Acid reflux, the uncomfortable sensation caused when stomach acid travels upward into the esophagus, is frequently influenced by dietary choices. Consuming certain foods can significantly increase the likelihood of experiencing that familiar burning feeling. Some items are more likely to provoke symptoms than others.
Important note: If heartburn occurs more than twice a week, it might indicate a chronic condition known as GERD. Consider speaking with a healthcare provider as soon as possible.
Below you’ll find a list of 8 foods that are best avoided if you deal with acid reflux, as well as 8 options that can help reduce symptoms and promote better overall health. A win on both fronts!
8 Foods to Avoid With Acid Reflux
Foods that may trigger or worsen acid reflux:
- Chocolate — While it’s a popular indulgence, chocolate contains elements like caffeine, cocoa, and certain compounds that can contribute to reflux. One compound in particular tends to relax the lower esophageal sphincter (LES), making it easier for acid to travel upward.
- Peppermint — Though it can ease bowel discomfort, peppermint may actually aggravate acid reflux. It relaxes digestive muscles, including the LES, which can allow acid to escape from the stomach into the esophagus.
- High-fat foods — These can slow digestion and cause the LES to relax, giving acid more opportunity to move upward. Fried foods, fatty cuts of meat like bacon or ribeye, and full-fat dairy are common offenders.
- Spicy meals — Spices can worsen reflux in two ways: by slowing digestion due to capsaicin and by irritating the esophagus on the way down.
- Highly acidic items — Acid-rich foods like citrus fruits and juices, tomatoes, pineapple, and tangy dressings can add to the acidity in your stomach, increasing the chances of reflux.
- Garlic — Raw garlic is known to cause digestive discomfort and can be especially problematic for individuals with acid reflux.
- Onions — Particularly when raw, onions can ramp up acid production, heightening the risk of heartburn.
- Beverages with alcohol, caffeine, or bubbles — Drinks like coffee, soda, energy drinks, and cocktails can all contribute to LES relaxation or expand the stomach with gas, leading to acid pushing upward.
8 Foods That Help Acid Aeflux
Recommended foods for managing acid reflux:
- Non-citrus fruits and vegetables — Almost all fruits and veggies (excluding the acidic ones listed above) can be beneficial. They’re rich in fiber and nutrients, and typically low in fat and sugar. Choices like bananas, melons, green beans, asparagus, and broccoli are especially stomach-friendly.
- Whole grain options — Whole grains such as oatmeal, brown rice, and whole-wheat bread are fiber-rich and can help absorb excess stomach acid, lowering the likelihood of reflux.
- Low-fat proteins — Lean protein sources like grilled chicken, fish, tofu, and egg whites are excellent options. Preparing them by baking, poaching, or broiling is best for keeping meals reflux-safe.
- Legumes — Beans, lentils, and peas supply valuable nutrients, plant-based protein, and fiber, supporting digestion and minimizing acid buildup.
- Seeds and nuts — Nuts and seeds like almonds, flaxseed, chia, and peanuts may help absorb acid and deliver healthy fats and other beneficial nutrients.
- Yogurt — Cool and calming for the digestive tract, yogurt also offers probiotics that promote gut health and can reduce irritation.
- Sources of healthy fats — While fat is essential, healthier unsaturated fats are the better choice. Try incorporating avocados, soy-based products, walnuts, and olive oil into your meals.
- Ginger — Well-known for its anti-inflammatory and digestive benefits, ginger can be enjoyed in teas, soups, smoothies, or stir-fries.
If persistent acid reflux is interfering with your well-being, or if symptoms occur multiple times per week, it may be time to consult a gastrointestinal specialist at Gastroenterology Consultants of San Antonio.
Acid Reflux Foods FAQ
Which foods can quickly reduce stomach acid?
Bananas are a go-to choice for rapid relief. Thanks to their alkaline nature, they help neutralize excess acid and are often well tolerated by individuals prone to heartburn.
That said, food sensitivities vary widely. What works well for one person might not be effective for another. Keeping a detailed food journal can help identify your unique triggers and safe foods. If reflux continues to be a problem, professional guidance is recommended.
Why are bananas effective against acid reflux?
Bananas have natural antacid properties that may decrease the acid levels in your stomach, providing a gentle and effective form of relief.
Is oatmeal beneficial for managing acid reflux?
Yes, oatmeal is an excellent source of fiber, which can help absorb stomach acid and ease reflux symptoms. It’s a filling, nutritious breakfast option that’s easy on the digestive system.
What lifestyle changes can help prevent reflux?
Beyond diet, strategies such as eating smaller meals, avoiding bedtime snacking, keeping a healthy weight, and steering clear of tobacco use can help reduce the frequency and severity of acid reflux.
Can chocolate trigger heartburn?
Yes, it can. Chocolate includes substances like caffeine and theobromine, which may weaken the LES, allowing acid to escape into the esophagus. Its high fat content can also increase acid production. However, individual tolerance varies.
Will these food suggestions work for everyone?
People respond differently to foods. While one person may find relief from a certain diet, another might not. That’s why it’s essential to pay attention to your own body and seek advice from a healthcare provider if symptoms persist.
When in doubt about how your diet may be affecting your reflux, consulting with a medical professional is the best course of action. They can tailor a plan to suit your specific needs.
Related:
- 15 Common Acid Reflux Questions Answered
- 12 Foods That Cause Acid Reflux
- The Best Ways to Treat Acid Reflux
- Acid Reflux Treatment: Understanding Your Options
