While the occasional acid reflux isn’t uncommon for most people, such as eating something spicy or eating a large meal and then lying down, chronic acid reflux may indicate a more serious issue.
When reflux is left unmanaged, it can require medical treatment to prevent complications like esophageal inflammation or damage. Fortunately, practicing certain lifestyle habits, particularly paying attention to your trigger foods, can be extremely helpful for keeping acid reflux under control.
Let’s explore some of the best and worst foods for acid reflux.
What is Acid Reflux?
Acid reflux is also known as gastrointestinal reflux disease (GERD). It’s one of the most commonly diagnosed digestive disorders, affecting an estimated 20% of Americans.
When you have acid reflux, you likely experience uncomfortable symptoms like heartburn — a burning sensation in your chest — along with regurgitation, a sore throat, and sometimes difficulty swallowing.
Reflux symptoms occur when stomach acid flows back into the esophagus, the tube connecting your throat to your stomach. This backflow happens when the lower esophageal sphincter (LES), a muscle that normally keeps stomach contents in place, weakens or relaxes when it’s not supposed to.
Acid reflux is commonly managed with certain medications that either neutralize your stomach acid, speed up stomach emptying, or reduce stomach acid production, as well as tips like keeping the head of your bed elevated to prevent acid regurgitation.
However, what you’re eating — or not eating — can also be very effective for managing reflux.
Best Foods For Acid Reflux
Certain foods can soothe the digestive system and minimize symptoms to help manage acid reflux. Here are some of the best foods for acid reflux relief:
- Oatmeal: A low-acid, high-fiber option that helps absorb stomach acid and keeps you feeling full after eating without triggering reflux.
- Bananas: With a low acidity level, bananas are gentle on the stomach and provide fiber to help with digestion.
- Melons: Cantaloupe, watermelon, and honeydew are low in acid, making them great and hydrating choices.
- Leafy Greens: Spinach, kale, and other greens are alkaline foods that can help neutralize stomach acid.
- Whole Grains: Brown rice, quinoa, and whole-grain bread are high in fiber, which can support healthy digestion and reduce acid reflux symptoms.
- Lean Protein: Fish, legumes, and soy foods are less likely to trigger reflux compared to higher-fat proteins like red meat.
- Non-Citrus Fruits: Apples, pears, and berries (excluding acidic berries like cranberries) are gentle on the stomach and can help satisfy sweet cravings.
- Aloe Vera Juice: Known for its soothing properties, aloe vera juice can help calm the stomach lining and reduce inflammation.
- Herbal Teas: Chamomile, licorice root, and marshmallow root teas have soothing effects on the digestive system and can help ease reflux symptoms (avoid mint, which may trigger reflux).
Incorporating these foods into meals and snacks more regularly while avoiding your known reflux triggers can provide relief and support digestive health.
Foods to Avoid
Certain foods can trigger or worsen acid reflux symptoms by relaxing the lower esophageal sphincter or increasing stomach acidity. While your triggers may be different from someone else’s, here’s a list of more common culprits that you might practice caution with:
- Citrus Fruits: Oranges, lemons, grapefruits, and their juices are highly acidic and can irritate the esophagus.
- Tomato-Based Foods: Tomatoes, tomato sauce, salsa, and ketchup are acidic and can trigger reflux symptoms.
- Fried and Fatty Foods: French fries, chips, and high-fat meats can relax the LES, allowing stomach acid to flow back up.
- Spicy Foods: Chili peppers, hot sauces, and spicy seasonings can irritate the esophagus and increase acid production.
- Chocolate: Contains both caffeine and fat, which can trigger reflux.
- Caffeine: Coffee, tea, and energy drinks may increase stomach acid and relax the LES, worsening reflux symptoms. Switching to decaffeinated coffee (but not decaf tea, interestingly) may improve symptoms.
- Alcohol: Wine, beer, and spirits can increase stomach acid production.
- Mint: Frequent peppermint intake may aggravate reflux symptoms.
- Onions and Garlic: Known to trigger acid reflux in some people, especially when eaten raw.
- High Sugar Foods: Some research suggests that a higher overall sugar intake is associated with worsened acid reflux symptoms.
Avoiding or limiting these foods, eating smaller meals, and not lying down after eating can help reduce acid reflux episodes. Consider how you can replace your trigger foods with some of the foods known to help reduce reflux symptoms instead.
Eating For Acid Reflux: Final Thoughts
Understanding the best and worst foods for acid reflux is an important step in gaining control of your symptoms. Everyone may have different trigger foods, so it’s helpful to take note of yours so you can avoid them and find alternatives. In addition to seeking medical guidance for acid reflux, implementing everyday eating habits like these can be highly effective in minimizing symptoms.
