Depending on the severity and frequency with which you experience it, acid reflux can be mildly annoying or totally debilitating. So if you often struggle with acid reflux symptoms like heartburn or regurgitation, enjoying the best foods and drinks to fight acid reflux may help ease symptoms.
Acid reflux is a condition in which stomach acid sneaks back up into the esophagus, per the Cleveland Clinic. If it happens regularly, you may be diagnosed with gastroesophageal reflux disease (GERD). But if you only have acid reflux occasionally, it may be due to certain foods relaxing your lower esophageal sphincter (LES)—the tiny valve at the base of your esophagus—and causing it to open when it shouldn’t. When this happens, the acid that should stay in your stomach can sneak up into your chest, explained Niket Sonpal, M.D., adjunct assistant professor of clinical medicine at Touro College Of Osteopathic Medicine in New York.
Meet the experts: Niket Sonpal, M.D., adjunct assistant professor of clinical medicine at Touro College Of Osteopathic Medicine in New York; Robin Foroutan, M.S., R.D.N., owner of Nutrition by Robin; Bradee Rojas, M.S., R.D.N., outpatient dietitian nutritionist at Inspira Health; Julie Stefanski R.D.N., C.S.S.D., spokesperson for the Academy of Nutrition and Dietetics.
Read on to discover the best foods and drinks to help fight acid reflux, plus some of the foods that can cause it that you should avoid to limit symptoms.
Foods and drinks to help with acid reflux
Non-citrus fruits
Robin Foroutan, M.S., R.D.N., owner of Nutrition by Robin, suggested reaching for mild fruits that can help keep everything moving properly, like bananas, apples, melons, pears, and plums.
“Foods that are easy to digest, but also high in fiber, are a really nice combination for reflux prevention,” said Foroutan. “Fruit is nice because it’s mostly water and it moves through the stomach quickly.”
Foroutan and Dr. Sonpal both said bananas are an especially helpful option because they’re soothing to the gut and may even help neutralize stomach acids to keep them from building up in the esophagus.
Like bananas, apples are a low-acid fruit that is high in fiber and water content, explained Bradee Rojas, M.S., R.D.N., outpatient dietitian nutritionist at Inspira Health. “[Apple moves] easily through the digestive tract, and the water content may help to dilute stomach acids,” she said.
Whole grains
Foroutan recommended bland whole grains, like oatmeal and brown rice, because they’re high in fiber. Oatmeal might be particularly powerful, since its thick, gelatinous texture helps close the esophageal sphincter, so you don’t have as much acid splashing up, Dr. Sonpal said. He added that oatmeal tends to be a go-to for those who experience acid reflux with their morning coffee, because it balances out the highly acidic brew.
Like oatmeal, brown rice is a whole grain and healthy starch that may help “soak up” some stomach acid, reducing reflux, said Rojas.
Low-fat dairy products
Low-fat dairy, like yogurt and skim milk, has a low pH level, “which helps neutralize stomach acids and acts as a coating in your esophagus and stomach to ease discomfort,” said Rojas.
Julie Stefanski R.D.N., C.S.S.D., spokesperson for the Academy of Nutrition and Dietetics, added that it’s a good source of protein for healing the gastrointestinal tract. The calcium found in dairy products can also help trigger the upper esophageal sphincter to close, which is what you want to stop acid reflux.
But not all yogurts are created equal. “Be careful of the full-fat versions of dairy products, including ice cream, as high fat foods can aggravate reflux,” Rojas said.
Green veggies
There are already, oh, a million reasons why you should be eating green veggies on a daily basis, but here’s another: Green vegetables, like zucchini and okra, are gut-soothing, because they contain mucilage—a substance that occurs on the outside of a vegetable when cooked that can ease stomach discomfort, said Foroutan.
Experts also recommended lighter iceberg lettuce over more nutrient-dense, darker spinach or kale. Lettuce, particularly iceberg and romaine, has a high water content “that can help dilute and neutralize stomach acids,” said Rojas.
Ginger
You might already grab ginger when you have a bellyache, but its stomach-calming properties are thought to help reduce acid reflux symptoms too. Try making a soothing tea by steeping sliced fresh ginger in hot water or chewing on unsweetened ginger candies. This may help settle the stomach, Dr. Sonpal said.
That said, every so often, certain people find ginger makes their acid reflux worse. “Trust your body,” Foroutan said. Steer clear of ginger ale, too. The carbonation and sugar could both aggravate your acid reflux.
Avocado
High-fat, fried foods are more difficult for your stomach to break down, making them a common reflux trigger. However, healthy unsaturated fats, like those found in avocados, can actually help keep heartburn at bay and keep your acid levels at a healthy place, Dr. Sonpal said.
Caffeine-free herbal teas
Rojas recommended sipping on caffeine-free herbal teas to soothe indigestion. But don’t go for peppermint or spearmint, as the ultra-mintiness may exacerbate the burn. Instead, opt for ginger, turmeric, passionfruit, or hibiscus.
Low-fat kefir
Kefir, a fermented yogurt drink, is an excellent choice for both digestive health and reflux, said Stefanski. Bonus: It’s also typically easier to digest for those with lactose intolerance due to the healthy bacteria it contains. “The high number of probiotic cultures in kefir may help digestive health, and it’s a good source of protein,” noted Stefanski.
Lean proteins
“Choose proteins and low-fat meats that are baked, grilled, or broiled, as high-fat proteins and meats can decrease lower esophageal pressure and delay stomach emptying, which can increase the risk of reflux,” said Rojas. Ideal examples would be turkey meatballs or grilled chicken breast.
Eggs are a source of protein that Rojas said may eliminate some esophageal pressure without contributing to bloat or discomfort. “If eggs bother you, switch to plain egg whites, as the yolk contains the fat content of the whole egg,” she added. You’ll still get the protein.
Potatoes
Potatoes (not in fried form) are a starchy root vegetable that, like whole grains, can alleviate indigestion symptoms by soaking up—and therefore minimizing—gurgling stomach acids, Dr. Sonpal said. Just be sure to avoid toppings high in saturated fats.
Foods and drinks to avoid that can worsen acid reflux
Fried foods
Fried, fatty foods take longer to digest and delay stomach emptying, which means there is a greater likelihood that acid will spill into the esophagus, according to Hartford HealthCare. This can happen minutes or even hours after a big meal.
Peppermint
Typically found in candies or herbal tea, this type of mint can relax the LES, allowing stomach acids to flow back into the esophagus.
Citrus fruits
Like tomato-based products, oranges, grapefruits, lemons, and limes (and any products that contain citrus juice) are highly acidic, which can irritate the esophagus and worsen acid reflux symptoms.
Carbonated beverages
Carbonated beverages may increase the acidity of the gastrointestinal tract, especially the stomach. What’s more, some sodas contain high levels of added sugars, artificial sweeteners, and caffeine, which can alter LES pressure.
Spicy foods
Capsaicin, the chemical compound found in spicy foods, can slow digestion, irritate the esophagus and either trigger acid reflux or make symptoms worse.
Alcohol
Though more research is needed, some studies suggest a correlation between alcohol consumption and GERD. Alcohol can damage the lining of the esophagus and stomach and may cause dysfunction of the LES.
Chocolate
The cocoa in chocolate is slightly acidic, which may worsen acid reflux symptoms. Chocolate also contains caffeine, which can relax the LES. Finally, per Hartford HealthCare, the pleasurable experience of eating chocolate typically causes a release of the feel-good hormone serotonin, which further opens the LES.
Coffee
Like chocolate, coffee contains LES-relaxing caffeine, which can allow stomach acid to flow back up into the esophagus. Studies on the direct connection between coffee consumption and GERD, however, are mixed, as you likely need to consume a lot of caffeine for it to cause or worsen reflux. It’s best to evaluate your individual tolerance to know how much coffee is right for you.
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