Swedish Consulate – Gastroesophageal Reflux Disease (GERD) is a condition where stomach acid frequently flows back into the esophagus due to the weakening of the lower esophageal sphincter (LES). When GERD flares up, patients often experience discomfort such as a burning sensation, bloating, and belching.
GERD occurs when the LES, a muscle that allows food to enter the stomach and then closes to prevent it from coming back up, fails to function properly. When the sphincter is weakened, food can push up through the loosened opening, leading to acid reflux.
According to Ekta Gupta, a gastroenterologist at Johns Hopkins Medicine, diet plays a crucial role in managing GERD. Below are foods that can help prevent acid reflux and those that should be avoided:
Foods That Help Prevent Acid Reflux
Fortunately, there are several foods that can be beneficial in managing acid reflux while being healthy:
High-Fiber Foods
High-fiber foods promote a feeling of fullness, reducing the likelihood of overeating. Examples include:
- Whole grains such as oatmeal, couscous, and brown rice
- Root vegetables like sweet potatoes, carrots, and beets
- Green vegetables such as asparagus, broccoli, and green beans
Alkaline Foods
Foods with higher pH levels are more alkaline and can help balance strong stomach acids. Alkaline foods include:
- Bananas
- Melons
- Legumes
Water-Rich Foods
Consuming foods with high water content is beneficial for GERD patients. Consider eating:
- Celery
- Cucumbers
- Lettuce
- Watermelon
- Broth-based soups
Herbal Teas
Herbal teas can be soothing and beneficial for acid reflux.
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Consider the Following Drinks
You might find relief with these beverages:
Fat-Free Milk
“Milk is often thought to soothe heartburn,” says Gupta. “However, there are different types of milk—whole milk, 2% milk, and skim or fat-free milk.” The fat in regular milk can exacerbate acid reflux, but fat-free milk may provide relief.
Ginger
Ginger has alkaline and anti-inflammatory properties that can help soothe gastrointestinal irritation. Drinking ginger tea can be beneficial if you start to feel heartburn.
Lemon Water
Although lemon juice is generally considered acidic, a small amount mixed with warm water and honey can have an alkalizing effect that neutralizes stomach acid. Honey also contains natural antioxidants that support cell health.
Foods to Avoid
Certain foods are known to trigger acid reflux, particularly those high in fat and salt, such as:
- Fried foods
- Fast food
- Pizza
- Potato chips and other processed snacks
- Spices like chili powder and pepper (including cayenne pepper)
- Fatty meats such as bacon and sausages
- Cheese
Other problematic foods include:
- Tomato-based sauces
- Citrus fruits
- Chocolate
- Candy
- Carbonated beverages
