What Foods Can Decrease Stomach Acid? A Guide to a Soothing Diet

October 31, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, over 20% of the U.S. population suffers from GERD, a condition where stomach acid frequently flows back into the esophagus. Incorporating the right foods into your diet is a key strategy for managing symptoms, so understanding what foods can decrease stomach acid is vital for finding relief.

Quick Summary

Discover which alkaline and low-acid foods can help manage heartburn and acid reflux. This article details dietary changes, including incorporating high-fiber foods, lean proteins, and specific vegetables, while avoiding common triggers to support digestive health.

Key Points

Embrace Alkaline Foods: Include foods with a higher pH like bananas, melons, fennel, and cauliflower to help neutralize strong stomach acid.
Prioritize Fiber: High-fiber foods like oatmeal, whole grains, and root vegetables can absorb stomach acid and help you feel full, reducing the likelihood of overeating.
Choose Lean Proteins: Opt for low-fat protein sources such as grilled chicken breast, fish, and egg whites to avoid delaying stomach emptying.
Incorporate Healthy Fats: Consume healthy unsaturated fats in moderation, found in avocados and olive oil, instead of high-fat, fried foods that can trigger reflux.
Identify Your Triggers: Pay attention to how your body reacts to different foods, as common culprits like citrus fruits, tomatoes, and spicy foods can vary among individuals.
Practice Healthy Habits: Beyond food choices, eating smaller, more frequent meals and not lying down immediately after eating are key lifestyle changes for managing acid reflux.
Use Soothing Herbs: Utilize ginger and chamomile tea for their anti-inflammatory and calming effects on the digestive tract.

For millions of people, managing heartburn and acid reflux is a daily struggle. While medication can provide relief, dietary changes are a fundamental and sustainable way to control symptoms by naturally influencing stomach acid levels. By focusing on foods that are naturally low in acid, high in fiber, or possess anti-inflammatory properties, you can create a diet that is both delicious and soothing.

The Role of Alkaline and High-Fiber Foods

Foods are measured on a pH scale, with lower numbers indicating higher acidity. By choosing foods with a higher pH (alkaline), you can help balance the strong stomach acid and reduce the burning sensation associated with reflux. Fiber-rich foods also play a crucial role by promoting a feeling of fullness, which prevents overeating, and by absorbing stomach acid.

Alkaline and Watery Vegetables

Many vegetables are low in fat and sugar and can help neutralize stomach acid. Including them in your meals is an easy and effective strategy for managing symptoms. Water-rich vegetables can also help dilute stomach acid. Examples include green beans, broccoli, cauliflower, leafy greens, fennel, potatoes, root vegetables, cucumber, and celery.

High-Fiber Whole Grains

Whole grains are high in fiber, which can help absorb stomach acid and promote a healthy digestive tract. Oatmeal, brown rice, couscous, and whole-grain bread are good choices.

Lean Proteins and Healthy Fats

Fatty foods can cause the lower esophageal sphincter (LES) to relax and slow stomach emptying, leading to reflux. Opting for lean proteins and healthy fats in moderation can help avoid this. Lean poultry and fish, such as grilled chicken or fish, and egg whites are good protein options. Healthy unsaturated fats from sources like avocados and olive oil are preferable to saturated and trans fats found in fried foods.

Soothing Fruits and Dairy

Non-citrus fruits are generally better for acid reflux than acidic citrus fruits. Bananas and melons are naturally alkaline, while apples and pears are typically well-tolerated. Low-fat yogurt and milk can temporarily buffer stomach acid, and yogurt contains beneficial probiotics.

Herbs and Remedies for Digestion

Certain herbs can aid digestion and provide relief from acidity. Ginger is known for its anti-inflammatory properties and can soothe the digestive tract. Chamomile tea can help reduce inflammation, and some individuals find aloe vera juice helpful.

Foods to Eat vs. Foods to Avoid for Acid Reflux


Food Category	Foods to Include	Foods to Avoid
Vegetables	Green beans, broccoli, cauliflower, carrots, potatoes, cucumber, lettuce, fennel	Onions, garlic, tomatoes, chili peppers
Fruits	Ripe bananas, melons, apples, pears	Oranges, grapefruits, lemons, limes, pineapple, tomato sauce
Protein	Skinless chicken/turkey, fish (grilled, baked), egg whites	Fatty meats (bacon, sausage), fried chicken/fish, whole egg yolks
Grains	Oatmeal, brown rice, whole-grain bread	Refined grains, whole-wheat bread for some individuals
Dairy	Low-fat or skim milk, low-fat yogurt, plant-based milks	Full-fat dairy, cheese, butter, creamy sauces
Fats	Healthy unsaturated fats (olive oil, avocado, walnuts)	Saturated and trans fats, fried foods
Beverages	Water, herbal teas (ginger, chamomile), aloe vera juice	Coffee, caffeinated tea, carbonated drinks, alcohol
Spices/Seasonings	Fresh herbs (basil, oregano, parsley), small amounts of mild spices	Spicy seasonings, excess garlic or onion
Other	Healthy fats, chewing gum after meals (non-mint)	Chocolate, peppermint, spearmint

Conclusion

Dietary choices significantly impact acid reflux symptoms. Focusing on alkaline and high-fiber foods, lean proteins, and healthy fats can help reduce discomfort. Identifying personal trigger foods is also crucial. Combine dietary changes with lifestyle habits like smaller meals and avoiding lying down after eating for greater relief. If symptoms persist, consult a healthcare professional. More information can be found from sources like the Cleveland Clinic or the National Institutes of Health.

For more information on digestive health, please refer to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) website.

A Note on Personal Triggers

Individual food sensitivities vary. A food journal can help identify your specific triggers.

Frequently Asked Questions

Low-fat or skim milk can temporarily buffer stomach acid and provide immediate relief from heartburn. However, whole milk's fat content can sometimes worsen symptoms. Probiotic-rich, low-fat yogurt can also be beneficial.

Yes, ripe bananas are generally considered good for acid reflux because they are naturally alkaline and can help neutralize stomach acid. They also contain fiber, which can aid digestion.

Ginger has natural anti-inflammatory properties and can help ease irritation in the digestive tract. Sipping on ginger tea or adding grated ginger to meals is a common remedy for heartburn.

No, you don't need to avoid all fruit. While acidic citrus fruits like oranges and grapefruit are often triggers, low-acid, non-citrus fruits like melons, bananas, apples, and pears are usually well-tolerated.

Fried and high-fat foods are bad for acid reflux because they cause the lower esophageal sphincter to relax and slow down stomach emptying, which allows more stomach acid to flow back into the esophagus.

Yes, frequently sipping water can help dilute and weaken stomach acid. Drinking water can also help wash acid out of the esophagus.

Oatmeal and other whole grains are high in fiber, which helps absorb stomach acid. Additionally, the fiber promotes a feeling of fullness, which can prevent overeating and reduce pressure on the stomach.

Most vegetables are low in fat and sugar and are generally safe for people with acid reflux. However, some individuals find that onions, garlic, and tomatoes can be triggers due to their acidity and other compounds.