Lettuce, celery and sweet peppers – These mild green veggies are easy on the stomach – and won't cause painful gas. Brown rice – This complex carbohydrate is mild and filling – just don't serve it fried. Melons – Watermelon, cantaloupe and honeydew are all low-acid fruits that are among the best foods for acid reflux.
Whole grains — High fiber, whole-grains like brown rice, oatmeal, and whole grain breads help stop symptoms of acid reflux. They are a good source of fiber and may help absorb stomach acid. Lean protein — Low-fat, lean sources of protein also reduce symptoms. Good choices are chicken, seafood, tofu, and egg whites.
Green vegetables such as broccoli, asparagus, leafy greens, peas, cucumbers, and Brussels sprouts are known to prevent and alleviate acid reflux. In addition to being very low in fat, these vegetables are also high in alkaline content. The low pH offsets the high pH of the stomach acid.
Foods That Help Reduce Acid Reflux
Root vegetables, like carrots and beets. Green vegetables, including broccoli, cucumbers or green beans. High-fiber foods, such as oatmeal and brown rice. Alkaline foods – which have a higher pH and are the opposite of acidic foods – including melons, cauliflower and bananas.
Avocado: Despite being high in fat, avocados are rich in healthy fats, which can settle your stomach and prevent acid reflux symptoms.
Toast can help decrease nausea and reduce heartburn, but not all toast is the same. Whole wheat bread is more healthful than white bread but is high in fiber and can be difficult for some people to eat.
A 100% whole grain bread is a particularly healthy choice for people with acid reflux. Rather than containing only whole wheat, it can include other whole grains, so it provides a broader spectrum of nutrients.
Foods to Eat on an Acid Reflux Diet
Noncitrus fruits: Apples, bananas, blueberries, and strawberries are safe bets.
Cooking tomatoes won't reduce the acidity enough to prevent acid reflux either, so next time you are making pizza sauce, trying whipping up some fresh pesto instead, and try to limit (or eliminate) tomatoes from your diet.
Water. Most notably, mineral water with an alkaline pH – this may reduce the acidity of the stomach and help to denature the enzyme pepsin. It's this digestive enzyme that is thought to be responsible for much of the damage associated with reflux.
Some people with GERD find that the yolk of the egg aggravates their symptoms. The good news is that you can easily enjoy just the egg whites. To avoid butter and oil, eat just the white of a hard boiled egg. A light scramble in a little bit of butter or coconut oil is another option.
Is pasta good for acid reflux? By itself or with little sauce and cheese, pasta shouldn't trigger acid reflux. However, specific ingredients and toppings can lead to heartburn in people prone to it, such as heavy tomato or cream sauces, lots of garlic and spices, and carbonara (cream, cheese, and bacon).
Any root vegetable like potatoes, mushrooms, turnips, and carrots will reduce symptoms since they have a low acidity. Herbs are also a great option to include in your diet.
Some types, like Greek yogurt, plain unsweetened yogurt, and low-fat yogurts, are preferable for people with acid reflux.
Milk and dairy products are high in fat and tend to make heartburn worse. When you have frequent GERD symptoms, like heartburn, eating high-fat dairy products like cheese can aggravate your symptoms.
Mozzarella cheese is relatively low in fat and rennet compared to other cheese varieties, making it a safer choice for those with acid reflux.
Saturated fats such as butter, cream and cheese, can be especially bad for acid reflux, so try to ensure that the fats you eat are healthier unsaturated ones, such as avocado or walnuts.
Drinks such as ginger tea, certain fruit and vegetable juices, and plant-based milks may benefit people experiencing acid reflux and heartburn. Avoiding citrus juices, carbonated beverages, and alcohol can also help to reduce symptom frequency and severity.
FILLERS: try to stick to meats lower in fat, such as chicken, turkey, ham or roast beef. Buy meats that haven't gone through a lot of processing. For example, avoid smoked or cured meats, as these can often trigger heartburn; the meat is often spiced or glazed with honey or sugar.