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A reflux-friendly diet can make a major difference in managing GERD and acid reflux. While medication and lifestyle habits both play important roles, foods can calm the digestive system or trigger uncomfortable symptoms. Planning a proper food and meal plan can help you avoid negative effects and support digestive healing.
A reflux-friendly diet generally focuses on foods that:
• Are low in acidity
• Are not overly fatty or fried
• Are easy for the body to digest
• Do not increase stomach pressure
• Do not irritate the esophagus
These diets also usually focus on optimal meal timing and portion sizes, which help lower the chance of reflux episodes.
Foods are a main trigger for acid reflux. What foods trigger reflux can vary depending on the person, but common ones are:
• Coffee
• Chocolate
• Mint
• Spicy foods
• High-fat foods
• Fried foods
• Tomatoes and tomato-based sauces
• Carbonated drinks
• Alchohol
This can be one of the trickier parts of dealing with acid reflux or GERD, especially at the beginning. Keeping a simple food and symptom journal can help people identify their unique triggers. Some people also like to work with a nutritionist in planning out their diet.
There are many foods that support good digestion and are less likely to trigger symptoms for most people.
Whole grains
Oatmeal, brown rice, quinoa, and whole grain breads are generally okay for acid reflux, and can absorb stomach acid.
Lean proteins
Chicken, turkey, fish, eggs, tofu, and legumes are generally better options than fattier cuts of meat. For some people beef and other fatty meats, in moderation, can be okay.
Low-acid fruits
Bananas, melons, apples, pears, and other low-acid fruits are usually tolerated. For some people berries, in moderation, can be okay.
Vegetables
Leafy greens, carrots, broccoli, peas, green beans, cucumbers, zucchini, and sweet potatoes are typically reflux-friendly.
Healthy fats (in moderation)
Avocados, olive oil, and nuts are fine in small amounts, but larger portions may trigger reflux symptoms in some people.
Low-fat dairy options
Low-fat milk, skim milk, almond milk, oatmeal milk, plain yogurt, and low-fat cheeses are usually tolerated.
Good beverages
Water is the best option for hydration. Herbal teas, coconut water, and non-citrus fruit juice are also usually good.
Use herbs like basil, oregano, parsley, thyme, and rosemary instead of spicy seasonings. Ginger and mild spices like turmeric can also be okay for many people. Garlic and onion depend on the person; some people tolerate them well, while others find they worsen symptoms.
Large meals expand the stomach and increase pressure on the lower esophageal sphincter. Smaller meals can be one of the most effective ways to reduce reflux for some people.
Aim for smaller, more frequent meals
Four or five smaller-portioned meals may work better for some people than two or three large ones.
Avoid overeating
It can be helpful to stop eating when satisfied, rather than full or stuffed. This decreases the pressure in the stomach.
Eat slowly
When a person eats too quickly, it increases air swallowing and bloating, which usually worsen reflux.
Along with portion control, meal timing can also have a large impact in reducing reflux symptoms.
Avoid late-night eating
Finishing the last meal 2-3 hours before lying down can reduce reflux at night.
Stay upright after meals
Walking or light movement helps keep the digestive system moving. Staying upright also enables gravity to help keep stomach acid down.
Avoid heavy meals before bed
If a snack is needed, it is better to choose something light. Avoid heavier meals and desserts.
Certain cooking methods can also help reflux. How one prepares food can be an important contributing factor.
Better methods:
• Baking
• Grilling
• Steaming
• Poaching
• Air frying
Worse methods:
• Deep frying
• Heavy pan frying
• Cooking with large amounts of butter or oil
Focusing on lighter cooking techniques reduces the fat content and makes meals easier to digest, which helps avoid reflux episodes.
There are many reflux-friendly meal options that do not trigger reflux in most people.
Breakfast ideas
• Oatmeal with banana
• Whole grain toast with an avocado and egg
• Smoothie with oat milk, spinach, and pear
Lunch ideas
• Grilled chicken with brown rice and steamed vegetables
• Turkey and cucumber wrap
• Quinoa salad
Dinner ideas
• Baked salmon with sweet potatoes and green beans
• Tofu stir fry
• Roasted chicken with carrots and leafy greens
Snack ideas
• Whole grain crackers
• Almonds
• Apple or pear slices
• Low-fat yogurt
A reflux-friendly diet is not usually one-size-fits-all. Every person's reflux is often a little different and can can have different triggers. It may take at least a few days to start feeling the benefit of a reflux-friendly diet, especially if you have more chronic acid reflux like GERD.
Many people alter their diet over time to better fit what works for them. if symptoms continue even with dietary changes, consult with a clinician or specialist.
