GERD Diet: 20 Foods to Help With Acid Reflux

Gastroesophageal reflux disease (GERD) is a prevalent digestive disorder impacting an estimated 7 million individuals in the United States. Characterized by the backflow of stomach acid into the esophagus due to a compromised lower esophageal sphincter (LES), GERD presents a chronic condition that requires management rather than a rapid cure. Adhering to a diet that includes specific foods known to mitigate symptoms can aid in regulating stomach acid production, offering relief to those affected by this condition.

Vegetables

Vegetables, renowned for their minimal fat and sugar levels, are instrumental in curbing the production of stomach acid. An extensive range of vegetables offers this benefit, with particular emphasis on artichokes, leafy greens, carrots, squash, sweet potatoes, asparagus, green beans, peas, cucumbers, and fennel, as highlighted by Dr. Axe. Additionally, Health.com notes that celery, with its abundant water content, and parsley, traditionally utilized for its stomach-soothing and digestive properties, are excellent dietary choices for managing acid reflux.

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Ginger

Ginger, recognized for its innate anti-inflammatory qualities, is deemed beneficial for alleviating heartburn and various digestive discomforts. It is recommended to consume ginger in forms such as candied slices, tea, or dietary supplements post-meal for optimal results. Additionally, as noted by Dr. Axe, incorporating turic into one's dietary regimen may yield comparable health advantages.

Oatmeal

Oatmeal is a wholesome and satisfying breakfast choice, known for its high fiber content as a whole grain. It has been reported by Medical News Today that dietary fiber is associated with reduced symptoms of GERD, highlighting the importance of fiber intake for digestive health. Consequently, incorporating a sufficient amount of oatmeal into your diet can be beneficial for managing GERD symptoms effectively.

Non-Citrus Fruits

Numerous fruits provide a significant intake of dietary fiber and specific carbohydrates which have been shown to alleviate symptoms associated with gastroesophageal reflux disease (GERD). Renowned sources such as GICare.com identify apples, berries, melons, bananas, peaches, and pears as contributors to this beneficial effect. Nevertheless, it's important to note that, as documented by Health.com, a minority of individuals—about 1 to 2 percent—may experience an exacerbation of acid reflux symptoms when consuming bananas or melon. Therefore, individual responses to these fruits may vary.

Salmon

Salmon is highly regarded for its rich protein content and the presence of omega-3 fatty acids. These nutrients have been recognized for their potential benefit in alleviating symptoms associated with GERD. As noted by Gerd-Diet.com, numerous individuals have reported a marked improvement in their GERD symptoms after incorporating omega-3s into their diet. Nonetheless, individual responses may vary, and it is advisable to monitor one's own tolerance and reaction to salmon intake.

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Egg Whites

Studies indicate that eggs may alleviate symptoms associated with GERD. It is advisable, as outlined by Healthline, to avoid egg yolks due to their high-fat content that could potentially exacerbate reflux symptoms. Nonetheless, individual responses vary; Dr. Axe highlights that certain individuals might find their symptoms aggravated after consuming egg whites, which can lead to air becoming trapped within the gastrointestinal tract. It is important to monitor one's own reaction to these food components to manage GERD effectively.

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Healthy Fats

Certain fats, specifically saturated and trans fats, may exacerbate GERD symptoms; however, healthy fats such as monounsaturated and polyunsaturated fats can alleviate these conditions. Monounsaturated fats are derived from olive oil, avocados, and various nuts and seeds, as identified by the International Foundation for Functional Gastrointestinal Disorders. Polyunsaturated fats, alternatively, are present in safflower, flaxseed, and walnut oils, soy products like tofu, and fatty fish, including salmon and trout, all of which offer nutritional benefits for those managing GERD symptoms.

Yogurt

According to the AARP, yogurt consumption offers several advantages for those managing acid reflux, primarily due to its content of probiotics that bolster the immune system. Its high protein levels support digestive health, while the food's texture may ease stomach irritation. To further enhance its effectiveness against reflux, integrating ginger into the yogurt can provide additional anti-inflammatory benefits.

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Low-Fat or Skim Milk

Individuals with sensitive stomachs may find cow's milk with high fat content to be challenging to digest, potentially exacerbating conditions like reflux. However, a complete avoidance of milk is not necessary. Instead, choosing low-fat alternatives such as skim milk or low-fat buttermilk can be beneficial. These options are gentler on the stomach and may be preferred by those who enjoy milk but wish to minimize discomfort from acid reflux.

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Apple Cider Vinegar

Many individuals advocate for the use of apple cider vinegar as a potential home remedy for acid reflux, despite the lack of scientific verification. If you are considering this option, it may be worthwhile to test its effects personally. Dilute a small quantity in warm water and consume it alongside your meals. It is important, however, to avoid ingesting it in its undiluted form, as the acidity could lead to irritation of the esophagus.

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Brown Rice

Brown rice serves as an accessible remedy for mitigating acid reflux symptoms due to its high fiber content, which aids in the absorption of stomach acid. Its versatility allows for a variety of simple preparation methods. Moreover, whole grains such as whole wheat bread, millet, quinoa, and couscous are also excellent sources of dietary fiber that can support digestive health.

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Potatoes

Potatoes have been identified as a beneficial food for those suffering from heartburn, a common symptom of acid reflux. According to Healthline, including potatoes and other grains in your diet could reduce the risk of developing gastroesophageal reflux disease by up to 42 percent. It is important to note, however, that when preparing potatoes, one should avoid adding onions or garlic, as these ingredients may exacerbate acid reflux symptoms.

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Olive Oil

While it is true that consumption of high-fat foods may exacerbate acid reflux symptoms, it is essential to include fats in a healthy diet. Accordingly, opting for olive oil over conventional choices such as butter or margarine is recommended. However, it is important to be aware that olive oil possesses intrinsic acidity that might intensify acid reflux in some individuals. Therefore, choosing extra virgin olive oil, which typically has a lower acidity, could be a preferable alternative for cooking and dietary inclusion for those managing acid reflux.

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Water

Opting for sugary beverages, juices, or alcohol can easily become routine; however, these choices are not ideal for individuals with acid reflux as they may exacerbate symptoms. Likewise, carbonated drinks are known to cause gas, potentially aggravating discomfort. Water is the optimal choice for hydration, supporting all bodily functions and providing relief for those with acid reflux. It is recommended to prioritize water as the primary source of hydration to maintain digestive health and overall wellbeing.

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Lean Meat

Lean meats such as chicken, fish, and turkey are recommended for individuals managing GERD symptoms, owing to their low fat content. According to Healthline, preparing these meats through methods such as grilling, broiling, baking, or poaching is preferred, as they are healthier cooking alternatives.

Lettuce and Celery

According to WebMD, individuals suffering from acid reflux should avoid foods that exacerbate gas production. It is advisable to opt for stomach-friendly alternatives such as lettuce and celery, which do not contribute to gas formation like beans or dried fruits might. These vegetables are not only low in calories, but their high water content also supports hydration, making them suitable choices for managing acid reflux symptoms effectively.

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Parsley

Many garnishes have been shown to alleviate symptoms of acid reflux, with parsley being a notable example. Renowned for its stomach-soothing properties and enhancing digestion over generations, incorporating parsley into your diet may contribute to improved gastrointestinal health.

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Red Apples

Apples offer numerous health advantages, including a decreased likelihood of cardiovascular diseases and certain types of cancer. They are particularly beneficial for individuals suffering from acid reflux, as they are rich in alkalizing minerals such as calcium, magnesium, and potassium. According to Healthline, these minerals can alleviate acid reflux symptoms. It is advisable to opt for red apples, which are lower in acidity compared to green varieties, to minimize exacerbation of symptoms.

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Lemon Water

Lemon water may serve as a soothing beverage for those seeking to mitigate stomach acidity. By diluting a modest quantity of lemon juice in warm water, the resulting mixture exhibits an alkalizing influence, despite the inherent acidity of the lemon juice, helping to provide relief for the stomach.

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Find More Foods That Help Acid Reflux Online

Modifying your diet is a highly effective approach for managing acid reflux. Incorporating specific GERD-friendly foods into your eating plan can significantly alleviate your symptoms. For comprehensive information on suitable foods, we recommend conducting an online search to enhance your understanding and dietary options.