Green vegetables such as broccoli, asparagus, leafy greens, peas, cucumbers, and Brussels sprouts are known to prevent and alleviate acid reflux. In addition to being very low in fat, these vegetables are also high in alkaline content. The low pH offsets the high pH of the stomach acid.
Being naturally low in fat and sugar, vegetables also help lessen stomach acid. The cucumber includes so-called proteases (enzymes with a protein cleaving function). Thus, cucumber helps to more easily digest protein-rich nutrients. The enzymes also clean the intestine by killing bacteria.
Good choices for vegetables include cucumbers, green beans, broccoli, cauliflower, asparagus, sweet peppers, fennel, celery, and lettuce. Any root vegetable like potatoes, mushrooms, turnips, and carrots will reduce symptoms since they have a low acidity.
Water. In general, drinking water can help balance the pH of a particularly acidic meal, which may help to lower the risk of acid reflux. Studies show that drinking mineral water with a high hydrogen carbonate content can help to alleviate the frequency and severity of acid reflux.
Avocado: Despite being high in fat, avocados are rich in healthy fats, which can settle your stomach and prevent acid reflux symptoms. Whole Grain Rice: Whole grains are great to absorb the acids causing reflux, and rice is one of the most absorbent.
Whole grain foods like oatmeal, bread, and brown rice are healthy, hearty ways to combat occasional heartburn. These complex carbohydrates not only help absorb acid in the stomach, but they're also full of vitamins and minerals.
Dairy—particularly full-fat dairy—is one of the common trigger foods that can induce acid reflux. In fact, many people try cutting dairy out of their diets altogether to help manage heartburn symptoms. With that in mind, drinking a glass of milk to sooth your heartburn is, unfortunately, a myth.
Yogurt that is not too sour is also excellent for acid reflux, because of the probiotics that help normalize bowel function. Yogurt also provides protein, and soothes stomach discomfort, often providing a cooling sensation. It is easy to choose foods by looking them up to see how acidic they are.
Foods to Eat on an Acid Reflux Diet
Noncitrus fruits: Apples, bananas, blueberries, and strawberries are safe bets. Lean chicken and meat: Order or cook it grilled instead of fried. Plain breads and cereals: Skip overly processed carbs with high-fat ingredients like muffins and croissants.
Low in fat, egg whites are easier to digest, so they may be less likely to trigger your GERD. However, egg yolks are high in fat, so may increase your chances of getting acid reflux. If you want to include eggs in your diet, you could consider removing the yolks first.
Bananas for stomach acid are considered safe because they have alkaline (alkaline) properties. In addition, this fruit is also considered to help balance the acid in the stomach so that symptoms of acid reflux or GERD can be prevented.
So it's best to buy untreated cucumbers or to wash them very well, and eat the skin. And if you use the cucumber as a smoothie or shake ingredient, it is best to blend it with its skin still on. With regard to heartburn, cucumbers are an alkaline food and thus neutralize acid in the body by increasing the pH value.
Cucumbers act as a coolant for our stomach. The soluble fibre in cucumbers helps in slowing our digestion. Also, the high content of water in cucumber makes our stools soft, prevents constipation and keeps our bowel movements regular.
There are different types of blueberries, and the pH level also varies. However, the scale usually falls between 3.11 and 3.35. As a result, these fruits are classified as acidic.
Drinks such as ginger tea, certain fruit and vegetable juices, and plant-based milks may benefit people experiencing acid reflux and heartburn. Avoiding citrus juices, carbonated beverages, and alcohol can also help to reduce symptom frequency and severity.
Honey is a well-known antioxidant and helps protect cells from free radicals. These free radicals may cause acid reflux because they can harm the lining in your esophagus, resulting in inflammation. Thus, adding some honey to warm water may reduce inflammation and soothe the burning sensation.
1. DAIRY. Milk and dairy products are high in fat and tend to make heartburn worse. When you have frequent GERD symptoms, like heartburn, eating high-fat dairy products like cheese can aggravate your symptoms.
Chocolate contains methylxanthine, which may contribute to symptoms of acid reflux. Sometimes, the lower esophageal sphincter (LES), which keeps the contents of the stomach in place, releases stomach acid back into the esophagus. The esophagus is the tube that carries food directly into the stomach.
Melons – Watermelon, cantaloupe and honeydew are all low-acid fruits that are among the best foods for acid reflux. Oatmeal – Filling, hearty and healthy, this comforting breakfast standard also works for lunch. Fennel – This low-acid crunchy vegetable has a mild licorice flavor and a natural soothing effect.
“Apples, cranberries and cardamom can help heartburn,” Grotto says. The tiny red berry and fragrant spice have antibacterial properties, which may lower your risk of stomach ulcers caused by the bacterium H. pylori, he explains. Apples are also high in pectin, a type of fiber, and the more fiber, the less reflux.
Foods That Help Reduce Acid Reflux
Root vegetables, like carrots and beets. Green vegetables, including broccoli, cucumbers or green beans. High-fiber foods, such as oatmeal and brown rice. Alkaline foods – which have a higher pH and are the opposite of acidic foods – including melons, cauliflower and bananas.
The high levels of monounsaturated fats in extra virgin olive oil have been found to reduce acid reflux and inflammation in the esophagus. Additionally, compounds found in the oil can help strengthen the lower esophageal sphincter, which is responsible for keeping stomach acids from flowing back up into the esophagus.
Potatoes. Potatoes — either boiled or baked and prepared without high-fat toppings — are a good option to help you prevent acid reflux. Try to stay away from french-fries and potato chips though. As good as they taste, their high fat content can cause stomach discomfort.