8 Foods That Help Acid Reflux and Heartburn (2024)

The meal may be over, but for some the memory lingers on. And not in a good way. Heartburn, chest pain, belching, coughing, regurgitation — it’s all part ofanall too familiarpicture for thosewho suffer from heartburn.

Ifyou’re one of the 20 percent of adults who frequentlyexperience thesesymptoms,incorporating foodsthathelpcurbacid reflux intoyourdietmay alleviate discomfort and promote better digestive health.

What is acid reflux or GERD?

AARP Membership— $12 for your first year when you sign up for Automatic Renewal

Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.

Join Now

See Also

Association Between Psychosocial Disorders and Gastroesophageal Reflux Disease: A Systematic Review and Meta-analysisGastro esophageal reflux disease is associated with absence from work: Results from a prospective cohort studyWhich Drugs Treat Heartburn and GERD?Gastroesophageal reflux disease (GERD) - Diagnosis and treatment

Chronic acid reflux, known as gastroesophageal reflux disease (or GERD),isa condition caused by the flow of contents from the stomach upward into the esophagus.What’s behind the burn: a weakening or malfunctioning of a ring of muscle at the base of the esophagus, the lower esophageal sphincter (LES). When this doesn’t close properly, any acid-containing contents of your stomach can flow back up into the esophagus.

While antacids and other over-the-counter medicationscan help tame stomach acid, dietary tweaks can reduce the frequency and intensity of symptoms such as heartburn.But keep in mindthat“every person is different,” says Julie Stefanski, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Your doctor or a registered dietitian can help identify which specific foods may ease your heartburn.

Here are eight foods that can help you find relief from heartburn or GERD.

Oatmeal is a high-fiber food that helps absorb stomach acid.

Garcia Fotografia / 500px / Getty Images

8 foods that helppreventacid reflux

1. High fiber foods

According to a small 2018World Journal of Gastroenterologystudy, high-fiber consumption may minimize issues with GERD. “High-fiber foods make you feel full,” says Neena Mohan, assistant professor of clinical medicine in gastroenterology at the Lewis Katz School of Medicine at Temple University.“That’s a good thing, because you’re less likely to overeat, which can contribute to heartburn.” What’s more, oatmeal in particular absorbs stomach acid. Otherhigh-fiber options: whole-grain bread, brown rice and quinoa, as well as green vegetables such as asparagus, broccoli and brussels sprouts. But remember, Stefanski says: “Fiber can’t work unless there is also enough fluid in your diet,” so make sure to drink plenty of water.

Bananas are a good option because they are low in acid and can neutralize an irritated stomach.

Marko Geber / Getty Images

See Also

GERD and Anxiety: Is There a Connection?

2. Bananas

This low-acid or alkaline fruit can help neutralize stomach acid by coating an irritated esophageal lining. And not only are bananas alkaline, they’re also rich in pectin— a soluble fiber that helps keeps food flowing nicely through the digestive tract. This can help you feel full longer, so you’re less likely to overeat.

Other alkaline foods include:

• Melons (particularly cantaloupe and honeydew)
• Grains (like wild rice, oats and quinoa)
• Cauliflower
• Almonds

Leafy greens are easy on the gut and won’t cause painful gas.

Yagi Studio / Getty Images

3. Salad greens

Pile up your plate!These mild green leafy veggies are alkaline, so they’re easy on the gut and won’t cause painful gas. In fact, a small 2017 study,published inJAMA Otalaryngology— Head & Neck Surgery,showed that people who followed a plant-based Mediterranean diet heavy in such produce reported less frequent acid reflux symptoms. Just resist the urge to add high-fat dressings, acidic vinaigrettes or toppings such as onions, which can trigger GERD, Stefanski notes.

Yogurt can sooth heartburn and promote a healthy balance of bacteria in the gut.

seb_ra / Getty Images

4. Dairy

Milkandyogurtactas a temporary buffer, soothing heartburn symptoms. “One of the reasons we’re symptomatic with acid reflux is because it causes damage to the lining of the esophagus,” says Nipap*rn Pichetshote, M.D.,a gastroenterology specialist at UCLA Medical Center. “Milk and yogurt coat the esophagus so you don’t feel that acid irritating that lining.” More happiness: Yogurt is rich inprobiotics, which promote a healthy balance of bacteria in your gut, helping with digestion — along with upping absorption of nutrients. Opt for skim or low-fat varietiesrather than those made from whole milk. “Foods that are higher in fat can cause more reflux,” Pichetshote says.

Ginger is anti-inflammatory and can help those vulnerable to vomiting.

All Nea / 500px / Getty Images

5. Ginger tea

A cup or two a day may offer a triple whammy of benefits. Not only is this soothing drink alkaline, it’s also anti-inflammatory, which can help relieve gastroesophageal irritation and soothe the stomach. Ginger can also help ease nausea — helpful for those vulnerable to vomiting during acid reflux episodes.