaya's digestive enzymes can aid in soothing your stomach, and the chia seeds add extra fiber.

Comparison Table: Traditional vs. Acidity-Friendly Milkshake


Feature	Traditional Milkshake	Acidity-Friendly Milkshake
Dairy	High-fat milk, full-fat ice cream	Low-fat milk, unsweetened plant-based milk
Fruit	Any fruit (often high-acid)	Low-acid fruits (banana, melon, berries)
Fat Content	Very High	Low to Moderate
Sweeteners	High sugar content	Small amount of honey, maple syrup, or none
Texture	Very creamy, often thick	Smooth, creamy from banana or yogurt
Acid Reflux Risk	High	Low
Digestive Effect	Can trigger or worsen symptoms	Soothes and supports digestion
Best For	Indulgence, occasional treat	Regular consumption, digestive relief

Other Helpful Drinks for Acidity

If you need a quick alternative to a milkshake, several other beverages can help soothe an upset stomach:

Herbal Teas: Non-caffeinated teas like chamomile, ginger, or fennel tea can be very calming for the digestive system.
Coconut Water: This natural drink is rich in electrolytes and helps balance the body's pH, which can offer relief.
Buttermilk (Chaas): A staple in many cuisines, buttermilk is a great probiotic source that helps cool the stomach and aid digestion.
Ginger Water: A simple infusion of ginger in water can provide a boost of anti-inflammatory relief.

Conclusion

While the classic high-fat, high-sugar milkshake is a recipe for heartburn, an acidity-friendly version is not only possible but also delicious and beneficial for your digestive health. By swapping out trigger ingredients for soothing, low-acid alternatives like bananas, oats, and plant-based milks, you can create a creamy treat that helps neutralize stomach acid rather than provoking it. Pay attention to how your body reacts to different ingredients, as individual triggers can vary. For those with frequent or severe symptoms, consulting a healthcare professional is always recommended.

For more information on dietary management of acid reflux, visit Healthline.com, which provides expert-backed guidance on GERD-friendly foods.

Frequently Asked Questions

Yes, regular milkshakes are typically bad for acid reflux because they are high in fat and sugar, both of which can relax the lower esophageal sphincter (LES) and delay stomach emptying, allowing stomach acid to flow back into the esophagus.

For some people, cold, nonfat milk can provide temporary relief by acting as a buffer between the stomach lining and acidic contents. However, full-fat milk can worsen symptoms due to its fat content, so low-fat varieties are a safer choice.

A banana milkshake can be a good option for acid reflux, provided it is made with low-fat or plant-based milk and without other high-fat or sugary additions. Bananas are naturally low in acid and can help neutralize stomach acid.

Good bases for an acidity-friendly milkshake include unsweetened almond milk, oat milk, or low-fat dairy milk. These options are less likely to trigger acid reflux symptoms compared to full-fat alternatives.

You should use low-acid fruits in an acid reflux shake, such as bananas, melons, peaches, pears, and berries. Avoid citrus fruits like oranges and lemons, which are highly acidic.

Yes, ingredients that can soothe the stomach include ripe bananas, ginger, and low-fat yogurt with probiotics. Ginger has anti-inflammatory properties, while probiotics in yogurt support digestion.

It is best to limit or avoid added sugar. A small amount of natural sweetener like honey or maple syrup is a better option, as high sugar intake can be a trigger for some individuals with acid reflux.

Chocolate should be avoided in milkshakes for acidity, as it contains an ingredient called methylxanthine that can relax the lower esophageal sphincter and increase reflux symptoms.