Foods That Help With Acid Reflux

20 Foods That Help With Acid Reflux

Do you have an issue with Acid reflux? No worries as there are foods that help with acid reflux and are very effective as well. The thing about food therapy is that it is natural and less stressful. Let us show you as you read about the different foods that are effective when it comes to acid reflux.

Having acid reflux once in a while is a normal thing as the reason it happens is as a result of the lower esophageal sphincter (LES) (the valve between your stomach and esophagus) is weakened or damaged.


But a lot of people suffer from burning discomfort, bloating, etc. almost every time they eat. Because the food you eat may affect the amount of acid your stomach produces and the action of the LES.

We assure you after going through the information provided below, you can get some tips on foods that may help acid reflux in your body.


Foods That Help With Acid Reflux

If you are having heartburn or bloating discomfort adding these foods to your meal can go a long way in reducing the risk of acid reflux, compared with other foods:

1. Milk

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Do you think milk helps in acid reflux? According to Gupta” Milk is often thought to relieve acid reflux”

The fat in milk can help in acid reflux. However nonfat milk can act as a temporary buffer between the stomach lining and acidic stomach contents and provide immediate relief of heartburn symptoms.

Also keep in mind that milk comes in different varieties whole milk with the full amount of fat, 2% fat, and skim or nonfat milk.


2. Alkaline foods

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Alkaline Foods

Every food on planet Earth falls somewhere along the pH scale (an indicator of acid levels). Some foods that have a low pH are acidic and more likely to cause reflux.

While those with higher pH are alkaline and can help offset strong stomach acid. Some of these alkaline foods include Bananas, Melons, Cauliflower, Fennel, and Nuts.

3. Herbs

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Using herbs is one of the safest and healthiest ways to spice up your food without the use of excessive salt, oil, or sugar and it also helps in acid reflux when eaten.

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.

4. Egg whites

Egg whites
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Egg Whites

What do you really know about egg whites apart from their delicious taste when being fried or boiled? Egg whites are low in fat and high in protein when eaten poached which helps in acid reflux.

While egg yolks and fried eggs are high in fat and may trigger reflux symptoms so avoid it if your body is fighting aside reflux.

5. Healthy fats

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Healthy Fats

Some fats are unhealthy while some fats are so healthy, Try to avoid the unhealthy ones if you need help with acid reflux. The body needs fats to function, but it’s important to choose the right fats and use them in moderation.

Here is a list of some sources of healthy, unsaturated fats: Avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil.

The above are less likely to cause acid reflux than animal fats and fats added to processed foods. Try to avoid deep-fried foods such as fries and donuts.

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

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Vegetables (No Tomatoes, Onions, or Peppers)

Vegetables are one of the foods that help with acid reflux whether raw or cooked are usually very helpful in an acid reflux diet, research showed that eating vegetables reduces the risk of acid reflux by 33%.

So do well to avoid tomatoes, onions, or peppers and eat a lot of veggies including root vegetables like sweet potatoes, turnips, potatoes, and carrots. Other excellent vegetables are fennel, mushrooms, celery, etc.

7. Chamomile Tea (No Green or Black Tea)

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Chamomile Tea

Say goodbye to green and black teas if you so much love them and you are experiencing acid reflux because they are caffeinated and usually considered foods that are bad for acid reflux.

You could try replacing them with chamomile tea because it has some calming properties, which help to lower stress levels, which goes a long way to alleviate reflux.


8. Natural Licorice

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Natural Licorice

As we all know Licorice is mostly used as a remedy for digestive diseases and could also be effective in reducing acid reflux.

Always ensure to take only natural licorice, and avoid candies which usually use anise seed to replicate licorice taste.

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

9. 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

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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. Fennel

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Fennel has a lot of benefits for the body, it 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.

12. Quinoa

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Quinoa is also among the foods that help with acid reflux like other whole grains and is a 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.

13. 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.

14. Other Herbs (Except Garlic, Pepper, Citrus, And Mustard)

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Other Herbs (Except Garlic, Pepper, Citrus, And Mustard)

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.

15. Whole Grains (Especially Oatmeal)

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Whole Grains (Especially Oatmeal)

Whole grains are once of the foods that help with acid reflux 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.

16. Lean Meats (Fish and Chicken)

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Lean Meats (Fish and Chicken)

While plant protein is better for acid reflux, lean animal proteins such as chicken and fish can also be used. When preparing meat for an acid reflux dish, ensure you sauté, boil, or steam it. Do not deep-fry and pan-fry it.

17. Chewing Gum

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Chewing Gum

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.

18. Apple Cider Vinegar

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Apple Cider Vinegar

Apple cider vinegar is one of the foods that help with acid reflux. 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.


19. 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.

20. Watery foods

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Watery foods

Do you know that eating foods that contain a lot of water can dilute and weaken acid reflux? Choose foods such as Celery, Cucumber, Lettuce, Watermelon, Broth-based soups, and Herbal tea.

Acid reflux is often treatable through a combination of lifestyle changes, medication, and food. However persistent symptoms of reflux need a thorough evaluation by a gastroenterologist who can find the underlying cause and discuss available treatment options.