Foods That Help Heartburn

15 Foods That Help Heartburn Go Away

A burning sensation in your chest, a sour taste in the throat, a gassy bloating stomach–acid reflux (heartburn) is no fun. The food you eat, however, can either exacerbate or alleviate it. Join us as we explore the foods that Help heartburn go away.

Acid reflux happens when the sphincter at the end of the esophagus isn’t working optimally, allowing the movement of liquid from the stomach into the esophagus.


While certain foods worsen heartburn, there are foods that soothe it and we will explore 15 of them.

Some Foods That Help Heartburn

Are you plagued with heartburn? Below are some foods that help heartburn go away.


1. Fennel

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Fennel does not only help digestion but also reduces acid reflux. With a licorice-like taste, it’s a low-acid veggie that can be taken raw, stewed, or roasted.

You can turn fennel into a simple salad with apples for a delicious side dish.

2. Quinoa

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Quinoa, like other whole grains, is mild, low-acid food that is well tolerated by the stomach.

Rich in fiber, quinoa boosts digestion as a whole, giving B vitamins, protein, and minerals to boot. Try pairing it with your favorite roasted vegetable for a delicious, satisfying salad.


3. Ginger

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Ginger is a demulcent herb, usually used as a natural cure for indigestion and heartburn. Demulcents are thought to work by creating a barrier against stomach acid, as well as reducing inflammation.

To fight heartburn, try adding ginger to your meals. Also, drink ginger tea before or after eating and see if it eases the symptoms.

4. Herbs (Except garlic, pepper, citrus, and mustard)

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Herbs are one of the healthiest ways to spice up your food without the need to use excess quantities of salt, oil, or sugar.

They are also rich nutrient sources. Add fresh herbs to your diet and see their effect on your acid reflux. Sage, chamomile, and peppermint are particularly great.

5. Vegetables (No Tomatoes, Onions, or Peppers)

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Raw or cooked, veggies are usually good for a heartburn diet, with one research showing that taking vegetables reduces the risk of GERD by 33%. (12) Do well to avoid tomatoes, onions, or peppers.

Recommended veggies include root vegetables like sweet potatoes, turnips, potatoes, and carrots. Other excellent vegetables are fennel, mushrooms, and celery.

6. Chewing Gum

Chewing Gum
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Chewing gum immediately after eating, and about an hour afterward, is linked with acid reflux relief.

When getting chewing gum, get brands with no artificial sugar or sweeteners.

7. Chamomile Tea (No green or Black tea)

Chamomile Tea
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Chamomile Tea

Green and black teas are caffeinated and usually considered foods that are bad for acid reflux. You could try replacing them with chamomile tea.

Chamomile tea has calming properties, which help to lower stress levels, which goes a long way to alleviate reflux.

8. Natural Licorice

Natural Licorice
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Natural Licorice

Licorice is used as a remedy for digestive diseases and could be effective in alleviating symptoms of GERD. Ensure to take only natural licorice, and avoid candies which usually use anise seed to replicate licorice taste.

Licorice supplements are also a good choice. However, it is advisable to consult your doctor before adding the supplement to your diet.

Licorice can have some horrible side effects, particularly for pregnant women or people with the risk of high blood pressure.

9. Mastic Gum

Mastic Gum
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Mastic Gum

Mastic gum from the mastic tree in Greece is a natural herbal supplement. Usually eaten and chewed as a gum, added to dishes, or as a supplement. Mastic gum is also a natural way to alleviate acid reflux.

In a research, it was recorded that participants who took mastic gum supplements had a 79% decrease in gastrointestinal discomfort.

10. Yogurt

Yogurt lines the stomach to prevent acid reflux and gives immediate relief. Go for the probiotic-rich option to increase digestion in the long run, which helps to reduce the occurrence of heartburn in the future.

Use it as a smoothie base, on granola, or as a creamy base for eggs.

11. Milk

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Does milk soothe heartburn? “Milk is said to alleviate acid reflux,” says Ekta Gupta, M.B.B.S., M.D. Milk comes in varieties – skimmed milk, whole milk with full fat, and 2% fat.

The fat in milk can exacerbate acid reflux. But skimmed milk can act as a momentary buffer between the stomach’s acidic contents and the stomach’s lining. This gives instant relief of heartburn symptoms.”

Yogurts with low-fat content have the same soothing properties along with a great dose of probiotics.

12. Apple cider vinegar

Apple cider vinegar
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Apple cider vinegar

While there are not enough studies to prove that taking apple cider vinegar works for heartburn, a lot of people say that it helps.

However, you should not drink it concentrated because of its high acid content that irritates the esophagus. Rather, put a little quantity in warm water and take it with meals.

13. Lemon water

Lemon water
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Lemon water

Lemon juice is mostly considered highly acidic, but a little quantity mixed with warm water and honey becomes more alkaline, which neutralizes stomach acid.

Also, honey, with its natural antioxidants, protects the health of cells.

14. Whole Grains (Especially Oatmeal)

Whole Grains
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Whole Grains

Whole grains such as brown rice, whole wheat bread (particularly rye), and oatmeal can help soothe acid reflux. Whole grains are laden with fiber, which aids the absorption of acidic contents in the stomach.

This reduces the symptoms of heartburn.

Oatmeal is even said to absorb acid from other foods. Please, you should know that granola is not included, because of its heavy oil and sugar content.

Also, if you take oatmeal with milk, ensure you use skimmed, or preferably soy milk.

15. Lean Meats (Fish and Chicken)

Lean Meats
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Lean Meats

While plant protein is better for GERD, lean animal proteins such as chicken and fish can also be used.

When preparing meat for a GERD dish, ensure you saute, boil, or steam it. Do not deep-fry and pan-fry it.


Eating foods that help heartburn go away will help you fight heartburn. However, you should know that foods that prevent heartburn can not counteract the effects of foods that trigger heartburn. So it is important you avoid foods that trigger heartburn.

Also, eating a low-acid food though a great strategy, on its own is not enough. For most people, it’s not the stomach acid that causes heartburn, but other things in the gastric juices like bile that do.