Struggling With Acid Reflux? These Foods and Drinks Could Help (2024)

Robin Foroutan, M.S., R.D.N., owner of Nutrition by Robin, suggests reaching for milder fruits that can help keep everything moving properly, like bananas, apples, melons, pears, and plums.

“Foods that are easy to digest, but also high in fiber, are a really nice combination for reflux prevention,” says Foroutan. “Fruit is nice because it’s mostly water and it moves through the stomach quickly.”

Foroutan and Dr. Sonpal both say bananas are an especially helpful option because they’re soothing to the gut and may even help neutralize stomach acids to keep them from building up in the esophagus.

Like bananas, apples are a low-acid fruit that is high in fiber and water content, explains Bradee Rojas, M.S., R.D., C.D.C.E.S., metabolic and bariatric surgery program coordinator at Inspira Health. “[Apple moves] easily through the digestive tract, and the water content may help to dilute stomach acids,” she says.

Foroutan recommends bland whole grains, like oatmeal and brown rice, because they’re high in fiber. Oatmeal might be particularly powerful, since its thick, gelatinous texture helps close the esophageal sphincter, so you don’t have as much acid splashing up, Dr. Sonpal adds.

Dr. Sonpal says that oatmeal tends to be a go-to for those who experience acid reflux with their morning coffee, because it balances out the highly acidic brew.

Like oatmeal, brown rice is a whole grain and healthy starch that may help “soak up” some stomach acid, reducing reflux, says Rojas.

Low-fat dairy, like yogurt and skim milk, has a lower pH level, “which helps neutralize stomach acids and acts as a coating in your esophagus and stomach to ease discomfort,” says Rojas.

Julie Stefanski R.D.N., C.S.S.D., spokesperson for the Academy of Nutrition and Dietetics, adds that it’s a good source of protein for healing of the gastrointestinal tract. The calcium found in dairy products can also help trigger the upper esophageal sphincter to close, which is what you want to stop acid reflux.

But not all yogurts are created equal. “Be careful of the full-fat versions of dairy products, including ice cream, as high fat foods can aggravate reflux,” Rojas adds.

There are already, oh, a million reasons why you should be eating green veggies on a daily basis, but here’s another: Green veggies, like zucchini and okra, are gut-soothing, because they contain mucilage—a substance that occurs on the outside of a vegetable when cooked that can ease stomach discomfort, says Foroutan.

Experts also recommend lighter iceberg lettuce over more nutrient-dense, darker spinach or kale. Lettuce, particularly iceberg and romaine, has a high water content “that can help dilute and neutralize stomach acids,” says Rojas.

You might already grab ginger when you have a bellyache, but its stomach-calming properties are thought to help reduce acid reflux symptoms too. Try making a soothing tea by steeping sliced fresh ginger in hot water, or chewing on unsweetened ginger candies. This may help settle the stomach, Dr. Sonpal says.

That said, every so often, certain people find ginger makes their acid reflux worse. “Trust your body,” Foroutan says. Steer clear of ginger ale, too. The carbonation and sugar could both aggravate your acid reflux.

Rojas recommends sipping on uncaffeinated herbal teas to soothe indigestion. But don’t go for peppermint or spearmint, as the ultra-mintiness may exacerbate the burn. Instead, opt for ginger, turmeric, passionfruit, or hibiscus.

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“Choose proteins and low-fat meats that are baked, grilled, or broiled, as high-fat proteins and meats can decrease lower esophageal pressure and delay stomach emptying, which can increase the risk of reflux,” says Rojas. Ideal examples would be turkey meatballs or grilled chicken breast.

Eggs are a source of protein that Rojas says may eliminate some esophageal pressure without contributing to bloat or discomfort. “If eggs bother you, switch to plain egg whites, as the yolk contains the fat content of the whole egg,” she adds.

Carbonated beverages may increase the acidity of the gastrointestinal tract, especially the stomach. What's more, some sodas contain high levels of added sugars, artificial sweeteners, and caffeine, which can alter LES pressure.

Though more research is needed, some studies suggest a correlation between alcohol consumption and GERD. Alcohol can damage the lining of the esophagus and stomach, and may cause dysfunction of the LES.