Foods that help fight acid reflux and heartburn.

 

Dairy Low-fat dairy products like skim milk, low-fat yogurt, or cheese can help coat the stomach lining, providing temporary relief from acid irritation. Avoid full-fat versions, as they can trigger reflux in some people by relaxing the lower esophageal sphincter.

Alkaline foods Foods with a higher pH, such as bananas, melons, cauliflower, and certain nuts, help neutralize stomach acid, reducing the burning sensation associated with heartburn. They counteract the acidic environment in the stomach without stimulating more acid production.

High-fiber foods Whole grains, beans, and vegetables move slowly through the digestive system, helping to prevent overeating and excess acid buildup. Fiber also supports healthy digestion, which lowers the chance of acid backflow into the esophagus.

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Leafy greens Spinach, kale, lettuce, and other greens are naturally low in fat and sugar, making them gentle on the stomach. They are also alkaline in nature, which helps balance stomach acidity and soothe reflux symptoms.

Watery foods Foods with high water content, such as cucumbers, watermelon, and celery, help dilute stomach acid, reducing its ability to irritate the esophagus. They also keep you hydrated, which is important for healthy digestion.

Ginger Known for its natural anti-inflammatory properties, ginger helps calm the stomach and prevent acid reflux. It also promotes efficient digestion and can relieve nausea, making it a popular remedy for digestive discomfort.

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Salmon This fatty fish is rich in omega-3 fatty acids and lean protein, which help reduce inflammation in the digestive tract. When baked or grilled (not fried), salmon is gentle on the stomach and less likely to trigger acid reflux.

Lean poultry and meats Skinless chicken, turkey, and lean cuts of beef are low in fat and less likely to relax the lower esophageal sphincter, which often leads to reflux. Preparing them by baking, grilling, or steaming is best for preventing flare-ups.

Root vegetables Carrots, sweet potatoes, and beets are filling, non-acidic, and high in fiber. They digest slowly, preventing stomach acid spikes, and they don’t contribute to excess gastric acidity.

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Bread Whole grain or lightly processed bread can help absorb stomach acid and provide a mild, soothing effect. However, it’s best to avoid bread high in fat or sugar, which can worsen reflux symptoms.

Aloe vera Aloe vera juice (in food-safe form) has soothing properties that may reduce inflammation in the esophagus and stomach. It can act as a gentle coating, protecting against acid irritation.

Lemon water While lemon is acidic, when diluted in water and consumed in moderation, it can have an alkalizing effect in the body. This may help balance stomach pH and improve digestion, but it should be avoided during severe flare-ups.

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Fennel This crunchy vegetable has natural compounds that relax the stomach and improve digestion. Its mild, licorice-like flavor also comes with anti-inflammatory benefits for the gastrointestinal tract.

Parsley Rich in antioxidants and naturally alkaline, parsley can soothe the stomach and reduce acid production. It’s often used in digestive teas or as a garnish to aid digestion.

Gum Chewing sugar-free gum stimulates saliva production, which helps wash acid back down into the stomach and neutralize it. It also promotes swallowing, which clears acid from the esophagus faster.

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