Nothing will ruin the enjoyment of a great meal like the stinging discomfort of acid reflux. When your stomach acid refuses to stay in its proper place and decides to push up into your esophagus and throat, you’re in for a tough couple of hours (or, if you suffer from a chronic form of acid reflux like GERD, you could be looking at a much longer period of pain).
Most of us who’ve dealt with acid reflux know to stay away from high-acid foods like tomatoes and citrus, high-fat foods like processed deli meat and fatty steaks, and fried foods in general. But there are also foods that can be incorporated into your diet to help keep the worst acid reflux symptoms at bay.
“Foods recommended as better tolerated for those presenting with acid reflux are generally low-fat, less acidic and high in fiber. Smaller portions may also be indicated, as large meals may worsen reflux symptoms,” explained Luciana Soares, a registered dietitian nutritionist and the director of the nutrition dietetics department at Johnson & Wales University in Providence, Rhode Island.
As far as specific foods go, we asked medical professionals to suggest items that can help lower the risk of acid reflux, and they recommended these six snacks, dishes and drinks.
Oatmeal
The medical professionals we interviewed overwhelmingly agreed on one food as the GOAT of acid reflux prevention: good old-fashioned oatmeal.
“Oatmeal is the [food] I suggest people try first, because it is filling without being high in fat and it does not carry the acidity that catches people out with a citrus or tomato breakfast,” said Anna Evans, a Texas-based family nurse practitioner and the founder of Interlinked Wellness.
Dr. Ekta Gupta, the chief of the Division of Gastroenterology at the University of Maryland Medical Center Midtown Campus and associate professor of medicine at the University of Maryland School of Medicine, elaborated by adding that oatmeal is “rich in soluble fiber, so it’s a gentler start to the day than greasy breakfasts or pastries.” She also points out that “there’s a myth that oatmeal ‘absorbs’ stomach acid. It doesn’t.” Instead, she advises patients to remember that the goal of preventing acid reflux “is not about neutralizing acid, it’s about not provoking it in the first place. Fiber also keeps digestion moving,” and because “constipation can indirectly worsen reflux by adding pressure in the abdomen,” it’s important to keep digestion flowing as smoothly as possible.
Bone Broth
Bone broth had a big era of trendiness in the 2010s, and when you consider the health benefits of this savory and soothing warm drink, it’s easy to understand why. Daryl Gioffre, a Los Angeles- and Florida-based chiropractor, certified nutritionist and the author of “Get Off Your Acid,” also sees bone broth as a smart dietary addition for warding off acid reflux.
“It’s warm, soothing and easy to digest, providing nourishment without the heaviness of a large meal,” Gioffre told HuffPost. He urges readers to “choose a clean [and] lower-fat bone broth, especially if higher-fat foods trigger your reflux.” Other useful bone broth properties include the fact that it’s “rich in gut-supporting amino acids like glycine, proline and glutamine, which help soothe and strengthen the gut lining and support a healthy intestinal barrier.”
Green Juice
Another favorite among wellness enthusiasts with real benefits for those suffering from acid reflux? “Green juice” made from leafy and water-rich vegetables.
Gioffre especially recommended “a low-acid green juice with cucumber, celery and spinach” — and skip the acidic add-ons like lemon and apple. He called out those veggies in particular because they’re “mineral-rich greens that are a great source of magnesium, a mineral that many people don’t get enough of that supports normal muscle and nerve function throughout the digestive tract, including the muscles involved in keeping stomach contents where they belong.
One caveat to Gioffre’s green juice suggestion involves the acid content. Gioffre advised keeping away from popular and acidic green juice add-ins like citrus juice, as high-acidity ingredients can stir up acid reflux symptoms.
Ginger
Ginger is well known as a soothing ingredient for those suffering from tummy troubles, and Kristen Reed, a Boston-based registered nurse, told us that those benefits extend to acid reflux. “I recommend ginger, as it is a powerhouse and can greatly improve acid reflux. It is a powerful anti-inflammatory, which can help ease GI tract inflammation,” Reed explained. She also mentioned that ginger “can aid in gastric emptying to decrease the amount of food that sits in the stomach and digestion, as well as calming the esophagus and gut.”
When it comes to the best way to ingest ginger for acid reflux relief, Reed proposed “ginger tea [or] powdered or grated ginger (I recommend that my clients use a microplane for this).”
Bananas
While Gupta’s advice about trying to prevent acid reflux in the first place rather than neutralizing it is valuable, anyone who’s experienced the discomfort of this condition can understand the urge to find any form of edible relief. That’s why Reed stands behind bananas as a good way to counteract the reflux burn.
“I recommend bananas as they are alkaline [foods], so they help neutralize acid [and] can soothe an irritated esophagus and gut. [They also] contain fiber to help move contents through the digestive tract,” Reed said.
Water
The final acid reflux-repelling item on our experts’ list may feel anticlimactic, but it’s an effective and low-cost swap that can relieve a great deal of discomfort for those dealing with this condition.
“I would say that substituting water for coffee, soda and tea is the single most effective dietary change that would decrease acid reflux,” said Dr. Sumana Moole, founder of Merus Gastroenterology & Gut Health in Suwanee, Georgia.
Moole approves of water as a replacement for other beverages because coffee and soda “can lower distal esophageal sphincter tone and cause reflux.” Water also “helps dilute acid in the esophagus.”
If you’re experiencing a current bout of acid reflux and want to exchange regular water with something a bit more potent, “alkaline water has some benefit in neutralizing acid,” Moole said.