Is it okay to eat peaches if you have acid reflux?

December 4, 2025 •

3 min read

A low-acid diet has been shown to reduce reflux episodes by as much as 40 percent for some individuals with GERD. For those wondering, 'is it okay to eat peaches if you have acid reflux?', the answer often depends on individual tolerance and how the fruit is prepared.

Quick Summary

Peaches are generally well-tolerated by individuals with acid reflux due to their low-to-moderate acidity, but individual triggers and portion sizes are key factors.

Key Points

Low Acidity: Peaches are less acidic than citrus fruits, making them less likely to trigger heartburn.
White vs. Yellow: White peaches are naturally sweeter and less acidic than yellow peaches, potentially making them a safer choice.
Moderation is Key: Eating peaches in small portions is recommended, as excessive consumption, especially of sugar, can sometimes worsen reflux symptoms.
Fiber Benefits: The soluble and insoluble fiber in peaches aids digestion, which can help manage acid reflux.
Individual Tolerance: The effect of peaches varies by person, so monitoring your body's reaction is the most reliable method.

Understanding Peach Acidity and pH

Peaches are a low-acid fruit compared to more notorious triggers like citrus and tomatoes, making them a generally safe option for many with acid reflux. Acidity is measured on the pH scale, where 7 is neutral. While most peaches fall within the acidic range (pH 3.3-4.2), they are still considered a better choice than highly acidic fruits. There are several factors that can influence a peach's acidity and its effect on your symptoms.

Yellow vs. White Peaches: Not all peaches are created equal when it comes to acidity. Yellow-fleshed peaches, which are more common, have a higher malic acid content that provides a tangy balance to their sweetness. White-fleshed peaches, on the other hand, have a naturally lower acid content and are often sweeter, making them a potentially safer option for sensitive stomachs.
Ripeness Matters: A perfectly ripe peach is often the most digestible. As a peach ripens, its sugar content increases, while its acid level decreases. This means that a sweet, soft, and fully-ripe peach is less likely to cause irritation than a firm, unripe one. Always check for a sweet aroma and a slight give when gently squeezed.

Tips for Eating Peaches with Acid Reflux

Eating peaches doesn't have to be a gamble. By following a few simple tips, you can increase your chances of enjoying this sweet fruit without the burn.

Choose the Right Variety: Opt for sweeter, lower-acid white-fleshed peaches or donut peaches when possible.
Portion Control is Key: Even low-acid foods can cause problems in large quantities. Excessive intake, particularly due to the natural sugars (polyols), can sometimes trigger symptoms. Start with a small portion, such as half a peach, to see how your body reacts.
Combine with Alkaline Foods: Eating peaches alongside other alkaline foods, like nuts, oats, or low-fat yogurt, can help neutralize stomach acid.
Eat Ripe, Not Unripe: Stick to fully ripe, juicy peaches. Unripe peaches can be harder to digest and may contain higher acid levels.
Consider Cooked Peaches: Cooking peaches, such as baking or grilling, can sometimes break down the fruit's natural acids and fibers, making them easier to tolerate.

Peaches vs. High-Acid Fruits: A Comparison Table


Feature	Peaches	High-Acid Fruits (e.g., Oranges, Tomatoes)
pH Level	Moderately acidic (pH 3.3-4.2)	Highly acidic (pH 2.0-4.0)
Effect on Reflux	Generally well-tolerated; less likely to trigger symptoms	Common trigger foods; can relax LES and worsen symptoms
Best Varieties	Ripe, white-fleshed peaches have lower acidity	None; generally should be limited or avoided
Recommended Intake	Small to moderate portions as part of a meal	Avoid, especially during flare-ups
Preparation	Ripe and raw, or cooked/grilled	Limit or avoid; avoid tomato-based sauces

The Role of Fiber in Managing Reflux

Peaches contain both soluble and insoluble fiber, which can be beneficial for digestion. Insoluble fiber adds bulk to stool and promotes regularity, while soluble fiber provides food for beneficial gut bacteria. Improved gut health and digestion can help reduce overall symptoms of acid reflux. However, it's worth noting that rapid or large increases in fiber intake can sometimes cause bloating and gas in sensitive individuals, so a gradual increase is best.

Individualized Approach and Trigger Identification

Ultimately, every person's reaction to food is different. A food that is safe for one person with acid reflux might be a trigger for another. It is crucial to monitor your own symptoms using a food diary. This can help you identify your specific triggers and portion sizes that work for you. While peaches are a low-risk option for most, paying attention to your body's unique signals is the most reliable strategy for managing your diet. For more information on general GERD dietary guidelines, consult the expert advice from Johns Hopkins Medicine.

Conclusion: A Gentle Fruit for Your Diet

For many with acid reflux, peaches can be a safe and nutritious addition to their diet. Their relatively low acidity, especially in sweeter, ripe varieties, makes them a much better choice than high-acid fruits like oranges or pineapple. By paying attention to factors like ripeness, variety, and portion size, and combining them with other stomach-friendly foods, you can enjoy peaches while managing your symptoms effectively. The key to successful dietary management is personal awareness and moderation.

Frequently Asked Questions

Yes, peaches are mildly acidic with a pH typically ranging from 3.3 to 4.2, but they are significantly less acidic than citrus fruits like oranges and grapefruit.

Pure peach juice or diluted nectar is often tolerated, but commercially produced juices with added sugar or citric acid should be avoided as they can trigger symptoms.

Canned peaches can be acceptable if they are packed in water or natural juice, but those packed in heavy syrup often contain high levels of sugar which can be problematic for reflux sufferers.

Yes, as peaches ripen, their sugar content increases while their acidity decreases. A soft, ripe peach is generally better tolerated than a firm, unripe one.

For those with reflux, eating peaches when they are ripe and raw is often fine. Cooking methods like baking or grilling can also be used, as heat can break down some of the fruit's compounds.

The skin contains beneficial fiber that aids digestion. While some people prefer to peel them, it is not necessary for most individuals with acid reflux. Trial and error will determine your personal tolerance.

In addition to peaches, many people with acid reflux find relief by eating other low-acid fruits such as bananas, melons (cantaloupe, honeydew), pears, and avocados.