Occasionally experiencing acid reflux (heartburn) is common, but some individuals endure burning discomfort, bloating, and belching almost every meal.

The esophageal sphincter, a muscular tube allowing food passage into the stomach and then closing to prevent regurgitation, typically safeguards the esophagus from stomach acid. However, relaxation of the sphincter can lead to food moving upward through the relaxed opening, causing acid reflux.

Apart from medications, lifestyle modifications also play an important role in acid reflux management. Certain foods can help relieve the symptoms of heartburn and improve overall digestive health.

However, some foods increase these symptoms.

Read the article to find the best and worst foods for acid reflux management.

Foods That May Increase Acid Reflux

Certain foods, known to trigger heartburn, relax the esophageal sphincter and slow down digestion, causing food to remain in the stomach longer. 

The main culprits are:

• Acidic foods and beverages like tomato juice
• Carbonated drinks
• Coffee (Caffeine)
• Alcohol
• Chocolate (Cacao)
• Mint
• Spicy foods
• High-fat foods like fried and greasy foods
• High-carb foods

These foods should be consumed in moderation since eliminating these foods completely might not be feasible or desirable for everyone. 

However, it’s wise to avoid consuming them close to bedtime to prevent them from lingering in the stomach and causing reflux when lying down. 

Opting for smaller, more frequent meals over larger ones and steering clear of late-night dinners and snacks is also recommended.

Foods That Reduce Acid Reflux Symptoms

The foods that reduce heartburn symptoms can fall into the following categories: 

Foods That Reduce Acid Production

Fiber-Rich Foods

Eating fibrous foods helps you feel full, reducing the likelihood of overeating, and possibly leading to heartburn. Include these healthy fiber-rich options in your diet:

• Whole grains like oats
• Fruits
• Vegetables such as spinach, broccoli, kale, asparagus, and Brussels sprouts.
• Legumes

Alkaline foods

Foods vary in acidity, measured on the pH scale. Those with low pH are acidic and more prone to causing reflux, while those with higher pH are alkaline and can counteract strong stomach acid. 

Alkaline foods include bananas, melons, cauliflower, fennel, and nuts.

Foods That Soothe and Protect The Stomach

Marshmallow root and slippery elm contain mucilage, which can form a gel-like coating on the esophageal and stomach lining. This coating acts as a barrier against acid.

Foods That Improve Digestive Function

• Probiotics, such as those found in yogurt and fermented foods, promote gut health, by maintaining gut bacteria and aiding digestion. Other probiotics include kefir and sauerkraut. Probiotics can reduce the occurrence of acid reflux.
• Papaya contains the enzyme papain that aids in digestion. Eating ripe papaya or drinking papaya juice can help with heartburn symptoms.

Foods That Reduce Inflammation

• Turmeric contains curcumin which is an anti-inflammatory.
• Foods rich in omega-3 fatty acids, such as fatty fish (e.g., salmon) or flaxseeds, can also help reduce inflammation.
• Ginger’s anti-inflammatory properties help reduce heartburn symptoms.
• Chamomile tea has calming properties and can help reduce inflammation

None of these foods can cure GERD or acid reflux, and what works for one person may not work for another. Your food choices will ultimately depend on how they affect you individually.

Related: Best Home Remedies For Heartburn

 Tips For Acid Reflux

In addition to dietary adjustments, certain lifestyle choices and medications can help manage acid reflux:

• Take antacids and other acid-reducing medications as needed, but avoid excessive use.
• Maintain a moderate weight.
• Avoid alcohol consumption.
• If you smoke, consider quitting.
• Avoid overeating and eat slowly.
• Stay upright for at least 2 hours after eating.
• Opt for loose-fitting clothing.
• Refrain from eating at least 3 hours before bedtime.
• Elevate the head of your bed by approximately 8 inches to alleviate reflux symptoms during sleep.

If symptoms persist or become severe, consulting a doctor is advisable. They can prescribe medication or provide more personalized dietary recommendations.

Summary

No specific diet has been definitively shown to treat acid reflux. However, certain foods might alleviate symptoms for some individuals.

If you’re unsure about incorporating certain foods into your diet, it’s best to consult with a doctor. What helps one person’s acid reflux symptoms might worsen them for another.

A doctor or registered dietitian can assist in crafting a dietary plan tailored to manage your specific symptoms.

References

1. Berkeley N. Limketkai. Functional Food in Relation to Gastroesophageal Reflux Disease (GERD). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10458865/
2. Gupta, E. (2022, March 28). Gerd diet: Foods that help with acid reflux (heartburn). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
3. Healthline Media. (n.d.). 7 foods to add to your diet for acid reflux. Healthline. https://www.healthline.com/health/gerd/diet-nutrition 
4. Newberry, C., & Lynch, K. (2019, August). The role of Diet in the development and management of gastroesophageal reflux disease: Why we feel the burn. Journal of thoracic disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702398/