The Best Foods and Drinks to Combat Acid Reflux

Discover which foods and beverages soothe acid reflux, plus lifestyle tips and what to avoid for heartburn-free living.

By Medha deb

Created on Sep 28, 2025

Discover which foods and beverages soothe acid reflux, plus lifestyle tips and what to avoid for heartburn-free living.

Acid reflux, often referred to as heartburn or gastroesophageal reflux disease (GERD), is a common digestive disorder that can significantly affect your quality of life. Characterized by a burning sensation in the chest or throat, it occurs when stomach acid flows back up into the esophagus. The right food and drink choices, along with smart lifestyle habits, can make a major difference in soothing and preventing acid reflux symptoms. This comprehensive guide explores the best (and worst) foods and drinks for acid reflux, expert dietary advice, and frequently asked questions for heartburn-free living.

Understanding Acid Reflux and GERD

Acid reflux happens when the lower esophageal sphincter (LES)—the muscle that acts as a valve between your esophagus and stomach—becomes weak or relaxes inappropriately, allowing stomach contents to travel back upward. Chronic acid reflux is known as GERD (gastroesophageal reflux disease), which may require more comprehensive management if lifestyle and diet changes are not enough.

Foods to Eat for Acid Reflux Relief

Choosing foods that are easy to digest, rich in fiber, and naturally soothing to the digestive tract is central to reducing heartburn and helping the LES function properly. Experts recommend focusing on the following categories:

Non-Citrus Fruits

Bananas: Naturally low in acid and high in fiber, bananas promote good digestion and may help neutralize stomach acids, reducing reflux episodes.
Apples: Their high water content and fiber help absorb stomach acid and support digestion.
Melons, Pears, and Plums: These mild, non-citrus fruits are unlikely to aggravate reflux and offer hydration and nutrients.

Many dietitians emphasize the benefits of these mild fruits for keeping digestion smooth and reducing acid irritation in the esophagus.

Whole Grains

Oatmeal: High in soluble fiber and a soothing texture, oatmeal can help close the LES and absorb acid. A popular choice for those who struggle with heartburn after breakfast.
Brown Rice: As a complex carbohydrate, brown rice is gentle on the stomach and helps soak up excess stomach acid.
Whole Grain Bread and Pasta: Swap in whole grains for processed white versions to get more fiber and fewer digestion issues.

Ginger

Famed for its stomach-calming properties, ginger can reduce nausea and is believed to have natural anti-inflammatory benefits for digestive discomfort. Try sipping ginger tea made from fresh slices steeped in hot water, or consuming modest amounts of unsweetened ginger chews. Be cautious with sweetened ginger products like ginger ale, which can worsen symptoms due to sugar and carbonation.

Avocado

While high-fat meals often trigger reflux, avocados are rich in healthy unsaturated fats that can help regulate stomach acidity—just enjoy in moderation to avoid overconsumption of fats.

Kefir (Low-Fat)

Fermented dairy such as kefir contains probiotics and protein, which support digestive health and are often well-tolerated by those with lactose intolerance. Its good bacteria content helps strengthen the gut and may reduce irritation.

Caffeine-Free Herbal Teas

Ginger, Turmeric, Passionfruit, and Hibiscus Teas: Naturally caffeine-free, these herbal brews are soothing on the digestive tract. Avoid peppermint and spearmint teas, which can relax the LES and worsen symptoms.

Opting for these gentle teas over caffeinated drinks can help manage heartburn.

Other Beneficial Foods

Yogurt (Low-Fat, Plain): Provides probiotics, similar to kefir, supporting gut balance.
Leafy Greens: Spinach, kale, and other non-acidic greens have a high fiber content and vitamin profile, aiding digestion.
Broccoli, Cauliflower, Asparagus: Non-spicy, non-acidic vegetables are safe choices for many people with reflux.

Foods and Drinks to Limit or Avoid If You Have Acid Reflux

Some foods and drinks can aggravate acid reflux by increasing stomach acidity, relaxing the LES, or adding pressure to the digestive system. Here are common triggers you may want to avoid:

Tomato Products: Tomato sauce, ketchup, and salsa are highly acidic and can set off heartburn quickly. Beware of pizza, pasta, and stews containing tomato.
Citrus Fruits and Juices: Oranges, grapefruits, lemons, limes, and products containing citrus juice are all high in acid, which can irritate the esophagus.
Spicy Foods: Ingredients containing capsaicin (like chili peppers) can irritate the esophagus and stomach lining.
Chocolate: Cocoa powder is acidic and also contains caffeine and theobromine, which relax the LES.
Coffee and Caffeinated Drinks: Caffeine (including in tea and energy beverages) allows stomach acid to move upward by relaxing the LES. Consider switching to decaf or herbal tea if you’re sensitive.
Alcohol: Especially wine and beer, which can damage the stomach lining, create more acid, and relax the LES. Consumption has been linked in some studies to increased risk of GERD, though sensitivities vary.
Carbonated Beverages: Sodas, sparkling water, and other bubbles can increase stomach pressure, leading to acid rising. They also may contain added sugar and caffeine, multiplying the risk.
Fried and High-Fat Foods: French fries, onion rings, fatty meats, and heavy sauces are difficult to digest and tend to delay stomach emptying, putting extra pressure on the LES.
Alliums (Onions, Garlic): These vegetables, particularly raw, relax the LES and are high in poorly digestible carbs for some, though cooked forms may be less problematic for some people.
High-Sugar Drinks and Foods: Sugar-sweetened beverages or desserts increase abdominal pressure and can exacerbate symptoms.

Quick Reference Table: Foods to Eat and Foods to Avoid

Eat These	Avoid These
Oatmeal	Tomato-based products
Bananas and apples	Citrus fruits/juices
Kefir and low-fat yogurt	Coffee
Caffeine-free herbal teas	Chocolate
Brown rice & whole grains	Alcohol
Ginger (in moderation)	Spicy/fried foods
Avocado (in small amounts)	Carbonated beverages
Leafy greens, broccoli, asparagus	Raw onions and garlic

Expert Dietary Tips for Managing Acid Reflux

Stay upright after eating: Give your body time to digest by waiting two to three hours before lying down or going to bed.
Eat smaller meals more frequently: Large, heavy meals can put extra pressure on your LES and increase heartburn risk.
Maintain a healthy weight: Excess abdominal weight can push stomach acid up into the esophagus.
Chew food thoroughly and eat slowly: Allow digestion to begin in the mouth and reduce pressure on the stomach.
Limit late-night eating: Finish your last meal or snack a few hours before bedtime for best results.
Track your triggers: Use a food journal to identify foods and beverages that worsen your symptoms—the best management is individualized.
Hydrate with water: Drinking water throughout the day can help dilute stomach acid.

Frequently Asked Questions (FAQs) About Acid Reflux and Diet

What are the worst foods for acid reflux?

Common triggers include tomato products, citrus fruits and juices, chocolate, coffee, alcohol, spicy foods, fried foods, and carbonated beverages. These foods either increase stomach acid, relax the LES, or are hard to digest, raising the risk of reflux.

Can drinking milk relieve heartburn?

Low-fat or fat-free milk may provide temporary relief for mild heartburn by neutralizing some stomach acid. However, high-fat dairy can worsen symptoms, as fat slows stomach emptying. Fermented dairy drinks like kefir are generally better options.

Are there any drinks that help acid reflux?

Caffeine-free herbal teas (like ginger or turmeric), low-fat or non-dairy milk, and water are all gentle on the stomach and may help minimize acid reflux symptoms. Avoid mint, citrus-based teas, and carbonated or caffeinated beverages.

Do high-fiber foods help with acid reflux?

Yes, high-fiber foods support digestive motility and help keep you full, reducing the amount of pressure in the stomach and lessening reflux risk. Whole grains, vegetables, and many fruits are good sources of fiber.

Is it safe to eat spicy food if I have GERD?

Spicy foods may be tolerated by some people, but many find that they aggravate reflux symptoms. It’s important to experiment with your personal tolerance and use a food diary to track how certain foods affect you.

Quick Meal and Snack Ideas for Acid Reflux

Oatmeal cooked with water or low-fat milk, topped with sliced bananas or pears
Whole grain toast with smashed avocado and a side of apple slices
Brown rice stir-fry with chicken, broccoli, and a ginger-turmeric sauce
Grilled fish or chicken breast with steamed spinach and sweet potatoes
Low-fat kefir smoothie blended with melon or non-citrus fruits
Unsweetened applesauce sprinkled with cinnamon for extra flavor
Fresh-cut veggies with hummus (avoid onions or garlic if they trigger symptoms)

Lifestyle Tips to Minimize Acid Reflux

Wear loose-fitting clothes to avoid abdominal pressure.
Elevate the head of your bed by 6–8 inches to reduce nighttime symptoms.
Address underlying conditions, such as obesity or hiatal hernia, that may exacerbate reflux.
Manage stress, as anxiety and tension can increase stomach acid and slow digestion.

Key Takeaways

Favor non-citrus fruits, whole grains, and low-fat fermented dairy for digestive comfort.
Avoid common triggers like fried foods, soda, alcohol, spicy foods, and tomato or citrus products.
Monitor your personal reaction to foods and drinks—acid reflux triggers vary from person to person.
A balanced diet, healthy weight, and smart routines can dramatically improve or prevent heartburn.

If dietary changes alone do not resolve your symptoms, speak with your healthcare provider. You may need medical evaluation to rule out more serious conditions or consider additional treatments for persistent GERD.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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