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The meal may be over, but for some, the memory lingers on — and not in a good way. Chest pain, belching, coughing and regurgitation are all part of an all-too-familiar picture for those who suffer from heartburn.
Incorporating foods that help curb acid reflux into your diet may alleviate discomfort and promote better digestive health, and knowing about those that can exacerbate symptoms can be equally as helpful.
"Improving your overall dietary patterns is an excellent way to reduce instances of acid reflux and prevent GERD," says Amy Bragagnini, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
What is acid reflux, or GERD?
Chronic acid reflux, known as gastroesophageal reflux disease (or GERD), is a condition caused by the flow of contents from the stomach upward into the esophagus. Heartburn is a symptom of GERD, which affects around 20 percent of Americans, the American College of Gastroenterology reports. What’s behind the burn: a weakening or malfunctioning of a ring of muscle at the base of the esophagus, the lower esophageal sphincter. When this doesn’t close properly, any acid-containing contents of your stomach can flow back up into the esophagus.
While antacids and other over-the-counter medications can help tame stomach acid, dietary tweaks can reduce the frequency and intensity of symptoms such as heartburn. But keep in mind that “every person is different,” says Julie Stefanski, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Your doctor or a registered dietitian can help identify which specific foods may ease your heartburn.
8 foods that help prevent acid reflux
These foods can help neutralize stomach acid immediately (or soon after consuming them):
Oatmeal is a high-fiber food that helps absorb stomach acid.
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1. High-fiber foods
According to a small 2018 World Journal of Gastroenterology study, high-fiber consumption may minimize issues with GERD. “High-fiber foods make you feel full,” says Dr. Neena Mohan, an associate professor of clinical medicine in gastroenterology at the Lewis Katz School of Medicine at Temple University. “That’s a good thing, because you’re less likely to overeat, which can contribute to heartburn.” What’s more, oatmeal in particular absorbs stomach acid. At the same time, "oatmeal would be considered a grain with concentrated sugar that may cause reflux," says Dr. Michael A. Pezzone, chief of gastroenterology at University of Pittsburgh Medical Center Mercy and an associate professor at the University of Pittsburgh School of Medicine. “Focus on fibers from fruits and vegetable rather than cereals,” adds Pezzone, who recommends increasing psyllium fiber up to 15 grams per day. A 2024 report in Nutrients showed that low-carbohydrate diets resulted in a significant improvement in GERD-related outcomes..
Other high-fiber options: whole-grain bread, brown rice and quinoa, as well as green vegetables such as asparagus, broccoli and brussels sprouts. But remember, Stefanski says: “Fiber can’t work unless there is also enough fluid in your diet,” so make sure to drink plenty of water.
Bananas are a good option because they are low in acid and can neutralize an irritated stomach.
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2. Bananas
This low-acid or alkaline fruit can help neutralize stomach acid by coating an irritated esophageal lining. And bananas are not only alkaline but also rich in pectin — a soluble fiber that helps keep food flowing nicely through the digestive tract. This can help you feel full longer, so you’re less likely to overeat. Go easy on them, though, as they can cause heartburn as well, Pezzone warns.
Other alkaline foods include melons (particularly cantaloupe and honeydew), grains (like wild rice, oats and quinoa), cauliflower and almonds.
Leafy greens are easy on the gut and won’t cause painful gas.
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3. Salad greens
Pile up your plate! These mild green leafy veggies are alkaline, so they’re easy on the gut and won’t cause painful gas. In fact, a small 2017 study published in JAMA Otalaryngology — Head & Neck Surgery showed that people who followed a plant-based Mediterranean diet heavy in such produce reported less frequent acid reflux symptoms. Just resist the urge to add high-fat dressings, acidic vinaigrettes or toppings such as onions, which can trigger GERD, Stefanski notes.
Yogurt can sooth heartburn and promote a healthy balance of bacteria in the gut.
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4. Dairy
Milk and yogurt act as a temporary buffer, soothing heartburn symptoms. “One of the reasons we’re symptomatic with acid reflux is because it causes damage to the lining of the esophagus,” says Dr. Nipaporn Pichetshote, a gastroenterologist at Keck Medicine of USC in Los Angeles. “Milk and yogurt coat the esophagus so you don’t feel that acid irritating that lining.” Yogurt is good for acid reflux, too, as it's rich in probiotics, which promote a healthy balance of bacteria in your gut, helping with digestion along with upping absorption of nutrients. Like yogurt, kefir can help your microbiome reduce inflammation as well, Bragagnini suggests. Opt for skim or low-fat varieties rather than those made from whole milk. “Foods that are higher in fat can cause more reflux,” Pichetshote says.
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