Best Foods for Acid Reflux

If you’ve ever experienced a burning sensation in your chest after you eat, you’re certainly not alone. Acid reflux, or gastroesophageal reflux disease (GERD), is a worldwide problem. In North America alone, anywhere from 18.1 – 27.8% of the population experiences acid reflux every week. That’s nearly a third of us who have this constant, chronic problem. The good news is that there are plenty of foods for acid reflux and today, we want to share some of the best foods for acid reflux!

What is Acid Reflux?

Our stomachs begin to churn our food and secrete enzymes that break down proteins. The stomach is very acidic, because it needs to be to do its job. When you have acid reflux, some of the contents in our stomachs splashes up into the esophagus. Since the esophagus is more delicate tissue and doesn’t have the strong lining our stomachs do, we experience the pain and discomfort.

Many people commonly think that acid reflux is caused by too much stomach acid. Often, it’s the opposite. Our digestive process is a cascade, beginning in the mouth (sometimes before food even reaches our mouths!) and ending with pooping. Between the stomach and the esophagus, there is a sphincter that opens when the stomach is ready (meaning it’s acidic enough) to receive food. When there isn’t enough stomach acid, that sphincter may become weak, allowing food to splash up. Also, undigested food fermenting in the stomach may cause bloating and gas, which puts pressure on the sphincter so we can burp – another opportunity for stomach acid to ‘burn’ the esophagus.

Foods to Avoid with Acid Reflux

The following foods trigger or worsen acid reflux, weakening the lower esophageal sphincter:

Other tips that might help include eating several smaller meals a day rather than 1-2 large meals and not eating close to bedtime so your body has time to digest before lying down.

Best Foods for Acid Reflux

There are a wide range of foods you can eat to soothe the gut and boost your proper production of stomach acid. These include:


Ginger - Best Foods for Acid Reflux

Ginger is highly anti-inflammatory and immune-boosting, which is great for gut healing. It also prevents the growth of Helicobacter pylori, a bacteria that can cause stomach ulcers and dampen stomach acid production. Use it fresh in your foods or steep it as a tea.

Wild Salmon

Wild salmon is rich in astaxanthin, an antioxidant that has been shown to reduce acid reflux symptoms in patients with indigestion or h. pylori.

Apple Cider Vinegar

Apple Cider Vinegar - Best Foods for Acid Reflux

This can help you naturally boost your production of stomach acid. Start off with 1 teaspoon before meals and use more if needed. And if that doesn’t work, there are 19 other ways you can use it!


Turmeric - Best Foods for Acid Reflux

The active component in turmeric, called curcumin, helps to heal esophageal cells and reduces inflammation in the esophagus. And it’s one of the many nutritious herbs and spices you can add to your pantry.


Bromelain, a compound found in pineapple, helps us to better digest proteins, which can help reduce indigestion. It’s also great for dampening inflammation and pain. Grab a fantastic tropical smoothie recipe for your next breakfast or snack!

Sunflower Seeds

These mighty seeds are high in Vitamin E, an antioxidant that can help reduce the severity of acid reflux and soothe mucosal damage in the esophagus.


Apple - Best Foods for Acid Reflux

Everyday apples are chock-full of quercetin, a flavanoid that can help reduce acid reflux symptoms.


Celery is an anti-inflammatory and antioxidant-rich vegetable that may help protect the stomach lining and lower the risk of stomach ulcers.


These lovely berries are an amazing source of ellagic acid, which may help prevent stress-induced gastric ulcers.


Spinach - Best Foods for Acid Reflux

This delicious dark leafy green has natural antacid properties and is also an amazing source of B vitamins, which contribute to the enzymes that aid with digestion.

Kombucha or Sauerkraut

Kombucha - Best Foods for Acid Reflux

Fermented foods like kombucha or sauerkraut contain beneficial probiotics that nourish the digestive tract. Evidence indicates that probiotics can help protect the stomach lining and prevent regurgitation. Learn how to make your own kombucha at home – it’s very easy to do!

Coconut Oil

This beneficial fat is anti-microbial and antibacterial – this can help prevent infections in the digestive tract. It’s also very soothing to the gut and can help nourish the nervous system.

Plain old water can also help with acid reflux symptoms – one study revealed that drinking a glass of water works more quickly and effectively than acid-blocking drugs. Also, ensure that you chew your food well – remember your digestive tract doesn’t have teeth.

By incorporating some of these foods for acid reflux, we hope that you are able to experience some relief and deliciousness at the same time!

Best Foods For Acid Reflux

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10 responses to “Best Foods for Acid Reflux

  1. Chris

    Very helpful, interesting, lovely job.

  2. Francesca

    Great info!

  3. Sharryn Evans

    Nutritional Yeast – is that okay for acid reflux?

  4. christine flynn

    Great information. Hopefully it will help me a great deal!

  5. Cheryl D

    THANK YOU for this information… it was everything I was looking for!

  6. Esmeralda Pena-Weber

    Thank you, exactly the kind of information I was looking for. I am definitely on this plan.

  7. Lyvette

    This is great information thank you so much I was very worried about this reflux sensation it really irritates,,

  8. Susan

    This was very helful and i will certainly be making some changes to my diet.

  9. Pamela

    The different foods to help towards healing puts me on the right track! I’m preparing foods for my sister who’s suffering and my plan is to use all the food listed. Because of digestive system and stomach lining, I plan to prepare most of these foods as a smoothie. I’m looking forward to seeing/hearing her say;. I feel so much better!!!👍

  10. Nancy

    Was given Bubbies sauerkraut as a gift to help with terrible heartburn. Glad to see that on the GOOD LIST. After looking at the list of foods to avoid/help I have a lot of changes to make. Liked the explanation of each item and how it works. Extremely informative

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