What can I Eat with Acid Reflux?

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive disorder when stomach acid flows back into the esophagus. Heartburn, chest pain, and swallowing problems are a few symptoms that may result from this. It’s critical to monitor your diet if you suffer from acid reflux and make dietary selections that won’t exacerbate or trigger your symptoms.

A few general rules to abide by when picking meals and snacks are easy on the stomach, even though each person may have a different tolerance for particular foods. In this post, we’ll go over some of the greatest foods to eat when you have acid reflux and offer advice on controlling your diet to lessen symptoms. So let’s get started!

what can i eat with acid reflux

What can I Eat with Acid Reflux?

You should be aware that there are a wide variety of foods that can benefit those of you who experience acid reflux. Consider eating lean, alkaline meals. Similarly, consider eating foods that are high in protein. It’s crucial to remember that everyone is different and what works for one person may not work for another. 

If you have acid reflux, you should talk to your doctor or a registered dietitian to develop a personalized eating plan that works for you. In addition to these general tips, several specific foods may help to reduce the risk of acid reflux, including:


Consider including bananas in your diet if you have GERD or heartburn or want to keep your digestive system functioning properly. They are a great source of prebiotics, fiber, and potassium.

Pectin is a soluble fiber that facilitates the easy flow of stomach contents. They are not only good for you, but they can also make you feel fuller for longer. By doing so, you may feel less bloated and have a lower chance of overeating.

Leafy Greens

People with acid reflux should choose leafy greens like spinach, kale, and collard. These vegetables are less likely to cause reflux symptoms because they are high in nutrients and low in acid. Furthermore, they contain a lot of fiber, which might aid in absorbing stomach acid and lessen the chance of reflux.

Leafy greens may assist with acid reflux, but they’re also a rich source of antioxidants, which can help prevent chronic illnesses like cancer and heart disease. In addition, they contain a lot of vitamins and minerals, particularly vitamin K, vitamin A, and vitamin C.

While leafy greens can be a wholesome and nutritious food option for persons with acid reflux, they should still be eaten in moderation as part of a well-balanced diet. If you have any worries about your food and acid reflux, it’s also a good idea to speak with your doctor or a trained dietitian.


A low-acid, high-fiber breakfast like oatmeal is a smart choice for those with acid reflux since it can help to absorb stomach acid and lower the risk of reflux. Additionally, oatmeal is a wonderful source of nutrients, including fiber, protein, and antioxidants that can improve general health.

It’s crucial to remember that although oatmeal can be a healthy and nourishing option for those with acid reflux, it should still be consumed in moderation as part of a well-balanced diet. If you have any questions about the relationship between your food and acid reflux, you should consult your doctor or a trained dietitian.


As a low-acid, non-dairy substitute for cow’s milk, almond milk is a wonderful choice for those who have acid reflux. Almond milk is created by combining water and ground almonds; it is naturally free of lactose and dairy proteins, which might irritate certain persons with acid reflux.

Almond milk is a wonderful source of minerals like vitamin E, manganese, and magnesium and has possible advantages for acid reflux. It has fewer calories and fat than cow’s milk, making it a healthier option for those trying to control their weight.

Alkaline Foods

Those who experience acid reflux benefit greatly from eating an alkaline diet. This diet can help people lower their acid levels, relieve their symptoms, and stop the onset of certain ailments.

Foods derived from plants are the main component of an alkaline diet. These meals have a high fiber content yet low fat and cholesterol levels. In comparison to many other foods, they also contain less sodium.

They also aid in maintaining stable blood glucose levels, which may lessen the risk of high blood pressure and heart disease.

Nuts and Seeds

Eating various nuts and seeds is a good method to increase energy and enhance general health. Both fiber and good fats are abundant in these foods.

They are also a fantastic option for meat and other high-calorie, low-nutrient foods. They are teeming with antioxidants that prevent rancidity and oxidation of fats.

Additionally, by lowering LDL cholesterol and lowering the risk of heart disease, these nutrients aid. You may prevent heartburn by including nuts and seeds in your diet.

Lean Protein Sources

Eating a diet high in low-fat, lean protein can help with acid reflux symptoms. These meals have a lower acidity than red meat, which can irritate the esophagus lining.

The high fiber content of these foods can aid gastric acid absorption. Whole grains, nuts, and seeds are other foods that contain these nutrients.

A high-fiber diet has been associated with a lower risk of acid reflux, yet it is not a miracle cure. Chicken, turkey, and fish are all good options that are low in fat and acid. Consider a whole-grain tortilla to increase the fiber in your meal.


One of the finest treatments for acid reflux is yogurt. However, it’s crucial to pick the appropriate variety. It can differ from person to person, and picking the appropriate type might be challenging.

The greatest option for anyone with acid reflux is plain, low-fat yogurt. It has helpful bacteria that facilitate digestion. Additionally, it calms the digestive system.

Strawberry yogurt is a fantastic alternative. Antioxidants and fiber are abundant in them, which can help reduce acid reflux symptoms. For those who cannot tolerate lactose, it is also beneficial.

Lemon juice

A very common home treatment for acid reflux is lemon juice. While some people firmly believe it solves the issue, others disagree. In any event, it is best to get medical advice before implementing home cures.

Lemons are rich in ascorbic acid, a type of vitamin C that can help protect the lining of the stomach and esophagus. In addition, the fiber in lemons can reduce inflammation and ease esophageal irritation.


Ginger can be a very effective treatment for acid reflux. You can relieve your nausea and throbbing chest pains by taking a tiny bit of it.

Drinking ginger is one of the finest ways to treat acid reflux. Consuming too much of it can cause gas, bloating, and other issues. These come in various forms, including candy, syrup, and tea.

What to Drink at Night to Prevent Acid Reflux?

You can find various drinks useful in easing your symptoms if you get acid reflux at night. Remembering that everyone is unique and that what works for one person might not work for another is crucial.

It’s a good idea to consult your doctor or a certified dietitian for individualized guidance if you have acid reflux and are looking for ways to manage your symptoms. Here are some alternatives to think about:

  • Water: The danger of acid reflux can be decreased easily and effectively by drinking water. It can assist in neutralizing stomach acid and maintaining the LES’s (lower esophageal sphincter) correct operation. Aim to consume 8 cups (64 ounces) or more of water each day.
  • Almond Milk: In place of cow’s milk, almond milk is a low-acid, non-dairy option that may help lower the risk of reflux. You can avoid additional sugars that might cause reflux symptoms by choosing unsweetened almond milk.
  • Ginger Tea: Ginger contains built-in anti-inflammatory characteristics that can help lessen acid reflux’s effects. To avoid reflux, try making a cup of ginger tea before bed.
  • Chamomile Tea: Chamomile tea is a calming, caffeine-free alternative that may help lower the risk of acid reflux. Additionally, it provides calming effects that could improve sleep.
  • Green Tea with no Caffeine: Antioxidant-rich green tea has been linked to several possible health advantages. Choose a decaffeinated kind to prevent coffee, which may cause reflux symptoms.

Is Rice Beneficial for Acid Reflux?

Rice is a grain typically considered low in acid and may be advantageous for those who experience acid reflux. In addition to complex carbs, protein, and a range of vitamins and minerals, rice is a good source of nutrition. White, brown, and wild rice are among the available rice varieties.

Because it has more fiber than white rice and can assist in absorbing stomach acid and lessen the risk of reflux, brown rice is a suitable option for persons who suffer from acid reflux. There is also wild rice, which is a good source of minerals and fiber.

Rice is a versatile grain that may be easily incorporated into various cuisines and has possible benefits for preventing acid reflux. Add rice to stews, casseroles, and soups, or serve it alongside grilled fish or poultry as a side dish.

While rice can be a healthy and nutrient-dense food option for those with acid reflux, it should still be eaten in moderation as part of a well-balanced diet. If you have any worries about your food and acid reflux, it’s also a good idea to speak with your doctor or a trained dietitian.

What can you Eat for Dessert if you have Acid Reflux?

It can be difficult to select dessert options if you have acid reflux because they worsen your symptoms. However, there are still lots of delectable choices available. Bananas, melons, and berries are low-acid fruits that can be used to make a lovely and reviving dessert.

Additionally, you could try low-acid baked foods like cookies or cakes. Sorbet or frozen yogurt made from almond or coconut milk is a decent option for those who avoid dairy.

It’s critical to pay attention to your symptoms and steer clear of any items that exacerbate them. Remember to eat dessert in moderation as part of a healthy diet, and if you have any worries about your food and acid reflux, consult your doctor or a qualified dietitian.

What Food Should I Avoid if I have Acid Reflux?

You should be careful what you eat if you have acid reflux because some foods can worsen your symptoms. It’s crucial to remember that each person has a unique set of trigger foods, so it could take some trial and error to figure out which meals are problematic for you.

It’s a good idea to consult your doctor or a certified dietitian for specific guidance if you need clarification about which foods to avoid. If you suffer from acid reflux, you might wish to avoid the following food categories:

  • High-acid foods: Acidic foods like tomatoes, citrus fruits, and spicy foods can bring on acid reflux. Instead, concentrate on low-acid foods like bananas, melons, oats, and rice.
  • Alcohol and caffeine: Alcohol and caffeine both relax the LES and aggravate the esophagus lining, increasing the likelihood of acid reflux.
  • Chocolate: Theobromine and caffeine are both found in chocolate, and they can relax the LES and cause acid reflux.
  • Onions and garlic: These foods can result in indigestion and heartburn for some people.
  • Fatty or fried foods: High-fat diets, including fried dishes, can relax the lower esophageal sphincter (LES), leading to acid reflux into the esophagus. Pick lean foods like fish, chicken, and turkey, and go for healthier cooking techniques like grilling or baking.


In conclusion, controlling your Food can help you manage acid reflux and lessen its symptoms. You can lessen flare-ups and maintain a healthy, balanced diet by picking foods that are low in acid and simple to digest. It would be best to consider including lean meats, whole grains, fruits, veggies, and healthy fats in your meals and snacks.

Additionally, since eating huge meals can place additional stress on the digestive system, it’s crucial to pay attention to portion proportions and avoid doing so. Making tiny modifications to your diet and lifestyle can hugely impact managing acid reflux and enhancing your general health, even though it’s not always simple to avoid trigger foods.