Best Acid Reflux Foods To Eat To Reduce Symptoms (With Chart)

Acid reflux is when stomach acid flows into your esophagus and can cause an uncomfortable or burning sensation in your chest or the back of your throat.

If acid reflux happens frequently, it can cause erosion damage to your esophagus and lead to gastroesophageal reflux disease (GERD). 

The good news is that you can decrease your stomach acid by making some dietary and lifestyle changes.

Read on for a complete guide on which foods to eat and which to avoid to reduce stomach acid.

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Acid Reflux Foods To Eat

While everyone can have different foods that trigger their acid reflux, here is a list of foods that typically do not cause acid reflux.

Lean Proteins

Lean proteins are excellent foods to eat when trying to reduce stomach acid. They’re also an important part of a balanced diet to help meet your nutritional needs. 

Unlike high-fat meats, lean proteins typically don’t cause symptoms related to acid reflux. 

Lean proteins include:

• Turkey.
• Chicken breast.
• Fish.
• Tofu.
• Legumes.
• Lean cuts of beef.

Whole Grains

Whole grains contain high amounts of fiber, which is beneficial if you suffer from acid reflux. The fiber promotes smooth digestion and reduces acid reflux while also helping you feel full. 

Whole grains include:

• Oats.
• Quinoa.
• Barley.
• Whole wheat bread.
• Brown rice.

Fruits And Vegetables

Fruits and vegetables are packed with vitamins, minerals, and fiber, which help meet your nutritional needs.

The fiber in vegetables and fruit also promotes healthy digestion and helps reduce acid reflux.

However, some fruits and vegetables like citrus fruits and tomatoes may trigger acid reflux symptoms.

Fruits and vegetables to eat include:

• Bananas.
• Apples.
• Melons.
• Berries.
• Pears.
• Cucumbers.
• Carrots.
• Peas.
• Green beans.
• Leafy greens.

Low-Fat Dairy Products

Low-fat dairy products tend not to trigger acid reflux, and they are a great source of calcium for your muscle and bone health. 

Studies show that low-fat, non-sour yogurt is especially beneficial for cooling acid reflux. 

Low-fat dairy products include:

• 1% or skim milk.
• Low-fat or reduced-fat cheeses.
• Low-fat yogurt.

Tips For Incorporating These Foods Into Your Diet

Incorporating foods that help decrease acid reflux requires a little preparation and meal planning.

Set aside time each week to plan your meals and snacks using foods that will satisfy your taste buds and help you feel full while not triggering acid reflux.

Once you’ve decided what to eat, do your grocery shopping and stock your kitchen with safe foods.

When eating out, browse the menu beforehand to find acid-reflux-friendly options, and don’t hesitate to make special requests. 

Foods To Avoid With Acid Reflux

Here’s a list of some of the most common foods that cause acid reflux. 

However, if you cut these foods out and still have acid reflux, a Nourish dietitian is an excellent resource for further personalized guidance. 

They can guide you with strategies like an elimination diet to help you discover which foods trigger your acid reflux.

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Spicy Foods

Spicy cuisines that incorporate fiery spices and hot peppers should be avoided to mitigate acid reflux symptoms. 

These ingredients stimulate acid production, leading to uncomfortable heartburn and damage to your esophagus. 

Some examples of spicy foods you’ll want to avoid include:

• Spicy chili.
• Hot sauces.
• Salsas made with hot peppers (poblano, jalapeno, chili, cayenne, etc.).
• Spicy buffalo wings.
• Kimchi.
• Curry-infused dishes.
• Szechuan dishes.

Acidic Foods

Foods like citrus fruits and tomatoes have natural acids that trigger acid reflux symptoms and cause esophagus irritation. 

Acidic foods to avoid include:

• Fresh, cooked, or dehydrated tomatoes.
• Tomato sauce.
• Tomato paste.
• Ketchup.
• Lemons.
• Oranges.
• Limes.
• Grapefruits.
• Mandarines.
• Pineapples.

Onions And Garlic

Onions and garlic have natural plant compounds that can irritate the stomach and cause acid reflux symptoms. 

While working to reduce acid reflux, it’s best to avoid these foods and explore other ways of seasoning your food, like celery, carrots, ginger, and fennel.

Chocolate

Sadly, chocolate is on the list of foods to approach cautiously if you want to reduce acid reflux. 

While it’s not a trigger for everyone, it is a common enough trigger to make it to the list.

Mint

Studies show that eating mint causes the lower esophageal sphincter to relax — the muscle that prevents acid from flowing back up the esophagus. 

To avoid acid flowing into your esophagus, avoid mint, including spearmint and peppermint.

Carbonated Beverages

While researchers are still discovering why this occurs, studies show that drinking carbonated beverages tends to increase acid reflux symptoms. 

Carbonated beverages include sodas, sparkling waters, and some alcohol and energy drinks. 

Alcohol

Alcohol is directly linked to causing GERD symptoms and is something you want to avoid or significantly restrict while reducing your stomach acid. 

Caffeine

While this may be tough, you should avoid caffeine to help heal your stomach acid.

This includes coffee, caffeinated energy drinks, and caffeinated teas.  

Fried Foods

Fried foods tend to increase acid reflux symptoms. Because of this, they’ve made it to the list of foods to avoid. 

Examples of fried foods include:

• Fried chicken, fish, or steak.
• Onion rings or french fries.
• Egg rolls. 
• Tempura.
• Fried pastries like doughnuts and funnel cakes.
• Potato chips.

Other Ways To Manage Acid Reflux

As you learn which foods to limit and which foods help reduce acid reflux, here are a few other helpful tips to keep in mind. 

• Eat smaller meals and snacks rather than large meals.
• Stop smoking if you smoke.
• Avoid lying down right after eating or eating late at night. 
• Elevate the head of your bed while you sleep.
• Prioritize getting enough sleep.
• Maintain a healthy weight.
• Get regular exercise. 
• Avoid tight-fitting clothing.

Medical Treatment For Acid Reflux

If you need help above and beyond diet and lifestyle changes, your medical provider may suggest an over-the-counter (OTC) or prescription medication to help decrease stomach acid production.

Common medications include:

• Antacids: These are OTC medications that treat mild symptoms. However, they are not meant for daily use. If you need them daily, talk about alternatives with your medical provider.
• H2 blockers: These OTC or prescription medications help reduce stomach acid production.
• Proton pump inhibitor (PPI): These OTC or prescription medications are the most effective at reducing stomach acid and supporting esophageal healing.

If your stomach acid is severe, your medical provider may suggest surgery to tighten the connection between the esophagus and the stomach to prevent acid backflow. 

When To See Your Doctor

If you’ve been consistent with changing your eating habits and following the other tips for reducing acid and yet have not experienced improvement, it’s recommended that you talk with your doctor. 

They may want to adjust your medications or refer you to a gastrointestinal specialist. 

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Takeaway

Managing acid reflux requires dietary changes, lifestyle adjustments, and sometimes medical intervention. 

Eating a diet rich in lean proteins, fiber-filled vegetables and non-citrus fruit, whole grains, and low-fat dairy can help reduce acid reflux symptoms.

It’s also recommended that you avoid spicy or acidic foods, onions and garlic, chocolate, caffeine, alcohol, fried foods, and mint. 

Eating smaller meals, avoiding lying down before bedtime, and maintaining a healthy weight can also help reduce stomach acid. 

If symptoms continue, it's a good idea to consult your medical provider. 

How A Dietitian Can Help

Working with a dietitian can help you discover which foods trigger your acid reflux symptoms and develop strategies to reduce symptoms, allowing your esophagus time to heal. 

With their expertise and personalized methods, they can help you develop easy-to-follow meal plans that fit within your preferences while meeting your nutritional needs.

If you need to lose weight to help manage your acid reflux, a dietitian can also incorporate weight loss strategies into your plan. 

With your follow-up visits, your dietitian can adjust the plan based on how your body responds.  

Find a dietitian who accepts insurance through Nourish.