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Best and Worst Foods for an Acid Reflux Diet – HealthifyMe

Written by hana

If you frequently experience a hot burning sensation in the chest, a feeling of food stuck in your throat or gassy bloating in your stomach, it’s time to pay attention. These may be signs of gastroesophageal reflux disease, known as acid reflux. Fortunately, the acid reflux diet is a relatively simple and very effective way to treat this problem.

The GERD diet has evolved from the days when you couldn’t eat anything or had to cut out all but bland foods. Today, that is no longer the case. You can still enjoy a filling, healthy, acid reflux diet without compromising on taste and quality. However, what you choose to eat can have an effect. So, keep reading to find the best and worst foods for acid reflux.

Understanding the acid reflux diet

Acid reflux occurs when stomach acid returns to the esophagus. Stomach acid reflux will irritate the delicate lining of your esophagus, causing a burning sensation in your chest. If it happens repeatedly for a long time, it will eventually lead to gastroesophageal reflux disease (GERD). You can easily manage heartburn and other symptoms by changing the amount and timing of your meals. Early dietary modification can also allow you to avoid invasive treatments.

An acid reflux diet adds less acidic and more alkaline foods to your eating pattern. Although there is no proven “acid reflux diet,” eating more foods that reduce acidity can help relieve or avoid symptoms. The goal is to design a diet based on diverse food groups, including fruits, vegetables, lean proteins, complex carbohydrates, and healthy fats.

HealthifyMe Note

Dieting for GERD does not mean cutting out all your favorite foods. Simple adjustments to your current diet are often enough to help reduce the annoyances of acid reflux. Creating the right diet plan involves figuring out what’s best for you.

Foods that help prevent and treat acid reflux

Nutrition experts always suggest that a balanced diet with vegetables, protein and fruits is best. But, sometimes, a little trial and error, or a combination of methods, may be necessary to find the best foods for acid reflux.

Here are the foods you can try on an acid reflux diet:

all grains

Oatmeal and brown rice are two types of foods rich in fiber and whole grains that help reduce acid reflux symptoms by absorbing stomach acid.

vegetables and fruits

Almost all vegetables and non-acidic foods prevent acidity due to their low fat, low sugar, and high fiber content.

lean protein

Protein sources such as chicken, seafood, tofu, and egg whites can relieve symptoms. You can eat it baked, boiled, boiled or grilled.

Beans, peas and lentils

Beans, peas and lentils are not only a good source of fiber but are also rich in proteins, vitamins and minerals that improve digestion.

Nuts and seeds

Nuts and seeds are powerhouses of fiber and essential nutrients, which aid stomach acid absorption. They include almonds, peanuts, flaxseeds, and chia seeds.


As an anti-inflammatory food source, ginger is highly beneficial in treating digestive issues. You can add it to soups, smoothies, and herbal teas.


Eating yogurt, which is a rich source of protein, adds a soothing effect to the damaged esophagus and supports the digestive system.

healthy fats

Eating fatty foods can trigger symptoms of acidity. However, replacing unhealthy fats with unsaturated fats such as avocados, olive oil, walnuts, and soy products can be good options for acidity.

Foods that worsen acid reflux

The need to avoid foods that cause acidity is as vital as adding certain items to your diet. Examples of foods to reduce or eliminate in your diet include:


Chocolate is everyone’s favorite, but while on an acid reflux diet, you should stay away from it. Furthermore, caffeine, cocoa, and other chemicals found in chocolate can lead to heartburn.


Despite the role of mint in soothing intestinal problems, it tends to increase the symptoms of GERD.

fatty foods

Long-term digestion of fatty foods stimulates the overproduction of stomach acid. In addition, fried foods, meat, and full-fat dairy products can aggravate symptoms.

spicy food

Spicy foods worsen acidity by slowing digestion and irritating the esophagus further.


Garlic causes heartburn and stomach upset in patients with GERD.

acidic foods

Acidic foods and drinks act as acidifiers. It includes citrus fruits, juices, tomatoes, pineapples, etc. with high acid content.


Onions, especially in their raw form, increase acid production and increase the risk of heartburn.

Soft drinks, caffeine and alcohol

Drinking soft drinks, caffeine, and alcohol can expand the stomach and push the contents up.

Acid Reflux Diet Checklist Eating Plan

Meal timing can vary from person to person, but it is not recommended to eat a full meal three or four hours before bed. Likewise, it is a good idea to avoid lying down for at least two hours after a meal. Then, with proper guidance, it’s time to plan your menu around an acid reflux diet.

Here is a one day menu plan for your reference:


  • Low-fat yogurt with watermelon and apple: ½ cup



  • Scrambled egg whites: 2
  • Whole grain toast: 1 slice


  • Herbal tea: 1 cup
  • Puffed plain rice: 1 cup


  • Brown rice: half a cup
  • Oven grilled chicken breast: 1 piece
  • Boiled cauliflower: half a cup

HealthifyMe Note

Coming up with the right diet is very individual as not all triggers will affect everyone the same. Therefore, proper dietary modifications for acid reflux always begin with advice from healthcare professionals.

Benefits of an acid reflux diet

Following an acid reflux diet has many benefits besides reducing acidity. Here are some of the benefits of how it contributes to your physical health and overall well-being.

Helps lose weight

There is a relationship between acid reflux and weight loss. Since the diet is rich in fiber and protein, it will help you feel full for a long time, which will aid in healthy weight loss.

clear mind

Following an acid reflux diet will enhance cognitive abilities, profoundly affecting focus and clear thinking. Moreover, getting rid of acidity will improve mental skills and sleep patterns.

Other useful tips

It is a good idea to consult your doctor to find the best foods for acid reflux and symptom relief. Take charge of your health by downloading HealthifyMe today, where you can get the best advice from qualified nutritionists.

These healthy lifestyle changes can provide relief from acid reflux without medication:

  • Maintain a healthy weight and lose weight if necessary
  • Walking after a meal encourages the gastric juices to flow in the right direction
  • Eat small, frequent meals instead of three large meals a day
  • Avoid eating right before bed
  • Stay hydrated to reduce stomach acid


Preventing acid reflux requires focusing on healthy, fresh foods and an active lifestyle. What you eat and when you eat it is critical in an acid reflux diet. However, there is no single diet that can control all symptoms. Hence, it is essential to identify triggers by keeping track of the foods you eat and monitoring your habits. Health experts encourage a balanced diet with the right changes for your overall well-being.

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