GERD Diet: The 10 Worst Foods For Acid Reflux & 10 To Eat Instead

Are You Helping Or Hindering Your Symptoms?

We've all felt that uncomfortable burning sensation in our stomach after eating a heavy meal. However, some people are more susceptible than others to developing that painful ache. It happens when acid from your stomach rises into your esophagus. It's not just fatty or rich foods that cause it, but certain fruits and vegetables too. Here are 10 foods making your GERD symptoms worse and 10 that make it better. 

1. Spicy Foods

Before reaching for that hot sauce, consider whether it's worth the after-effects. Spicy foods can irritate and inflame the esophagus, worsening acid reflux symptoms.

2. Chocolate

Sorry GERD people. Chocolate may be delicious but it contains an ingredient called methylxanthine which promotes heartburn. Consider swapping it with the chocolatey alternative, carob.

3. Fatty Foods

Foods high in fat are another no-no for GERD patients as they slow down digestion, causing acid build-up. They also stimulate the release of esophageal irritants like bile salts, adding to the problem. 

4. Tomatoes

Tomatoes and tomato sauce are irritating for people who are prone to acid reflux as they're highly acidic. Anything that increases your stomach's acid levels can cause heartburn. 

5. Dairy Products

Because of its cooling taste, people sometimes think drinking a glass of milk will help soothe their heartburn. However, because of their high-fat content, milk products are one of the most common triggers of GERD symptoms, especially cold dairy products like ice cream.

6. Onions

Onions are a common ingredient in many dishes and may be hard to fully avoid, but you may want to consider reducing your intake if you have GERD. As they're part of a class of nondigestible carbs, onions, especially raw ones, commonly trigger heartburn. 

7. Citrus

Because of their high acid content, citrus fruits like lemons, limes, and grapefruit are common triggers of indigestion and heartburn. Though they're part of a healthy diet, people with GERD may want to limit their intake.

8. Carbonated Drinks

You may enjoy an ice-cold Coca-Cola on a hot day, but if you suffer from GERD, you might find opting for a cold glass of water is a better choice. Carbonated beverages can cause acid backup in your throat.

9. Garlic

Everyone loves garlic, but if you're prone to acid reflux, you may want to steer clear. Its antibiotic component, allicin, increases acidity in the stomach. If you're not ready to give up garlic altogether, try roasting it very well before consuming as raw garlic is more irritating.

10. Coffee

Coffee and other caffeinated beverages can relax the lower esophageal sphincter (LES) which increases the esophagus's exposure to acid. If you need an extra boost in the morning, consider starting your day with exercise and a big glass of water instead.

Now that we've covered the most common culprits of acid reflux, let's go over the foods you should be eating instead.

1. Oatmeal

Oatmeal really is the breakfast of champions. Not only is packed with fiber and protein but it also absorbs acid in your stomach. Consider swapping classic breakfast irritants like bacon and pancakes for this mighty grain.

2. Healthy Fats

Not all fats are created equal. While unhealthy fats like fried foods will exacerbate your symptoms, replacing unhealthy fats with the healthy ones found in foods like avocados and nuts can help ease your symptoms. 

3. Chicken Breast

Chicken breast is a neutral lean meat that's easy to digest, especially when skinless. Make sure to bake or saute it using healthy fats like olive oil in moderate amounts. 

4. Nuts

Nuts are another good source of healthy fats. They're also high in fiber and may help absorb stomach acid, easing your symptoms. 

5. Bananas

Bananas are the perfect defense against acid reflux because they contain antacids. They're also low in acid and are very filling, making them an ideal food for those prone to heartburn.

6. Potatoes

Potatoes are full of fiber and complex carbs which can help soak up the acid in your stomach. They're also low in acid and easy to digest. 

7. Fennel

This licorice-tasting vegetable is low in acidity and has anti-inflammatory properties that can help soothe the stomach. If you're experiencing heartburn, drinking fennel tea can help alleviate it. 

8. Egg Whites

While egg yolks may trigger acid reflux symptoms because of their high fat and cholesterol symptoms, egg whites are easy to digest, low in fat, and high in protein. They're a versatile and easy-to-prepare option for people who suffer from GERD. 

9. Yogurt

Although other milk products exacerbate GERD symptoms, yogurt is an exception. On top of being a good source of protein, it contains probiotics which promote healthy gut flora, improving digestion. 

10. Apple Cider Vinegar

Drinking apple cider vinegar diluted in hot water is an age-old home remedy for acid reflux. Low stomach acid is one of the causes of acid reflux. Apple cider vinegar is thought to restore stomach acid.