Key Takeaways
- Gastroesophageal reflux disease (GERD) affects about 20% of the population and occurs because the lower esophageal sphincter doesn’t close properly. Acidic stomach contents enter the esophagus, leading to a burning sensation.
- Several foods can worsen GERD symptoms. These include high-fat foods, spicy foods, tomato-based sauces, citrus fruits, chocolate, peppermint, carbonated beverages, caffeine, and alcohol.
- As additional strategies to manage acid reflux, try eating small, frequent meals and eating your last meal of the day at least three to four hours before bedtime.
While it’s not unusual to get heartburn (acid reflux) occasionally, some people experience burning pain and bloating whenever they eat.
This condition is known as gastroesophageal reflux disease (GERD) and affects about 20% of the population.
It occurs because the muscle separating the esophagus from the stomach doesn’t close properly, causing the acidic stomach contents to enter the esophagus.
While many people resort to over-the-counter or prescription medications to manage acid reflux, dietary changes are also an extremely effective management strategy.
Read on to learn which foods to eat and avoid with acid reflux and tips for grocery shopping with acid reflux.
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Acid Reflux Grocery List Basics
When creating your acid reflux grocery list, it’s important to be mindful of foods that can potentially worsen it.
While you don’t have to eliminate these foods completely, being mindful of portion sizes or reducing how frequently you eat them may be beneficial.
How Diet Affects Acid Reflux
Have you ever eaten a large, greasy meal, only to be hit with a terrible case of heartburn soon after eating? If so, you’re not alone.
Some foods, such as foods high in fat, salt, or spice, cause the lower esophageal sphincter (the muscle between the esophagus and stomach) to relax.
These foods also delay digestion, causing food to sit in the stomach longer.
When the lower esophageal sphincter relaxes, foods can “back up” into the esophagus.
Since the stomach contents are acidic, this can cause a burning sensation commonly associated with heartburn or acid reflux.
Foods to Include for Acid Reflux
While certain foods can worsen acid reflux, many foods can be included in a diet for acid reflux. Here are some of our top picks.
Don’t forget to try our free acid reflux meal plan.
Lean Protein
- Skinless chicken breasts.
- Skinless turkey breasts.
- Lean cuts of pork, such as tenderloin, loin chops, sirloin roast, and leg (trimmed of visible fat).
- Lean cuts of beef, such as eye of round roast or steak, sirloin tip side steak, top round roast or steak, or flank steak (trimmed of visible fat).
- Fish, such as salmon, tuna, or cod.
- Tofu.
- Tempeh.
- Eggs (if whole eggs trigger heartburn, try eating just the egg whites, which don’t contain any fat).
Healthy Fats
Be mindful of how much oil you use when cooking; even healthy fats could worsen heartburn if eaten in large quantities.
- Olive oil.
- Avocado oil.
- Canola oil.
- Sunflower oil.
- Soft margarine.
Fruits
- Apples.
- Pears.
- Bananas.
- Honeydew melon.
- Cantaloupe.
- Watermelon.
- Avocados (be mindful of portion size, as avocados are high in healthy fats and may worsen heartburn if eaten in large portions).
- Strawberries.
- Blueberries.
- Raspberries.
- Blackberries.
- Peaches.
- Plums.
Vegetables
- Leafy greens, such as kale, spinach, and lettuce.
- Broccoli.
- Cauliflower.
- Zucchini.
- Carrots.
- Bell peppers.
- Celery.
- Cucumber.
- Green beans.
- Peas.
Nuts and Seeds
When eating nuts and seeds, be mindful of portion sizes. Although they are high in healthy fats, eating large quantities may worsen heartburn.
- Unsalted almonds.
- Unsalted walnuts.
- Unsalted sunflower seeds.
- Unsalted pumpkin seeds.
Dairy and Alternatives
When choosing dairy products, choose skim, non-fat, or low-fat. Higher-fat dairy products are high in saturated fat and may worsen heartburn.
- Skim or low-fat milk.
- Non-fat or low-fat yogurt.
- Unsweetened soy beverage.
Carbohydrates
- Oatmeal.
- Brown rice.
- Quinoa.
- Couscous.
- Whole wheat bread.
- Whole wheat crackers.
- Sweet potatoes.
- White potatoes.
Pantry Staples
- Whole wheat pasta.
- Herbal teas (avoid peppermint tea, as this can worsen heartburn).
- Low-sodium vegetable or chicken broth.
- Whole wheat flour (for baking).
- Canned legumes, like chickpeas, black beans, kidney beans, and lentils (these are high in protein and fiber).
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Foods to Avoid for Acid Reflux
Certain foods, such as those high in fat, salt, or spice, relax the lower esophageal sphincter, allowing stomach contents to move into the esophagus and causing a burning sensation.
In addition, acidic foods may worsen heartburn. Here are some foods to avoid if you have acid reflux.
High-Fat Foods
High-fat foods, like fried food, pizza, potato chips, fatty meats (such as bacon and sausage) and cheese can delay digestion and relax the lower esophageal sphincter, leading to heartburn.
Spices
Spices like chili powder, white pepper, black pepper, and cayenne pepper can relax the lower esophageal sphincter, causing heartburn.
Tomato-Based Sauces
Tomatoes are quite acidic, which can worsen heartburn.
If you struggle with heartburn, you may find that avoiding tomato-based sauces like marinara or salsa helps with symptom management.
Citrus Fruits
Citrus fruits like oranges and grapefruit are acidic, which can worsen heartburn. Consider switching citrus fruits for less acidic fruits like apples or melon.
Chocolate
Chocolate contains theobromine and caffeine, which relax the lower esophageal sphincter.
Dark chocolate contains the highest amounts of these substances, so be mindful of portion size or opt for milk chocolate instead.
Peppermint
Peppermint can relax the lower esophageal sphincter, leading to heartburn. Consider different flavors for tea and gum.
Carbonated Beverages
Soda and sparkling water can worsen acid reflux because the carbonation increases the pressure in the stomach, forcing the stomach contents into the esophagus and causing a burning sensation.
Caffeine
Caffeine can stimulate acid production in the stomach while also relaxing the lower esophageal sphincter.
If you struggle with heartburn, try consuming less caffeine. Caffeine isn’t just found in coffee–it’s also found in energy drinks, certain teas, and chocolate.
Be mindful of your intake from all these sources.
Alcohol
Alcohol is known to irritate the esophagus and weaken the lower esophageal sphincter. Consider cutting back on alcohol to manage heartburn.
Remember, moderation is key to managing acid reflux. While you don’t need to avoid these foods completely, you may find that eating them less frequently or in smaller portions helps manage your symptoms.
Other Diet Considerations for Acid Reflux
In addition to what you eat, your eating behaviors and timing can also impact acid reflux.
Avoid Eating Close to Bedtime
Avoid eating close to bedtime.
When you lie down soon after eating, your stomach contents can easily move into your esophagus, causing heartburn.
Try to have your last meal at least three or four hours before bedtime.
Also, avoid eating heavy or greasy foods close to bedtime–these foods are already known to contribute to heartburn, and eating them close to bedtime only worsens this effect.
Eat Small, Frequent Meals
Large meals take longer to digest, giving the stomach contents more time to move back into the esophagus.
Instead, eat small, frequent meals spread evenly throughout the day to reduce the strain on your digestive system.
Tips for Grocery Shopping with Acid Reflux
When grocery shopping for foods to soothe your acid reflux, there are a few tips to remember.
Eat Before You Shop
If you grocery shop on an empty stomach, you may be more susceptible to “impulse buys” that don’t fit within your acid reflux eating plan.
Have a snack before your shopping trip to reduce your likelihood of straying from your acid reflux grocery list.
Some heartburn-friendly snacks to try include:
- Low-fat or non-fat yogurt with sliced banana.
- Raw vegetable sticks with hummus.
- Melons like cantaloupe or honeydew.
Read Nutrition Labels
When choosing packaged foods, carefully read the labels to check for ingredients that may worsen acid reflux, such as high-fat content, spicy ingredients, or acidic additives.
Choose Lean Proteins
Since high-fat content can worsen acid reflux, choose leaner cuts of meat, poultry without the skin, tofu, and legumes as your main protein sources.
Avoid high-fat and processed meats, as they can increase the risk of acid reflux.
Limit Trigger Foods
Avoid buying foods and beverages that trigger acid reflux, such as citrus fruits, tomato products, chocolate, caffeine, carbonated beverages, spicy foods, and fried or fatty foods.
If you do choose to eat these foods, consider having smaller portions.
Takeaway
Acid reflux is a common digestive problem, but with some dietary changes, you can reduce your risk of getting heartburn after a meal.
By avoiding trigger foods and instead choosing foods like lean proteins, low-fat dairy products, and less acidic fruits and vegetables, you can enjoy a wide variety of foods with a lower chance of acid reflux.
How a Dietitian Can Help
If you’re struggling to plan an acid reflux grocery list, a gut health dietitian can help.
Every Nourish dietitian offers 55 minute initial visits that are completed online.
They will consider your preferences and symptoms and help create a plan that fits your lifestyle.
You can find a dietitian who accepts insurance through Nourish.
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Frequently Asked Questions
If you have acid reflux, you can still eat many foods, including whole grains, lean proteins, legumes, low-fat dairy products, less acidic fruits and vegetables, and unsalted nuts and seeds.
You may need to monitor your portion sizes of healthy fats (like nuts, seeds, and avocados) because high-fat foods can sometimes worsen acid reflux.
DASH stands for Dietary Approaches to Stop Hypertension.
While this diet is typically used to manage high blood pressure, many of its principles are also effective for managing acid reflux.
In particular, watching your intake of fatty or greasy foods can be an effective strategy for managing acid reflux or heartburn.
Eating foods with a high water content may help neutralize stomach acid.
This includes foods like celery, cucumber, watermelon, broth-based soups, and herbal teas (avoid peppermint tea, as peppermint can worsen heartburn).
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