Acid Reflux Food Guide: What to Eat and What to Avoid

When it comes to managing acid reflux, dietary changes play a crucial role. Today, we’ll go over the best and worst foods to consume—as well as other things you can do—to speed up your recovery. 

If you are experiencing acid reflux symptoms, making simple changes to your diet can help you manage your symptoms.¹ Let's look at different kinds of food for acid reflux so you know what to consume and what to avoid to help alleviate your symptoms. 

First Things First: What Causes Acid Reflux?

Before we talk about how to get rid of acid reflux fast through dietary changes, let’s first go over its most common causes and risk factors: 

Your lower esophageal sphincter (LES) is a valve at the bottom of your esophagus. When it becomes relaxed or weak, the acidic juices in your stomach flow back into your esophagus, causing irritation and other symptoms.² 

Acid reflux can be triggered or exacerbated by dietary factors, lifestyle choices, and underlying conditions. Please refer to our article Acid Reflux Relief: Treatment and Medicine Guide to learn more about its risk factors. 

Food to Avoid When You Have Acid Reflux4,5

Different people may have different reactions, but there are some foods that commonly trigger or aggravate acid reflux. If you’re experiencing acid reflux, it might be best for you to steer clear of these foods in your diet for some time, or until you are fully recovered. 

Food that Irritates the Lining of the Esophagus

• Acidic foods like tomatoes, citrus fruits such as lemons and oranges can irritate the damaged lining of the esophagus and worsen your symptoms⁵
• Spicy food can also trigger acid reflux⁵

Food that Relaxes the Esophageal Valve

Certain food items can make the LES relax⁴, causing unwanted movement of food and gastric acid back to the esophagus: 

• Alcohol⁴
• Chocolate⁴
• Coffee⁴
• High-fat food⁴
• Mint⁴

Foods and Habits that Cause Unwarranted Pressure in the Digestive System

• Carbonated beverages – Sodas, seltzers, and other carbonated beverages can induce pressure in the stomach, causing your lower esophageal sphincter to open⁵
• Eating large meals and late-night snacking⁵ - When this happens, the lower esophageal sphincter opens and lets back out stomach acid that can cause undue discomfort.⁵

Food to Eat When You Have Acid Reflux

There are some food and habits that can help in being protective or in managing the symptoms of Acid reflux. Some of the foods for acid reflux include: 

Food Sources That are High in Fiber

Higher-fiber foods can fill you up quickly, so you’re less likely to overeat. Overeating is a potential trigger for heartburn.¹Choose whole grains such as oats and brown rice, root vegetables like sweet potatoes and carrots, as well as green vegetables like asparagus, broccoli and green beans.¹ 

Alkaline Foods

Be mindful of the pH level of the food you consume, especially if you are experiencing acid reflux. Those with lower pH are acidic and more likely to cause acid reflux. On the other end, those with higher pH are alkaline. Foods such as bananas, melons, cauliflowers, and nuts have alkaline, which can help offset stomach acid.¹ 

As for beverages, water is your safest bet. Just make sure to take small sips more frequently instead of consuming large amounts in one go to prevent the pressure in your stomach from increasing. 

Get Relief from Your Symptoms

While it’s a good idea to make proper diet choices to manage your acid reflux, there’s no need to suffer when you experience symptoms. You can take an over-the-counter medicine for acid reflux like Sodium Alginate + Sodium Bicarbonate + Calcium Carbonate (Gaviscon), which works in as fast as 3 minutes and provides effective heartburn relief for up to 4 hours. 

Available at leading drug stores and pharmacies nationwide and on the Reckitt Health and Beauty on Lazada and Reckitt Health Official Shop on Shopee. 

The Bottom Line: Diet Is Key

Making simple changes in your diet together with over-the-counter options like Sodium Alginate + Sodium Bicarbonate + Calcium Carbonate (Gaviscon) can go a long way towards managing acid reflux. However, if your symptoms persist or worsen, please contact your doctor immediately.