Home » Nutrition » 14 Foods For Acid Reflux That You Can Eat To Reduce Symptoms

14 Foods For Acid Reflux That You Can Eat To Reduce Symptoms


“Get some food, and everything is good.” That’s how you sum up the life of a foodie. But some way or the other, isn’t everyone a food admirer?

Enjoying wholesome meals is bliss. But sometimes, bitterness due to acid reflux ruins it all. Some people are at a higher risk of experiencing it often.

When it develops into a long-term problem, it may ruin your overall health. Hence, you could distance yourself from the foods to avoid acid reflux.

Although, some healthy habits offer great help. These are useful in both heartburn and GERD. You can try weight management and small meals, to begin with.

Quitting long-built guilty pleasures like smoking and alcohol consumption can slowly be eliminated. With this being said, let’s quickly advance to the central part.

best foods for acid reflux

Foods You Can Eat During Acid Reflux

This chronic disorder, in medical terms, is known as GERD.

Gastroesophageal reflux disease causes[1] acid to enter the esophagus. This causes pain, bloating, and irritation.

Diet has a crucial role to play. Certain foods might lower your risk of acid reflux. These foods will help control your symptoms if you suffer from them frequently.

The main reason behind acid reflux is acidity itself. So during[2] heartburn, eating highly acidic foods is a big no.

You should opt for alkaline foods[3] to help neutralize the acid. Aside from these, liquid foods and fiber-rich foods are also beneficial.

  1. Oatmeal

    Oatmeal is the top pick for breakfast. Even fitness freaks are awestruck by its benefits. It is nutritious and blends in with diet plans.

    The critical nutrient present in it is fiber.

    Fiber is an essential[4] part of the body’s necessities. It is vital for smooth digestion.

    In the case of acid reflux, fiber boosts satiety. Therefore, hunger doesn’t strike you very often. You might feel full. This may help eliminate the risk of overeating.

    Some studies suggest that it may promote the growth of healthy bacteria in your gut.

    This comes in handy during acid reflux.

    The food is digested quickly. Therefore it does not stay in the stomach for a long time. This may avoid acid reflux.

    Other advantages you get are eased up constipation, antioxidants, and blood sugar levels.

    Oatmeal is also one of the best foods for weight loss, so if you are on a diet and are looking to shed some weight, then Oatmeal is a definite friend.

  2. Watermelon

    Watermelon is a must-have fruit for reducing acid reflux. This sugary fruit has about 92% water. This helps you stay hydrated.

    Moreover, this water may dilute the acid produced in the stomach. So the probability of weakening of the impact of acid subsequently increases.

    Another highlight is that the sugar present in watermelon is not harmful to you.

    So you can enjoy delicious watermelon juice to satisfy your sweet cravings.

    Besides watermelon, a variety of sweet non-citrus fruits can be consumed.

  3. Ginger

    In contrast to the refreshing summer fruit, we have a winter spice ginger. Though it can be cultivated nearly the whole year, it is popularly used in winter. The reason is its warming effect.

    Ginger is considered[5] alkaline. Moreover, it is a part of traditional medicine for improving digestion.

    The enzymes activated help[6] bring the best in their medicinal properties.

    According to a few studies, it has anti-inflammatory properties.[7] These have been linked to acid reflux treatment.

    Researchers believe ginger may prevent acid reflux symptoms by relieving inflammation in the esophagus.

    Consuming ginger root tea at a gap of half-hour before or after meals can help.

    It is better to use it as an alternative treatment and not a permanent remedy.

    Ginger is also one of the best herbs for anxiety and could be used as a home remedy for cold sores. Hence, you could say that it is a kind of all-rounder substance that one could consume.

  4. Vegetables

    Veggies are versatile. Their benefits have no bounds.

    Their utility is not limited to a particular goal or diet plan. A healthy and balanced diet always includes[8] some veggies.

    Greens, particularly leafy greens, are one of the richest nutrition sources. This will help stay in shape and reduce the risk of other problems.

    Acid reflux is one of these problems. Green leafy vegetables may also reduce bloating.

    Kale, broccoli, and spinach might be your companion during acid reflux.   Besides the greens, carrots, potatoes, and beets may also help.

  5. Coconut Water

    It is an excellent option to beat the summer heat. One could easily say that coconut water has several benefits some of them are hydrating and nutritious. But it has more to offer than just a refreshing summer drink.

    Coconut water eases acid reflux.

    It is a relief when plant and full-fat dairy milk worsen acid reflux. The presence of some electrolytes might balance the pH levels.
    Hence the acid reflux can be neutralized using coconut water.

  6. Egg Whites

    Eggs are an excellent protein source. As far as egg whites are low in cholesterol and fats, they are safe to be consumed during acid reflux.

    Raw egg whites are found[9] to be high in protein and low in cholesterol levels as compared to whole egg whites.

    Another essential aspect to note is the pH value. The egg is neutral as a whole. But the whites are slightly alkaline. Their pH increases from 7.6-9.2 as they age.

    It may neutralize the acid produced.

  7. Lean Meats And Seafood

    Fatty foods might be the wrong choice during reflux. Therefore, most meats are better avoided.

    Now, this doesn’t mean you have to give up on meat. Just remember to opt for lean meat.

    Chicken breasts can be the ideal choice. They bring[10] protein to the plate without adding fat. To reduce fat content further, remove the skin.

    Another option available is turkey. It is also low in fat. Talking about seafood, you can consider shrimps, lobsters, and shellfish.

    Some fish options are salmon, trout, tuna, and sardines. These fish belong to the oily fish category but are low in fat and high in omega-3.

    However, some people report digestive issues due to fish. It may trigger reflux for some people.

  8. Honey

    Honey is known to inhibit prostaglandin E2 and nitric oxide production. This relatively brings down[11] inflammation.

    Therefore, it acts as a smooth protecting cover to prevent acid reflux. Moreover, it keeps acid down. Its non-peroxide antibacterial activity helps in treating heartburn.

    As per a study, a person reported reduced heartburn symptoms after consuming 1 tablespoon of honey daily. The antioxidants present in it may also relieve acid reflux.

  9. Milk And Yogurt

    Dairy products are an excellent source of fats. So it’s equally valid that they may cause reflux. But the fact is the fat present causes problems.

    Choosing low-fat milk and yogurt can soothe the burning sensation.

    They might also act as a temporary buffer. Hence the action of an acid is overruled.

    The use of milk and yogurt for acid reflux has been a part of home remedies.

    However, lactose-intolerant people should not consume these products.

  10. Fennel Seeds

    Another home remedy to consider[12] for reflux is fennel seeds. They are sweet and have a flavor similar to licorice.

    These seeds have been a part of households for ages. It is common in countries like India to eat fennel seeds after meals. It freshens the breath and leaves a sweet taste.

    But the reason for eating it after meals is much more than freshness. Fennel is said to improve digestion. It might clean your stomach and kill bacteria.

    It soothes the muscle of the stomach, preventing pressure on walls and gastric problems.

    It is best to chew some fennel seeds after meals. You can also try soaking them in water and then consuming your rejuvenating drink.

  11. Fermented Vegetables

    Fermented veggies are a great way to lower acidic levels. They contain probiotics.

    These probiotics protect[13] the inner lining of the stomach.

    Some fermented foods are acidic. However, fermented veggies like pickles and your favorite kimchi are beneficial during heartburn.

  12. Cucumber

    Cucumbers contain[14] a high amount of water. Except for keeping your body hydrated, the water dilutes stomach acid. This might weaken the acid reflux.

    Cucumbers are also alkaline. Therefore, they can be used to neutralize pH in the stomach.

    Remember that simple chopped pieces of cucumber or its juice is fine. Using pickled cucumbers can worsen heartburn.

  13. Apple Cider Vinegar

    Apple cider vinegar is claimed to reduce acid reflux. The surprising fact is that it is acidic.

    Taking a little extra acid may balance the acid production in the stomach.

    Moreover, it helps the breakdown and digestion of food. So, when the exit time of food reduces, it may reduce acid reflux as a result.

    Take no more than a tablespoon of apple cider vinegar mixed with a cup of warm water.

    On the other hand, apple cider vinegar has several benefits if you want to consume it daily.

  14. Kefir

    Kefir is a popular[15] fermented drink. Its origin traces back to Eastern Europe.

    It is mainly made from pasteurized animal milk. Despite its acidic nature, many people reported improvement in acid reflux after drinking kefir.

    It is due to the presence of lactobacillus and numerous other probiotics. They promote gut health, improve digestion and bring down acid reflux.

    To make it, you must add kefir grains to milk in a glass container. Avoid the use of metal.

    Ferment it for 24 hours at a temperature of 18-29°C. You can prepare several fresh batches from your kefir grains.

    If you don’t want to go for animal milk, you can also consider coconut milk, plain water, and coconut water.


Acid reflux is a common problem. Nevertheless, you should not take it lightly.

If it develops over time into something serious, it becomes gastroesophageal reflux disease.

In both cases, it is possible to control the symptoms and their severity.

Lifestyle changes are a must for controlling acid reflux and GERD.

Changes like quitting smoking, alcohol, and overeating help.

Besides that, nutrition plays an important role. Foods that contain high-fiber and low-fat are ideal.

Alkaline foods oatmeal, cucumber, greens, sweet fruits, ginger, and honey also neutralize acid reflux.

Thus, it can be concluded that one might be able to mitigate the symptoms of acid reflux by including these foods in their diet.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Catiele Antunes; Abdul Aleem; Sean A. Curtis. Gastroesophageal Reflux Disease. Last Update: May 4, 2022. Available from https://www.ncbi.nlm.nih.gov/books/NBK441938/
  2. Heartburn. Available from https://medlineplus.gov/ency/article/003114.htm
  3. The Best and Worst Foods for Acid Reflux. Available from https://www.nnc.gov.ph/regional-offices/mindanao/region-ix-zamboanga-peninsula/5866-the-best-and-worst-foods-for-acid-reflux
  4. Sergey Morozov, Vasily Isakov, and Mariya Konovalova. Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease. World J Gastroenterol. 2018 Jun 7; 24(21): 2291–2299. Published online 2018 Jun 7. doi: 10.3748/wjg.v24.i21.2291
  5. Supatra Lohsiriwat 1 , Mayurat Rukkiat, Reawika Chaikomin, et al. Effect of ginger on lower esophageal sphincter pressure. Randomized Controlled Trial. J Med Assoc Thai. 2010 Mar;93(3):366-72. Available from https://pubmed.ncbi.nlm.nih.gov/20420113/
  6. Mehrnaz Nikkhah Bodagh, Iradj Maleki, and Azita Hekmatdoost. Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Sci Nutr. 2019 Jan; 7(1): 96–108. Published online 2018 Nov 5. doi: 10.1002/fsn3.807
  7. Nafiseh Shokri Mashhadi, Reza Ghiasvand, Gholamreza Askari, et al. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. Int J Prev Med. 2013 Apr; 4(Suppl 1): S36–S42.
  8. Ammar Hassanzadeh Keshteli, Pouria Shaabani, Seyed-Reza Tabibian, et al. The relationship between fruit and vegetable intake with gastroesophageal reflux disease in Iranian adults. J Res Med Sci. 2017; 22: 125. Published online 2017 Nov 28. doi: 10.4103/jrms.JRMS_283_17
  9. Egg, white, raw, fresh. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  10. Guoyao Wu. Dietary protein intake and human health. Food Funct. 2016 Mar;7(3):1251-65.doi: 10.1039/c5fo01530h. Available from https://pubmed.ncbi.nlm.nih.gov/26797090/
  11. Yazan Ranneh,1 Abdah Md Akim,corresponding author2 Hasiah Ab. Hamid, et al. Honey and its nutritional and anti-inflammatory value. BMC Complement Med Ther. 2021; 21: 30. Published online 2021 Jan 14. doi: 10.1186/s12906-020-03170-5
  12. Shamkant B. Badgujar, Vainav V. Patel, and Atmaram H. Bandivdekar. Foeniculum vulgare Mill: A Review of Its Botany, Phytochemistry, Pharmacology, Contemporary Application, and Toxicology. Biomed Res Int. 2014; 2014: 842674. Published online 2014 Aug 3. doi: 10.1155/2014/842674
  13. Jing Cheng and Arthur C. Ouwehand. Gastroesophageal Reflux Disease and Probiotics: A Systematic Review. Nutrients. 2020 Jan; 12(1): 132. Published online 2020 Jan 2. doi: 10.3390/nu12010132
  14. Pulok K Mukherjee 1 , Neelesh K Nema, Niladri Maity, et al. Phytochemical and therapeutic potential of cucumber. Fitoterapia. 2013 Jan;84:227-36.doi: 10.1016/j.fitote.2012.10.003. Epub 2012 Oct 23. Available from https://pubmed.ncbi.nlm.nih.gov/23098877/
  15. Eirini Dimidi, Selina Rose Cox, Megan Rossi, et al. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients. 2019 Aug; 11(8): 1806. Published online 2019 Aug 5. doi: 10.3390/nu11081806

Leave a Comment

Working For Health

Working4health provides health news and health information which is backed by science.


Working For Health

#7293, 66 W Flagler Street STE 900 , Miami, FL 33130, United States