What is a Good Diet for Acid Reflux? Your Comprehensive Guide

December 20, 2025 •

4 min read

According to a 2021 review, a diet rich in certain fruits, vegetables, and whole grains is associated with a lower risk of GERD, the chronic form of acid reflux. A good diet for acid reflux focuses on incorporating alkaline, high-fiber, and lean protein foods while strategically limiting common triggers to manage symptoms effectively.

Quick Summary

Managing acid reflux involves dietary modifications, including favoring low-acid, high-fiber, and lean protein foods. Limiting common triggers like high-fat, spicy, and acidic foods is also key for symptom control and digestive comfort.

Key Points

Prioritize Alkaline and High-Fiber Foods: Incorporate foods like bananas, melons, oatmeal, and leafy greens to help neutralize stomach acid and aid digestion.
Limit Common Triggers: Reduce intake of high-fat foods, spicy dishes, and acidic items like citrus fruits and tomatoes that can worsen reflux symptoms.
Choose Lean Proteins: Opt for lean meats like chicken and fish over fatty cuts, and consider low-fat protein sources like egg whites.
Adopt Smart Eating Habits: Eat smaller, more frequent meals, remain upright after eating, and avoid late-night snacking to ease pressure on the stomach.
Stay Hydrated with the Right Drinks: Drink plenty of water and opt for herbal, non-mint tea over caffeine, alcohol, and carbonated beverages.
Keep a Food Journal: To effectively manage symptoms, track which foods help and which ones cause discomfort, as individual triggers can vary.

Understanding Acid Reflux and the Impact of Diet

Acid reflux, or gastroesophageal reflux (GER), occurs when stomach acid flows back up into the esophagus, causing a burning sensation known as heartburn. When this happens frequently, it can progress to gastroesophageal reflux disease (GERD). While medication is a common treatment, dietary choices play a fundamental role in managing and preventing symptoms. Many foods and beverages can either aggravate or soothe the digestive system, making an informed diet a cornerstone of symptom management.

The Role of Alkaline vs. Acidic Foods

Foods are measured on the pH scale. Low pH indicates acidity, while high pH indicates alkalinity. Stomach acid is highly acidic, and consuming acidic foods can add to the problem, potentially irritating the esophagus. Conversely, alkaline foods can help neutralize stomach acid.

Beneficial Foods for a Reflux-Friendly Diet

Building your diet around foods that are naturally low in acid and high in fiber can make a significant difference. Here are some categories to focus on:

High-Fiber Foods: Fiber promotes healthy digestion and can help prevent overeating, a known trigger for heartburn. Excellent choices include oatmeal, brown rice, whole-grain bread, and couscous.
Alkaline Foods: These foods have a higher pH level, which helps balance out acidic stomach contents. Examples are bananas, melons (watermelon, cantaloupe, honeydew), cauliflower, and fennel.
Watery Foods: Consuming foods with high water content can dilute and weaken stomach acid. This includes celery, cucumber, lettuce, and broth-based soups.
Lean Proteins: Fatty foods can delay stomach emptying and increase reflux. Lean meats like chicken breast, fish, and turkey are better choices when prepared without frying. Egg whites are also a good, low-fat protein option.
Healthy Fats: Instead of saturated and trans fats, incorporate unsaturated fats from sources like avocados, walnuts, flaxseed, and olive oil in moderation.
Ginger: Known for its anti-inflammatory properties, ginger has long been used as a natural remedy for gastrointestinal issues. Sipping on ginger tea can be particularly soothing.

Foods to Avoid or Limit

Just as important as knowing what to eat is knowing what to limit. Certain foods are notorious for triggering acid reflux symptoms:

High-Fat Foods: Fried foods, greasy dishes, fatty cuts of meat, and full-fat dairy products can cause the lower esophageal sphincter (LES) to relax, allowing acid to escape.
Acidic Foods: Citrus fruits (oranges, lemons, grapefruit) and tomatoes, including tomato-based sauces, are common culprits that can intensify heartburn.
Chocolate: This treat contains an ingredient called methylxanthine that can relax the LES muscle.
Spicy Foods: Garlic, onions, and spicy dishes can trigger heartburn in many individuals.
Caffeine and Alcohol: Both can increase acid production and relax the LES.
Mint: Despite its reputation for soothing stomachs, peppermint can actually worsen reflux by relaxing the LES.
Carbonated Beverages: The bubbles from sodas and fizzy drinks expand in the stomach, increasing pressure and the likelihood of reflux.

Making the Right Choices: A Food Comparison Table

To simplify your decisions, here is a table comparing reflux-friendly choices with foods to avoid.


Food Category	Good Choices for Acid Reflux	Foods to Limit or Avoid
Protein	Skinless chicken, baked fish, turkey, egg whites, tofu	Fatty meats (bacon, sausage), fried chicken, high-fat cold cuts
Grains	Oatmeal, brown rice, whole-grain bread, couscous	White bread, refined baked goods, sugary cereals
Fruits	Bananas, melons, apples, pears, berries	Citrus fruits (oranges, grapefruit), pineapple, tomatoes
Vegetables	Broccoli, spinach, carrots, green beans, cauliflower, lettuce, cucumber	Raw onions, garlic, spicy peppers, high-fat creamed vegetables
Fats	Avocado, olive oil, walnuts, flaxseed	Fried foods, butter, lard, cream-based sauces
Drinks	Water, herbal teas (non-mint), plant-based milk	Coffee, soda, alcohol, acidic fruit juices, mint tea

Key Lifestyle Adjustments for Better Management

Dietary changes are most effective when combined with smart lifestyle habits. Consider these additional tips to minimize acid reflux:

Eat smaller, more frequent meals. This prevents the stomach from becoming too full, reducing pressure and the chance of acid flowing back up.
Remain upright after eating. Avoid lying down for at least 2-3 hours after a meal. Gravity helps keep stomach acid where it belongs.
Avoid eating close to bedtime. Finish your last meal or snack several hours before going to sleep.
Maintain a healthy weight. Excess weight puts additional pressure on the abdomen, which can push stomach acid upwards.
Elevate the head of your bed. Use a wedge pillow or blocks to raise the head of your bed by 6 to 8 inches. This is more effective than using extra pillows.

Conclusion: Your Personalized Path to Relief

Finding a good diet for acid reflux is a personalized journey that requires attention to your unique triggers. While general guidelines exist, keeping a food journal can help you identify which specific foods or habits exacerbate your symptoms. Focusing on a foundation of alkaline, high-fiber, and lean protein foods, coupled with smart lifestyle choices, can provide significant relief. By understanding the principles and listening to your body, you can create a sustainable eating plan that allows you to enjoy meals without discomfort. For more in-depth nutritional guidance, consider consulting a healthcare provider or a registered dietitian. You can find comprehensive resources on diet and GERD on sites like Healthline.

Frequently Asked Questions

Yes, sipping water frequently can help clear acid from the esophagus. Watery foods like celery and melons can also help dilute stomach acid.

Egg whites are generally a good choice for people with acid reflux as they are low in fat. However, fatty egg yolks might be a trigger for some individuals and should be consumed in moderation.

Low-fat or non-fat milk can act as a temporary buffer against stomach acid and provide relief. High-fat milks, however, can aggravate symptoms. Plant-based milks like almond milk are also often well-tolerated.

Dietary changes can significantly reduce and manage GERD symptoms, but they are typically part of a broader treatment plan. Lifestyle changes and sometimes medication may also be necessary for complete symptom control.

Yes, ginger has natural anti-inflammatory properties and can aid digestion. It is often used as a natural remedy for upset stomachs and is a common recommendation for reflux relief.

Citrus fruits are high in acid and are a common trigger for reflux symptoms. While individual tolerance varies, many people find it helpful to avoid them and opt for low-acid alternatives like bananas, melons, and berries instead.

It is not recommended to eat late at night if you have acid reflux. Experts advise avoiding eating within three hours of bedtime to prevent stomach acid from flowing back into the esophagus when lying down.