Acid reflux is a condition in which acid backflow regularly from the stomach into the esophagus. This regurgitation is usually long-term, and can result in uncomfortable symptoms, including heartburn and pain in the upper abdomen. The severity of the condition often relates to diet and lifestyle.
Your doctor may diagnose you with gastroesophageal disease (GERD) if this happens more than twice a week.
Avoiding trigger foods and following other dietary tips may relieve the symptoms of GERD.
While no proven "GERD diet" exists, the following foods may help you ease or avoid symptoms.Vegetables
Vegetables are naturally low in fat and sugar, and they help reduce stomach acid. Good options include green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers.Oatmeal
Oatmeal is a breakfast favorite, a whole grain, and an excellent source of fiber. Oatmeal can absorb acid in the stomach and reduce symptoms of reflux. Other fiber options include whole-grain breads and whole-grain rice.Ginger
Ginger has natural anti-inflammatory properties, and it’s a natural treatment for heartburn and other gastrointestinal problems. You can add grated or sliced ginger root to recipes or smoothies or drink ginger tea to ease symptoms.Lean meats and seafood
Lean meats, such as chicken, turkey, fish, and seafood, are low-fat and reduce symptoms of acid reflux. Try them grilled, broiled, baked, or poached.Noncitrus fruits
Noncitrus fruits, including melons, bananas, apples, and pears, are less likely to trigger reflux symptoms than acidic fruits.Egg whites
Egg whites are a good option. Stay away from egg yolks, though, which are high in fat and may trigger reflux symptoms.
Foods that tend to cause more acidity in the body and that you may need to limit or avoid include:
Here’s a list of fruits and their pH from Clemson University. They are listed from most acidic to least:
You may choose to avoid high-phosphorus drinks such as beer or hot chocolate made from packets of cocoa mix. Mineral sodas or sparkling water can be a good substitute. If you do wish to drink alcohol, go with lower phosphorus red or white wine.
In addition to controlling reflux symptoms with diet and nutrition, you can manage symptoms with lifestyle changes. Try these tips: