Wednesday, June 15, 2022
HomeEditor PicksFoods That Help Reduce Heartburn

Foods That Help Reduce Heartburn

Worst Foods For Reflux

Top 10 Foods For Heartburn – Reduce Acid Reflux Instantly.

In general, anything that is fatty, acidic or highly caffeinated should be avoided. The worst foods for acid reflux list includes:

  • Coffee and tea Caffeinated beverages aggravate acid reflux. Opt for teas without caffeine.
  • Carbonated beverages The bubbles expand in your stomach, creating more pressure and pain. Choose plain water or decaf iced tea.
  • Chocolate This treat has a trifecta of acid reflux problems: caffeine, fat and cocoa.
  • Peppermint Dont be fooled by its reputation for soothing the tummy peppermint is an acid reflux trigger.
  • Grapefruit and orange The high acidity of citrus fruits relaxes the esophagus sphincter and worsens symptoms.
  • Tomatoes Also avoid marinara sauce, ketchup and tomato soup theyre all naturally high in acid.
  • Alcohol This has a double whammy effect. Alcohol relaxes the sphincter valve but it also stimulates acid production in the stomach.
  • Fried foods These are some of the worst foods for reflux. Skip the french fries, onion rings and fried chicken cook on the grill or in the oven at home.
  • Late-night snacks Avoid eating anything in the two hours before you go to bed. Also, you can try eating four to five smaller meals throughout the day instead of two to three large meals.

What Is A Gerd Diet

GERD, or Gastroesophageal reflux disease, is a digestive disorder. It affects the lower esophageal sphincter . The esophagus is the food pipe that transfers food from your mouth to the stomach.

In this disease, the stomach acid continuously flows up into the esophagus and leads to heartburn, chest discomfort and other symptoms. The backflow of acid in the esophagus could be harmful in different ways. It damages the DNA tissues and leads to cancer.

A GERD Diet is a great way to reduce the symptoms of Gastroesophageal reflux disease. GERD diet includes fresh fruits, vegetables, lean protein, oatmeal and so on. To get effective results from a GERD diet, say no to citrus food, chocolate products, and smoking.

How A Doctor Can Help

If you have heartburn two or more times a week and changes to your diet or eating pattern haven’t helped, consult a doctor. A gastroenterologist can perform tests to measure the acidity in your stomach and see if frequent acid reflux has damaged your esophagus.

GERD is often treatable through a combination of lifestyle changes and medication. But persistent symptoms of reflux need thorough evaluation by a gastroenterologist who can find the underlying cause and discuss available treatment options.

The Johns Hopkins Heartburn Center

GERD is an ongoing condition that often requires more attention than over-the-counter treatments can offer. The Heartburn Center at Johns Hopkins Medicine provides personalized care to help patients find relief.

You May Like: What Is The Fastest Relief For Heartburn

Additional Dietary Modifications To Control Reflux

Beyond dietary choices, there are also many other simple lifestyle changes a GERD sufferer can make in their day-to-day life to reduce symptoms.

  • Chew Gum: Chewing gum stimulates the salivary glands. More saliva can dilute acid in the esophagus and encourage more swallowing.
  • Avoid Eating Immediately Before Bed: Your body produces more stomach acid every time you eat. Therefore, it is best to avoid eating before bed because being in a horizontal position causes stomach acid to settle closer to the esophagus. Additionally, it can be beneficial for many people with GERD to prop themselves up in bed for this same reason.
  • Keep Good Posture During and After a Meal: As stated, the position of your body can displace stomach acid. Even if you do not plan to go to bed anytime soon, it is still a good idea for those with GERD to sit or stand up straight following a meal. This helps ensure that pressure on the stomach or angled posture will not displace the additional acid created by eating.

Daily Habits To Stop Heartburn:

Foods that can help to reduce Acid reflux
  • Stop Smoking: Everyone understands that smoking damages your heart and lungs. However, what about your digestive system? Yep, that also. Nicotine, like booze, may worsen GERD symptoms by relaxing the lower esophageal sphincter, which induces stomach acid to flow back into the esophagus.
  • Head up, Sleep Better: Exactly what does sleep have to do with heartburn? More than you may think. Avoid eating before bedtime and elevate your face 6 to 8 inches while you sleep. This place does not always reduce the frequency of acid reflux, but research demonstrates it helps gut acid drain from the esophagus more immediately. One study reported a 67% increase in acid clearance time.
  • Do Not Wear Tight Clothing: Much like extra belly fat, clothing that is a tight fit across the midsection can shove against your tummy and force acid into the esophagus. Sure, those trousers seem adorable, but could it be worth every penny? For those who have heartburn, jump belts, waistbands, hosiery, and undergarments which will be overly tight.
  • Lose Weight: Specialists are not precisely certain why. Excessive abdominal fat may put pressure on the belly, but it could likewise cause chemical or hormonal changes which make the body more prone to acid reflux.
  • Frequent Smaller Meals: Eat several small meals through the day as opposed to the typical breakfast, lunch, and dinner.

Final Words:

Recommended Reading: Why Do I Keep Getting Heartburn All Of A Sudden

How Does Nutrition Help Or Hinder Acid Reflux

What, when and how you eat may help manage your symptoms. Eating smaller, more frequent mealsthroughout the day and avoiding food within three hours of bedtimeappears to help some sufferers. Chewing well and eating in a slow and relaxed manner may also be a useful strategy as can reducing the fat andcarbohydrate content of your meal.Its worth remembering that what triggers your heartburn will be personal to you which means what helps manage it will likewise depend on your own journey of discovery.

What To Eat For Acid Reflux

Whether it’s a chronic condition or a newfound symptom of stressful days, heartburn happens! Avoiding spicy, acidic and fried foods as well as cutting back on alcohol and chocolate can help douse the flames and there are some foods you should gravitate towards to help reduce the discomfort. Here’s what you can eat to help keep heartburn symptoms from being too upsetting.

Also Check: What Causes Constant Heartburn And Burping

Best Foods To Help Reduce Heartburn

While there is no specific diet that is recommended for preventing heartburn, research has shown that a high-fiber, low-fat diet emphasized on lean meats, fruits and vegetables, and whole grains could help reduce your heartburn symptoms. Heres a list of foods that may help manage your heartburn symptoms:

  • Healthy fats
  • Herbal remedies. Consider adding a bit of ginger, licorice, or chamomile into your smoothies or try drinking them in non-caffeinated teas can help protect your esophagus lining and reduce your heartburn symptoms.
  • Lean meats
  • Oatmeal
  • Bananas are shown to naturally fight acid. Consider topping your oatmeal with sliced bananas can help reduce heartburn symptoms.
  • Vegetables or non-citrus fruits
  • Water. Choosing water instead of carbonated beverages can help counteract acidic foods and reduce heartburn symptoms.

What Not To Eat In Gerd

7 Alkaline Foods Help Cure Your Acid Reflux, GERD, Heartburn

A well-balanced, proper diet is necessary for a healthy body. In the above section, we have describes what to eat in GERD diet. Now we will explain what NOT to eat to ease the symptoms of GERD.

There is few foods that causes GERD disorders. To prevent yourself from this disease, you should avoid the intake of following food items:

High-Fat Foods: A well-balanced, proper diet is necessary for a healthy body. In the above section, we have describes what to eat in the GERD diet. Now we will explain what NOT to eat to ease the symptoms of GERD.

There are several foods that cause GERD disorders. To prevent yourself from this disease, you should avoid the intake of following food items:

Here is some high-fat food that increases the symptoms of reflux.

  • French fries and onion rings
  • Full-fat dairy products, such as butter, whole milk, regular cheese, and sour cream
  • Fatty or fried cuts of beef, pork, or lamb
  • Bacon fat, ham fat, and lard
  • Desserts or snacks, such as ice cream and potato chips
  • Cream sauces, gravies, and creamy salad dressings
  • Oily and greasy foods

Citrus Foods: Every physician advice their patients to increase the intake of fruits and vegetables to overcome numerous diseases. But in the case of GERD, your doctor will strictly advise you to avoid citrus fruits and vegetables.

We have a list of citrus fruits and vegetable that can worsen GERD symptoms. This list contains mostly highly acidic fruits.

  • Oranges
  • Tomato sauce or foods that use it, such as pizza and chili
  • Salsa

You May Like: What Do You Feel If You Have Heartburn

The Best Foods For Heartburn Relief

Heartburn symptoms, such as acid reflux occur when the stomach fluids enter the esophagus. Changing your diet can significantly improve heartburn symptoms. Dietary changes also can help you avoid expensive medical treatments.

Including these foods in your diet can help you ease or prevent heartburn symptoms:


According to studies, diets with high vegetable intake are associated with lower heartburn symptoms, like acid reflux.

Most vegetables have a neutral pH, meaning their acidity levels wont affect the stomach pH levels and cause reflux.

Vegetables are a rich source of fiber, which can also help with other symptoms, such as bloating, fullness, and gas, related to heartburn. Nevertheless, some vegetables cause gas production. These vegetables include onions, carrots, celery, beans, Brussel sprouts, and beans.

Including certain vegetables in your diet can help with heartburn. Some examples we recommend are:

  • Squash
  • Spinach

Lean Meats

Animal protein is also helpful against indigestion symptoms that lead to heartburn.

According to studies, pork, beef, and chicken-derived proteins increase the production of Cholecystokinin levels. CCK is a hormone that helps with digestion.

In a nutshell, lean meats are beneficial to your overall health. Nevertheless, to prevent heartburn symptoms, avoid consuming high amounts of animal protein.

Complex Carbohydrates

Other foods that benefit gastrointestinal health, hence reduce heartburn symptoms, are complex carbohydrates:

Is Salt Bad For Acid Reflux

Salt: Studies have shown that a diet that’s high in sodium may cause acid reflux that can lead to GERD. However, in healthy people, an excessively salty diet doesn’t seem to increase acid reflux. More studies need to be done, but at the very least, salt may be a heartburn trigger for certain people.

Also Check: What To Do When Having Heartburn At Night

Drink Tart Cherry Juice

Janet Coleman from The Consumer Mag and an Dietician based in Colorado, USA is quick to point out that GERD occurs when the lower esophageal sphincter, or LES, loses its ability to regulate the passage of food into the esophagus. This allows acidic stomach contents to back up into the esophagus.

Her recommendation is to drink tart cherry juice as it makes an excellent natural remedy for GERD sufferers. The juice from tart cherries, which are rich in melatonin and flavonoids, has been shown to relieve the pain and inflammation of heartburn caused by GERD.

Mix one tablespoon of cherry juice with 2/3 cup water and drink it before bedtime to help reduce symptoms of GERD. You may also add some honey to sweeten the taste if desired.

Can Soup Give You Indigestion

Pin on reduce acid reflux naturally

Now there’s another: it upsets your stomach and causes heartburn. Tomatoes and tomato-based sauces: Naturally acidic, tomato-based foods which include ketchup, marinara sauce, and tomato-based soups are not good for your stomach. Too much acid in your stomach may cause some to splash back into your esophagus.

Recommended Reading: Why Do I Constantly Get Heartburn

When To Visit Your Doctor

Some people find relief on their own, without needing to see a doctor. If you experience symptoms of acid reflux two or more times per week, however, you may want to consider scheduling an appointment as this can indicate gastroesophageal reflux disease. Your doctor may refer you to a gastroenterologist, who can perform tests such as:

  • Barium X-rays: You drink a barium solution and then your doctor takes X-rays of your upper digestive tract
  • Endoscopy: Your doctor inserts a camera into your esophagus to examine the tissue and take a small biopsy if necessary
  • Biopsy: Your doctor takes a small sample of tissue from your esophagus to examine under a microscope
  • Monitoring your pH levels: Your doctor monitors the acidity of your stomach

Seeking treatment for chronic acid reflux is important. Untreated, gastroesophageal reflux disease can lead to cancer of your esophagus. Other complications of untreated gastroesophageal reflux include:

Symptoms of acid reflux can also mimic symptoms of other serious conditions, such as:

Tomatoes And Citrus Fruit

Fruits and vegetables are important in a healthy diet. But certain fruits can cause or worsen GERD symptoms, especially highly acidic fruits. If you have frequent acid reflux, you should reduce or eliminate your intake of the following foods:

  • oranges
  • tomato sauce or foods that use it, such as pizza and chili
  • salsa

Also Check: How To Cure Heartburn Without Tums

Eating Bananas May Help To Settle Your Stomach

A portable healthy snack, bananas can sometimes aid in reducing the frequency of heartburn. Dr. Nusbaum told INSIDER that a banana’s natural pH can help settle the stomach and he said he recommends them to those who suffer from acid reflux.

However, Dr. Nusbaum said about 1% of patients with acid reflux find that their condition is actually worsened by bananas. So before using bananas as your go-to solution to acid reflux symptoms, you may want to test how your body reacts to them first.

Consuming Lean Proteins Instead Of Fatty Ones Might Help You To Avoid Triggering Heartburn

3 Foods that Reduce Acid Reflux: Thomas DeLauer

A common dietary trigger of heartburn is consuming excess fat, which can be found in fried foods or certain meats like beef or lamb. Opting for leaner protein sources can potentially help to prevent acid reflux.

“Choose lean sources of protein like grilled chicken or turkey, egg whites, and even beans or legumes. These protein sources are lower in acid than red meat with very little fat,” registered dietitian Katie Hughes told INSIDER.

You may also want to bake or broil proteins instead of frying them if you’re trying to avoid triggering acid reflux, as frying foods can increase the fat content of a dish.

Read Also: Does Lung Cancer Cause Heartburn

Holistic Dietary Strategies For Gerd

A comprehensive GERD treatment plan needs to consider additional factors beyond basic dietary changes.

For many people with digestive issues, restoring balance to the bacterial flora in the intestines may be beneficial. Eating fermented and prebiotic foods might also help achieve this.

People call the bacteria in these foods probiotics, which may reduce digestive issues by balancing the digestive system as a whole. Prebiotics are foods rich in fibers that grow beneficial bacteria selectively.

Foods containing natural probiotics include:

  • yogurt

What Can Trigger Acid Reflux

  • Fried foods including french fries, chicken tenders, chicken nuggets, etc.
  • Butter
  • High-fat foods including red meats
  • Spicy foods
  • Soda
  • Chocolate

Wow, so thats like, all the good stuff. I guess this makes me a total party pooper. A regular Debbie Downer. A real Buzz Killington. Im not saying not to eat this stuff. You can if you want to, but it does come with the price of acid reflux.

Now that weve covered that, your next question must be

Also Check: Does Apple Cider Vinegar Relieve Heartburn

Foods That Help Reduce Heartburn

While there is no specific diet that is recommended to prevent heartburn, research has shown that a high-fiber, low-fat diet heavy in lean meats, fruits and vegetables, and whole grains could ease your heartburn symptoms. The following foods may help manage your symptoms:

  • Vegetables/non-citrus fruits
  • Healthy fats

Foods That Help Heartburn And Indigestion Relief:

12 Foods that Reduce Heartburn

1. Egg Whites: They are an excellent supply of protein and are low in acid. Simply skim the yolk, thats more prone to cause the symptoms.

2. Rice and Couscous: These healthy complex carbs are excellent for those who have reflux. When selecting rice, go for brown rice that contain more fiber.

3. Parsley: For tens of thousands of years, parsley was utilized as a medicinal herb to settle the stomach and help digestion. Level-leaf and curly parsley are broadly accessible, plus thousands of years make an excellent garnish and seasoning.

4. Celery: Wild Celery has practically no calories due to its high water content, and is an excellent option for those who have acid reflux. Its also an appetite suppressant and superior supply of roughage.

5. Fennel: The fennel is an excellent food for acid reflux and really appears to enhance gut function. This vegetable has a special tastea light licorice flavor. It really makes a wholesome salad with baby spinach and arugula. It is also excellent in chicken dishes, and makes a wonderful bite in the event you like the flavor.

6. Banana: The bananas produce an excellent bite, and at pH 5.6, they are generally excellent for individuals with acid reflux. Nevertheless, about 1% of acid refluxers discover their condition get worse by bananas. So remember that what works for most folks may not meet your needs.

You May Like: How Do I Cure Heartburn

Foods That Help Acid Reflux Go Away

Updated on / by Addison

Acid reflux is a common condition that is also sometimes called acid indigestion, heartburn or pyrosis.

In acid reflux, some of the stomach acid flows back up into the esophagus. Under normal conditions, the esophageal sphincter, a ring of muscle that sits between the esophagus and stomach, acts as a valve that keeps everything flowing from the esophagus to the stomach. In acid reflux, the sphincter doesnt work, and stomach acid backs up into the esophagus.

Stomach acid contains such powerful acids as hydrochloric acid that protect the stomach from pathogens and break down food. The stomach has a protective lining, but the esophagus does not. Stomach acid getting into the esophagus thus causes heartburn, a painful burning feeling behind the breastbone. Heartburn can last for hours, and eating makes it worse. In some cases, the stomach acid goes all the way up to the back of the throat, and the patient experiences a sour or bitter taste.

Acid reflux has multiple causes. Conditions like ulcers, stomach tumors, or hiatal hernias can all cause it, as can some medications. Acid reflux can also be caused by obesity, stress, and overconsumption of alcohol, coffee, spicy food, soda, and table salt. There are various medications that can help acid reflux, but there are also dietary changes you can make to reduce symptoms.


Most Popular