Yes you should be cautious with your food intake if you Have Acid Reflux / Gastroesophageal Reflux Disease…Here is the Why and How of it

  • Acid reflux occurs in the stomach when acid backs up due to sphincter muscles relaxing at the wrong time.
  • Some beneficial foods, such as high-fiber foods, alkaline foods, lean protein, and complex carbohydrates, prevent this from happening.
  • High-fiber foods improve digestion, while alkaline foods prevent excessive acid production in the stomach.
  • Lean protein absorbs less HCL, while complex carbohydrates work as a buffer in the stomach preventing acid reflux.
  • Drinks such as Ginger Tea, Non-fat milk, and lemon water are also great for avoiding acid reflux.  

If you suffer from acid reflux or heartburn, you probably already know that foods high in fat and sugar can cause these symptoms. But do you know the best foods to eat if you have acid reflux?

The esophagus is a tube that connects the throat to the stomach. When food passes through the esophagus, it comes into contact with the stomach’s acidic contents. This causes the lining of the esophagus to become irritated.

Acid reflux occurs when the lower part of the esophagus becomes inflamed due to exposure to gastric juices. Some common foods that cause acid reflux include alcohol consumption, smoking, spicy foods, coffee, chocolate, fatty foods, and carbonated beverages.

Category of Meals for Acid Reflux that You Should Eat

Many foods can help you schedule your Gastroesophageal Reflux Disease GERD diet plan. So here are the best foods to eat if you have acid reflux:

High-fiber Foods

High Fibre foods help keep our digestive system functioning correctly and prevent acid reflux. A high-fiber diet can help to prevent acid reflux by keeping the stomach contents from moving back and forth too quickly. It is also known to help lower cholesterol levels and reduce the risk of heart disease.

High-fiber foods absorb stomach acids and reduce their impact on the stomach lining. They further ensure that your stomach pH is balanced and reduce the amount of acid produced. High-fiber foods act as a digestive aid in the stomach, helping to displace stomach acid.

Overeating is one of the reasons for heartburn, so as high-fiber foods are heavy, you are likely to eat less, which reduces acid reflux. Moreover, foods high in fiber include fruits, vegetables, and whole grains.

Alkaline Foods

Alkaline foods are another category of foods preventing acid reflux. They can help reduce inflammation in the stomach and intestines, which can help reduce the likelihood of reflux. Just like high-fiber foods, alkaline foods can also help to balance the pH levels in the stomach and intestines.

Alkaline foods can help improve digestion and absorption of nutrients in the intestines, which prevents the production of unnecessary acids in the stomach, ensuring acid reflux is far away from your body. Alkaline foods include nuts, melons, bananas, fennels, and cauliflower.

Although alkaline foods prevent acid reflux, they have significant drawbacks. They are low in calories. They can help reduce the number of calories consumed, contributing to obesity and obesity-related health conditions.

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Lean Protein

Lean protein is a great way to prevent acid reflux. When we eat meat, our stomach produces hydrochloric acid (HCL) to break down food. If HCL levels get too high, they can cause heartburn and acid reflux. However, if we consume lean protein, our body absorbs less HCL than if we eat fatty foods.

Lean protein is a good source of vitamins and minerals, which not only prevent acid reflux but can also help to improve overall health. Protein is a natural antacid and helps to reduce the production of stomach acid. Lean protein also contains a decent amount of fiber which can help to reduce the risk of heart disease and other chronic health conditions.

 So, eating lean protein keeps our digestive system working well. The foods containing lean protein are skinless poultry and fish.

Complex Carbohydrates

Complex carbohydrates are carbohydrates that have been broken down into smaller parts. These complex carbs are often referred to as starches, fiber, and dietary fibers. Carbohydrates are good for preventing acid reflux because they work as a buffer.

Moreover, carbohydrates are a good energy source and help keep you feeling fuller. Remember that high amounts of complex carbohydrates can also aggravate acid reflux due to the slow digestion of the food, so you have to consume a moderate amount.

Foods containing complex carbohydrates are sweet potatoes, brown rice, beans, and oatmeal.

Liquid Food Good For Acid Reflux

Non-Fat Milk

Milk is an excellent preventative measure for acid reflux. Milk can help to reduce the incidence of acid reflux by decreasing the amount of acid produced in the stomach. Furthermore, milk also contains substances that can help to relax the lower esophageal sphincter, decreasing the probability of acid reflux.

Moreover, milk contains a decent amount of calcium and other nutrients to help prevent acid reflux. However, the fat in milk can worsen acid reflux, so make sure you drink non-fat milk, which provides temporary but immediate relief from acid reflux. 

Lemon Water

Lemon water is a popular drink that is effective in preventing acid reflux. The drink is made by mixing water with lemon juice and is often recommended as a remedy for people who experience heartburn. Lemon water neutralizes the acid in the stomach, preventing stomach acid formation.

There are many benefits to drinking lemon water, including reducing the incidence of heartburn and vomiting. It also has anti-inflammatory properties, which may help reduce the risk of chronic diseases such as cancer. 

Ginger Tea

Ginger is a natural anti-inflammatory agent, which can help to reduce the symptoms of acid reflux. Ginger tea helps to improve digestion and promote healthy gut flora. Finally, ginger tea is also a great source of antioxidants, which can help protect the stomach cells against damage. This reduces the pressure on the lower oesophageal sphincter, which further reduces the acid in the stomach, reducing the probability of acid reflux. 

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Final Thoughts

Acid reflux disease (ARD) affects millions of Americans every year. You might wonder whether ARD is dangerous if you suffer from heartburn or indigestion. Acidic foods include tomatoes, citrus fruits, coffee, alcohol, vinegar, and carbonated drinks. They cause stomach acids to rise into the esophagus, causing discomfort and pain. So, avoid these foods as much as you can, if you are aiming to recover from this condition.


1. What foods neutralize stomach acid? 

Most foods containing high fiber and lean protein are excellent in neutralizing stomach acid. If we go into more detail, these foods include brown rice, oatmeal, seafood, egg whites, and whole-grain bread. These foods contain a significant amount of fiber and protein that help absorb the acid in the stomach.

2. What to drink for acid reflux?

Ans: Many beverages and drinks in the market contribute to acid reflux, such as alcohol and carbonated beverages, so you should ensure you avoid them. However, drink that reduce the symptoms of acid reflux are herbal tea, ginger tea, water, non-fat milk, and, most important, water.

3. Is yogurt good for acid reflux?

Ans: Not all types of yogurt are good for you. The two types of yogurt are low-fat and whole-fat yogurt. You should avoid whole-fat yogurt, while low-fat yogurt will help you deal with acid reflux. Low-fat yogurt contains probiotics and proteins that provide a cooling sensation.

4. Is rice good for acid reflux?

Ans: No, rice is not recommended for people with heartburn problems. Rice contains a lot of starch, which causes the stomach to produce excess amounts of hydrochloric acid. Hydrochloric acid is what causes heartburn. If you have heartburn, you should avoid eating foods that cause the stomach to make extra hydrochloric acid.

5. What sweets can you eat with acid reflux?

Ans: You must understand that sweets containing high sugar can be very dangerous for people suffering from acid reflux. But there are many low-sugar sweets that you can eat, such as ice cream, frozen yogurt, custard, low-fat cookies, and low-fat pudding. Sweets containing chocolates and peppermint are to be avoided. 

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