7 Foods to Help Your Acid Reflux
Diet and nutrition for GERD
Acid reflux occurs when there is acid backflow from the stomach into the esophagus. This happens commonly but can cause complications or troublesome symptoms, such as heartburn.
One reason this happens is that the lower esophageal sphincter (LES) is weakened or damaged. Normally the LES closes to prevent food in the stomach from moving up into the esophagus.
The foods you eat affect the amount of acid your stomach produces. Eating the right kinds of food is key to controlling acid reflux or gastroesophageal reflux disease (GERD), a severe, chronic form of acid reflux.
Foods that may help reduce your symptoms
Reflux symptoms may result from stomach acid touching the esophagus and causing irritation and pain. Here are specific foods you can incorporate into your diet to manage symptoms of acid reflux if you have too much acid.
1. Vegetables
Vegetables are naturally low in fat and sugar, and they help reduce stomach acid. Good options include green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers.
2. Ginger
Ginger has natural anti-inflammatory properties, and it’s a natural treatment for heartburn and other gastrointestinal problems. You can add grated or sliced ginger root to recipes or smoothies or drink ginger tea to ease symptoms.
3. Oatmeal
Oatmeal is a breakfast favorite, a whole grain, and an excellent source of fiber. Oatmeal can absorb acid in the stomach and reduce symptoms of reflux. Other fiber options include whole-grain breads and whole-grain rice.
4. Noncitrus fruits
Noncitrus fruits, including melons, bananas, apples, and pears, are less likely to trigger reflux symptoms than acidic fruits.
5. Lean meats
Lean meats, such as chicken, turkey, fish, and seafood, are low fat and reduce symptoms of acid reflux. Try them grilled, broiled, baked, or poached.
6. Egg whites
Egg whites are a good option. Stay away from egg yolks, though, which are high in fat and may trigger reflux symptoms.
7. Healthy fats
Sources of healthy fats include avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil. Reduce your intake of saturated fats and trans fats and replace them with these healthier unsaturated fats.
Finding your triggers
Heartburn is a common symptom of acid reflux and GERD. You may develop a burning sensation in your stomach or chest after eating a full meal or certain foods. GERD can also cause vomiting or regurgitation as acid moves into your esophagus. Other symptoms include:
- dry cough
- sore throat
- bloating
- burping or hiccups
- difficulty swallowing
- lump in the throat
Many people with GERD find that certain foods trigger their symptoms. No single diet can prevent all symptoms of GERD, and food triggers are different for everyone.
To identify your individual triggers, keep a food diary and track the following:
- what foods you eat
- what time of day you eat
- what symptoms you experience
Keep the diary for at least a week. It’s helpful to track your foods for a longer period if your diet varies. You can use the diary to identify specific foods and drinks that affect your GERD.
Also, the diet and nutrition advice here is a starting point to plan your meals. Use this guide in conjunction with your food journal and recommendations from your doctor. The goal is to minimize and control your symptoms.
Common trigger foods for people with reflux
Although doctors debate which foods actually cause reflux symptoms, certain foods have been shown to cause problems for many people. To control your symptoms, you could start by eliminating the following foods from your diet.
High-fat foods
Fried and fatty foods can cause the LES to relax, allowing more stomach acid to back up into the esophagus. These foods also delay stomach emptying. Eating high-fat foods puts you at greater risk for reflux symptoms, so reducing your total daily fat intake can help.
The following foods have a high-fat content. Avoid these or eat them sparingly:
- french fries and onion rings
- full-fat dairy products, such as butter, whole milk, regular cheese, and sour cream
- fatty or fried cuts of beef, pork, or lamb
- bacon fat, ham fat, and lard
- desserts or snacks such as ice cream and potato chips
- cream sauces, gravies, and creamy salad dressings
Tomatoes and citrus fruit
Fruits and vegetables are important in a healthy diet. But certain fruits can cause or worsen GERD symptoms, especially highly acidic fruits. If you have frequent acid reflux, you should reduce or eliminate your intake of the following foods:
- oranges
- grapefruit
- lemons
- limes
- pineapple
- tomatoes
- tomato sauce or foods that use it, such as pizza and chili
- salsa
Chocolate
Chocolate contains an ingredient called methylxanthine. It has been shown to relax the smooth muscle in the LES and increase reflux.
Garlic, onions, and spicy foods
Spicy and tangy foods, such as onions and garlic, trigger heartburn symptoms in many people.
These foods won’t trigger reflux in everyone. But if you eat a lot of onions or garlic, make sure to track your meals carefully in your diary. Some of these foods, along with spicy foods, may bother you more than other foods do.
Caffeine
People with acid reflux may notice their symptoms acting up after their morning coffee. This is because caffeine is a known trigger of acid reflux.
Mint
Mint and products with mint flavoring, like chewing gum and breath mints, can also trigger acid reflux symptoms.
Making lifestyle changes
In addition to controlling reflux symptoms with diet and nutrition, you can manage symptoms with lifestyle changes. Try these tips:
- Take antacids and other medications that reduce acid production. Find antacids here.
- Chew gum that isn’t peppermint or spearmint flavored.
- Avoid alcohol.
- Remain upright for at least two hours after eating.
- Don’t eat three to four hours before bed.
- Stop smoking.
- Don’t overeat.
- Raise the head of your bed four to six inches to reduce reflux symptoms while sleeping.
What the research says
No diet has been proven to prevent GERD. However, certain foods may ease symptoms in some people.
Research shows that increased fiber intake, specifically in the form of fruits and vegetables, may protect against GERD. But scientists aren’t yet certain how fiber prevents GERD symptoms.
Increasing your dietary fiber is generally a good idea. In addition to helping with GERD symptoms, fiber also reduces the risk of:
- high cholesterol
- uncontrolled blood sugar
- hemorrhoids and other bowel problems
Talk to your doctor if you have questions about whether certain foods should be a part of your diet. Foods that help improve acid reflux for one person may be problematic for someone else. Working with your doctor can help you develop a diet to control or lessen your symptoms.
What to Drink for Acid Reflux
Overview
If you have acid reflux or gastroesophageal reflux disease (GERD), you may spend mealtimes avoiding certain foods and drinks. These conditions cause stomach acid to leak back into the esophagus.
GERD symptoms are affected by what you eat. The symptoms can include coughing, nausea, and hoarseness. Burping, sore throat, and regurgitation are also commonly associated with GERD. What you decide to incorporate or avoid in your diet can help relieve some of your symptoms.
Beverages such as coffee, colas, and acidic juices often top the list of “don’ts.” These beverages may increase the risk of GERD symptoms. Instead, here’s what you should drink to help reduce symptoms.
Herbal tea
Herbal teas help improve digestion and soothe many stomach problems, such as gas and nausea. Try caffeine-free herbal tea for acid reflux but avoid spearmint or peppermint teas. Mint triggers acid reflux for many. Chamomile, licorice, slippery elm, and marshmallow may make better herbal remedies to soothe GERD symptoms.
Licorice helps increase the mucus coating of the esophageal lining, which helps calm the effects of stomach acid. However, there’s insufficient evidence to confirm the effectiveness of fennel, marshmallow root, or papaya tea.
When using dried herbs as extracts in tea, you should use one teaspoon of herb per one cup of hot water. Steep leaves or flowers, covered, for 5 to 10 minutes. If you’re using roots, steep for 10 to 20 minutes. For best results, drink two to four cups per day.
Buy chamomile, licorice, and slippery elm teas on Amazon now.
Be aware that some herbs can interfere with certain prescription medications, so talk to your doctor before trying an herbal remedy.
Low-fat or skim milk
Cow’s milk is hard for some people to digest and can contain a significant amount of fat. Like all high-fat foods, full-fat cow’s milk may relax the lower esophageal sphincter, which can cause or worsen reflux symptoms. If you have to go with cow’s milk products, choose the ones that are lowest in fat.
Plant-based milk
For people who are lactose intolerant or just experience an increase of acid reflux symptoms from dairy, plant-based milks are a good solution. Today, there are a variety of these products available, including:
- soy milk
- almond milk
- flax milk
- cashew milk
- coconut milk
Almond milk, for example, has an alkaline composition, which can help neutralize stomach acidity and relieve acid reflux symptoms. Soy milk contains less fat than most dairy products, making it a safer choice for people with GERD.
Carrageenan is a common additive in nondairy beverages and may contribute to digestive symptoms. Check your labels and avoid this additive if you have GERD.
Fruit juice
Citrus drinks and other drinks such as pineapple juice and apple juice are very acidic and may cause acid reflux. Other types of juices are less acidic and thus are less likely to trigger GERD symptoms in most people. Good options include:
- carrot juice
- aloe vera juice
- cabbage juice
- freshly juiced drinks made with less-acidic foods, such as beet, watermelon, spinach, cucumber, or pear
Because tomato-based foods can trigger reflux symptoms, avoiding tomato juice may also reduce GERD symptoms.
Smoothies
Smoothies are a great way for nearly everyone to incorporate more vitamins and minerals into their diets. They’re an exceptionally good (and tasty!) option for people with GERD.
When making a smoothie, look for the same low-acid fruits as you would for juices, such as pear or watermelon. Also, try adding green vegetables such as spinach or kale.
Try this simple, low-carb smoothie that incorporates spinach and avocado. Another option is this vegan green tea smoothie with green grapes.
Water
Sometimes the simplest solutions make the most sense. The pH of most water is neutral, or 7, which can help raise the pH of an acidic meal.
Although this is very uncommon, keep in mind that too much water can disrupt the mineral balance in your body, which would increase the likelihood of acid reflux.
Coconut water
Unsweetened coconut water can be another great option for people with acid reflux. This beverage is a good source of helpful electrolytes such as potassium. These electrolytes promote pH balance in the body, which is crucial for controlling acid reflux.
Drinks to avoid
Some drinks can aggravate reflux symptoms and should be avoided. Examples include fruit juices, caffeinated beverages, and carbonated beverages.
Citrus juices
Citrus juices are naturally highly acidic and thus can aggravate acid reflux. Examples of citrus juices include:
- lemon juice
- orange juice
- tangerine juice
- lime juice
- grapefruit juice
The citric acid that is naturally present in citrus fruit can irritate the esophagus. While the stomach is made to withstand more-acidic foods, the esophagus is not.
When buying juice drinks, check for and avoid citric acid. It’s sometimes used as a flavoring.
Coffee
Morning coffee is a daily habit for many, but people with acid reflux should avoid it when possible. Coffee can stimulate excess gastric acid secretions that may rise up to your esophagus, particularly when you drink a lot of it. This results in heightened acid reflux symptoms.
Other caffeinated beverages, such as sodas or teas with a lot of caffeine, can have similar effects and should be avoided as much as possible.
Alcohol
Alcohol can negatively affect acid reflux, regardless of whether you’re drinking a glass of wine or downing a margarita. Hard liquor is more likely to aggravate reflux conditions quickly, though a glass of wine with a large or acidic meal can cause discomfort, too.
Heavy consumption of alcohol may be a risk factor for developing GERD, and it could cause mucosal damage in the stomach and esophagus.
Acid reflux during pregnancy
Some women who have never had acid reflux before develop acid reflux or heartburn symptoms for the duration of their pregnancy. This is normal, and many women have decreased or no symptoms after the pregnancy is over.
In addition to following the guidelines discussed above, try sipping liquids instead of drinking them quickly to help prevent acid reflux symptoms. Keeping a food diary to help track what aggravates your symptoms can help you prevent symptoms throughout your pregnancy.
Treatment for acid reflux
If your GERD or acid reflux hasn’t responded to purely dietary changes, other remedies and medications may offer relief.
Over-the-counter treatments include:
- temporary use of over-the-counter antacids, such as calcium-carbonate (Tums)
- proton pump inhibitors, such as omeprazole (Prilosec) or lansoprazole (Prevacid)
- H2 receptor blockers such as famotidine (Pepcid AC)
- deglycyrrhizinated licorice
Prescription medications include:
- prescription-strength proton pump inhibitors
- prescription-strength H2 receptor blockers
In extreme cases, surgery may be in an option. Surgery can reinforce or strengthen the lower esophageal sphincter.
Best drinking habits for GERD and acid reflux
As with eating, when and how you drink beverages can make a difference in GERD symptoms. The following tips can help keep symptoms at bay:
- Avoid skipping breakfast or lunch, which can lead to overeating — and overdrinking — late in the day.
- Give up late-night snacks, including beverages that may cause heartburn. This includes carbonated and caffeinated drinks.
- Maintain an upright position during and after eating and drinking. Don’t eat for at least three hours before bedtime.
- Moderate your alcohol consumption. Drinking too much alcohol can cause reflux symptoms in some people.
- Reduce or eliminate spicy foods and fried foods.
- Elevate the head of your bed so gravity can help keep acid from creeping into your esophagus.
By practicing healthy drinking habits and taking note of how your symptoms respond to specific foods and drinks, you can reduce your reflux symptoms and improve your quality of life.
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