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.
Whole grains such as oatmeal, couscous and brown rice. Root vegetables such as sweet potatoes, carrots and beets. Green vegetables such as asparagus, broccoli and green beans.
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.
Avocado: Despite being high in fat, avocados are rich in healthy fats, which can settle your stomach and prevent acid reflux symptoms.
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.
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.
Oatmeal has been a whole-grain breakfast favorite for generations. It is a good source of fiber, so it keeps you feeling full and promotes regularity. Oats also absorb stomach acid and reduce symptoms of gastroesophageal reflux disease (GERD).
Foods to Eat on an Acid Reflux Diet
Noncitrus fruits: Apples, bananas, blueberries, and strawberries are safe bets.
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.
Potatoes — either boiled or baked and prepared without high-fat toppings — are a good option to help you prevent acid reflux.
The best bread for people with acid reflux is one that contains whole wheat or other whole grains. Whole grains are rich in fiber and help with digestion, which may reduce heartburn. Whole grain breads may contain any of the following ingredients: whole wheat.
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.
Is yogurt a good choice? Yogurt that is not too sour is also excellent for acid reflux, because of the probiotics that help normalize bowel function. Yogurt also provides protein, and soothes stomach discomfort, often providing a cooling sensation.
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.
While it's good to drink a lot of water when you have GERD, avoid drinking water just before bed time. It'll only wake you up in the middle of the night because you have to use the bathroom, and it may not be easy to drift back to sleep. Don't nap in the daytime.
The high levels of monounsaturated fats in extra virgin olive oil have been found to reduce acid reflux and inflammation in the esophagus. Additionally, compounds found in the oil can help strengthen the lower esophageal sphincter, which is responsible for keeping stomach acids from flowing back up into the esophagus.
The following foods may help reduce your acid reflux symptoms: Vegetables such as green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes and cucumbers are not only low in fat and sugar; they also help reduce stomach acid.