By Lizzie Streit, MS, RDN, LD 

Acid reflux, also known as gastroesophageal reflux disease (GERD) or heartburn, is a common issue for many people. It’s marked by burning pain in the throat or chest caused by stomach acids and juices that come up when the muscle around your esophagus is not working correctly. 

There are several risk factors for acid reflux, including being overweight or obese or having a hiatal hernia. In addition, eating big meals and certain foods and beverages can lead to or worsen GERD. 

Read on to learn about the foods that trigger and relieve acid reflux. 

Foods to Limit with Acid Reflux 

If you have acid reflux, then you know how uncomfortable the symptoms can be once triggered. While the triggers for acid reflux can largely depend on the person, certain foods are generally more problematic than others. 

These foods and beverages in particular may worsen heartburn: 

• Deep-fried foods 

• Greasy fast foods 

• Foods that are high in fat, like pizza, burgers, fatty meats including bacon and sausage, cheese, ice cream, potato chips 

• Tomato sauce or tomato-based recipes 

• Spicy foods 

• Mint 

• Chocolate 

• Coffee 

• Citrus fruits and juices 

• Pineapple 

• Peanut butter 

• Sodas and other carbonated beverages 

• Alcoholic beverages 

Overeating and wearing tight clothing also contributes to acid reflux. In addition, laying down shortly after a meal may be irritating to people with heartburn. Some people control their symptoms by avoiding late meals or snacks before bed and intentionally sitting upright while digesting food. 

Foods that Relieve Acid Reflux 

Fortunately, many foods can ease the uncomfortable symptoms of acid reflux. In general, bland foods, fruits and veggies that are not acidic, and dairy are good kitchen remedies for GERD. Interestingly, some acidic or zesty foods, such as ginger and lemon, also help relieve reflux when diluted with water.  

Here are the best foods to eat and beverages to drink to soothe heartburn: 

• Low-fat milk and yogurt 

• Ginger or herbal tea (add honey for additional soothing effects!) 

• Warm water with a small amount of lemon juice or apple cider vinegar and honey 

• Soups with a broth base (not creamy ones) 

• Cucumber, lettuces, broccoli, cauliflower, Brussels sprouts, mushrooms, green beans, and most other vegetables 

• Non-citrus fruits like apples, grapes, pears, watermelon, and bananas 

• Whole grains, such as brown rice, oatmeal, farro, and quinoa, that have not been seasoned with spicy ingredients 

• Lean proteins, including poultry, eggs, and seafood 

• Healthy fats, including olive oil, nuts, and seeds, especially when used in place of butter or hydrogenated vegetable oils 

Note from Healthy For Life Meals: Our menus avoid greasy or deep-fried foods that can trigger acid reflux and are filled with foods that may help relieve heartburn. If you’re struggling with managing acid reflux through diet, we can help! Get started with one our 1200-calorie, 2000-calorie, or 1500-calorie per day plans today.