{"id":42664,"date":"2021-10-06T09:30:12","date_gmt":"2021-10-06T13:30:12","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=42664"},"modified":"2026-03-31T22:33:58","modified_gmt":"2026-04-01T02:33:58","slug":"gerd-diet","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/gerd-diet\/","title":{"rendered":"The best diet for acid reflux: 3 foods to eat\u2014and 8 to avoid"},"content":{"rendered":"

Gastroesophageal reflux disease<\/span>, aka <\/span>GERD<\/span><\/a>, is acid reflux that won\u2019t quit. Instead of happening once in a while\u2014or only under certain circumstances, like after eating spicy food\u2014GERD is chronic, occurring more than twice a week. It is a common condition, affecting up to <\/span>20%<\/span><\/a> of the population. <\/span>Heartburn<\/span><\/a> is one symptom of GERD, along with sore throat, bitter taste in your mouth, belching, chest burning, nausea, and sometimes difficulty swallowing. In children, symptoms can include burping, refusal to eat, stomach pain, vomiting often, or having hiccups.<\/span><\/p>\n

GERD happens when the muscle in charge of tightening your esophagus isn\u2019t working properly and allows stomach acid to flow back up into the esophagus. In adults, GERD can be caused by: smoking, certain medications, obesity or being overweight, excessive alcohol use, or hernia. Luckily, there are home remedies that can help\u2014just speak to your healthcare provider before trying them if you\u2019re pregnant, or treating GERD in a child.<\/span><\/p>\n

What is the best diet for GERD?<\/span><\/h2>\n

Diet modification is a fairly easy way to relieve symptoms of GERD and keep you from having frequent, sometimes harmful episodes of acid reflux. \u201cDietary modifications are perhaps the most important modifications one can make if they suffer from GERD,\u201d says Jose Lopez, MD, a surgeon at <\/span>Austin Surgeons<\/span><\/a> in Texas.\u00a0<\/span><\/p>\n

There is no particular diet that is better than any other. For example, a <\/span>keto<\/span><\/a> or Mediterranean diet may or may not help your GERD symptoms depending on your triggers and lifestyle. It\u2019s best to eat intuitively and mindfully, paying attention to how and what you eat to identify how your body feels best. Small, frequent meals are better for GERD than the typical three large meals a day.<\/span><\/p>\n

3 types of foods to eat<\/span><\/h2>\n

While there is no official \u201cGERD diet,\u201d if you\u2019re experiencing GERD symptoms, there are a few types of foods that can help alleviate symptoms and decrease acid reflux symptoms. There are three main categories that can help.<\/span><\/p>\n

1. High-fiber foods<\/span><\/h3>\n

Research<\/span><\/a> shows that fiber can improve GERD. Why? Overeating can lead to acid reflux. That\u2019s because a too-full stomach can prevent the bottom of your esophagus from closing all the way. High-fiber foods increase feelings of satiety, which can keep you from consuming too much. Good foods to try include whole grains, like brown rice and green vegetables, such as broccoli, artichoke, kale, spinach, and Brussels sprouts.\u00a0<\/span><\/p>\n

It should be noted however, that some people have a slow emptying stomach, a condition called gastroparesis. In these patients, a large high fiber meal may cause more reflux and bloating.<\/span><\/p>\n

2. High water-content food<\/span><\/h3>\n

Fruit and vegetables packed with water can help to improve hydration and dilute stomach acid. They\u2019re also low in fat and sugar, which can exacerbate symptoms. Add things like watermelon, cucumbers, celery, and lettuce to your daily eating plan.<\/span><\/p>\n

3. Alkaline foods<\/span><\/h3>\n

Alkaline, or basic, is the opposite of acidic. Since GERD is caused by too much acid flow into the esophagus, consuming foods that are low in acid (high on the pH scale) can counteract excess acidity. Anything low in acid content is good, for example bananas, melon, and cauliflower.<\/span><\/p>\n

8 foods to avoid<\/span><\/h2>\n

There are some foods that have higher acidity than others. If your acid reflux is worse after you eat, try avoiding these foods, which are common triggers for acid production.\u00a0<\/span><\/p>\n

1. Fatty foods<\/span><\/h3>\n

You know that feeling of having a rock in your stomach after an indulgent treat, like fried dough or a blooming onion. <\/span>High fat<\/span><\/a> foods remain in your stomach longer, triggering more acid production to digest it. For people with GERD, that\u2019s not good! Avoiding fried foods or greasy foods is better for your system. This includes high fat dairy like cheese, and high fat meats like hot dogs or marbled steaks.<\/span><\/p>\n

2. Chocolate<\/span><\/h3>\n

That chilled out, blissful feeling you get after eating a piece of chocolate cake is from the serotonin this food releases. Unfortunately, it may also <\/span>relax the bottom of your esophagus<\/span><\/a> (known as the lower esophageal sphincter (LES)) that prevents acid from flowing up. On top of that, cocoa powder is acidic, which can trigger symptoms.<\/span><\/p>\n

3. Peppermint<\/span><\/h3>\n

Peppermint tea is sometimes recommended to soothe an upset stomach because it relaxes <\/span>smooth muscle<\/span><\/a>. The same effect that helps with indigestion can exacerbate GERD. Mint, like chocolate, is thought to relax the LES, and thereby increase acid reflux.<\/span><\/p>\n

\t\t