If you’ve ever felt a burning sensation in your chest after eating, you’re not alone. Acid reflux happens when stomach acid flows back into your esophagus, causing discomfort. While medications can help, your diet plays a big role in managing symptoms. Let’s explore simple, everyday foods that can ease the burn and keep you feeling your best.
Vegetables and Fruits
Vegetables like spinach, broccoli, and cucumbers are gentle on your stomach because they’re low in acid and fat[1][2]. Potatoes (without spicy toppings) are another safe choice[1]. Non-citrus fruits such as bananas, melons, and apples are less likely to trigger reflux compared to oranges or tomatoes[2][3]. Bananas, in particular, can coat your esophagus to reduce irritation[2].
Whole Grains
Oatmeal is a superstar for acid reflux. It’s filling, absorbs stomach acid, and won’t leave you overeating[1][2][4]. Brown rice and whole-grain bread are also good options, but avoid heavy sauces or butter[2]. Stick to plain preparations to keep meals soothing.
Lean Proteins
Skinless chicken, turkey, and fish (like salmon) are excellent protein sources that won’t weigh down your stomach[1][5][6]. Eggs (especially whites) are another safe bet[1]. Avoid fried meats or fatty cuts, as grease can worsen reflux[5][3].
Healthy Fats
Not all fats are bad. Olive oil, avocado, and nuts like almonds in small amounts can be part of a reflux-friendly diet[1][2]. These fats are less likely to relax the muscle that keeps stomach acid in place[1].
Dairy Options
Low-fat yogurt and milk can temporarily buffer stomach acid and soothe your esophagus[2][3]. Opt for plain varieties without added sugars or citrus flavors. Skip full-fat cheese and ice cream, as they’re harder to digest[7][3].
Herbal Teas
Ginger tea is a natural remedy that aids digestion and reduces nausea[1][2]. Chamomile tea is another calming option. Avoid mint teas, though-they can relax the muscle that prevents acid leaks[7][2].
Tips for Managing Acid Reflux
- Eat smaller meals: Large portions put pressure on your stomach, increasing reflux risk[7][3].
- Avoid lying down after eating: Wait at least 2–3 hours before napping or bedtime[7].
- Stay hydrated: Water helps dilute stomach acid, but skip carbonated drinks[2][8].
Foods to Limit
While everyone’s triggers differ, common culprits include spicy foods, chocolate, coffee, alcohol, and greasy snacks[7][4][3]. Tomatoes, onions, and citrus fruits may also cause issues for some people[4][6].
Bottom Line
There’s no one-size-fits-all diet for acid reflux, but focusing on whole, low-acid foods can make a big difference. Experiment to find what works for you, and pair these choices with mindful eating habits. If symptoms persist, talk to a doctor for personalized advice[3][6].
By making small tweaks to your meals, you can enjoy eating without the burn. Remember: gentle foods, smaller portions, and staying upright after meals are your best tools for relief.
Sources
- https://www.healthline.com/health/gerd/diet-nutrition
- https://www.aarp.org/health/conditions-treatments/info-2017/foods-help-acid-reflux-fd.html
- https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-restrictive-diet-usually-not-necessary-to-control-symptoms-of-gerd/
- https://www.health.harvard.edu/diseases-and-conditions/what-to-eat-when-you-have-chronic-heartburn
- https://www.tuasaude.com/en/gerd-diet/
- https://www.uhhospitals.org/blog/articles/2014/04/best-and-worst-foods-for-acid-reflux
- https://www.rexhealth.com/app/files/public/09c2e7b6-be2c-4128-9125-4d718526b380/pdf-rex-digestive-anti_refluxdiet.pdf
- https://www.clevelandclinicabudhabi.ae/en/health-hub/health-resource/treatments-and-procedures/an-overview-of-a-diet-well-tolerated-by-the-stomach-and-intestines