Which Fruits Do Not Cause Heartburn?

December 7, 2025 •

3 min read

According to a 2017 study of nearly 4,000 Iranian adults, people with a higher fruit intake generally had a lower risk of experiencing gastroesophageal reflux disease (GERD). However, the key lies in selecting the right, low-acid fruits that don't aggravate your symptoms, a task easier than it might seem.

Quick Summary

Explore a comprehensive list of alkaline and low-acid fruits that can be safely enjoyed by individuals prone to heartburn. Learn which fruits to avoid and the scientific reasons behind their trigger potential. Find dietary strategies for managing acid reflux.

Key Points

Bananas are a natural antacid: Their low acidity and ability to coat the esophageal lining make them a top choice for heartburn relief.
Melons dilute stomach acid: High water content in melons like watermelon and cantaloupe helps neutralize stomach acid and provides soothing relief.
Avocado is a low-acid fruit: This fatty fruit has a higher pH and healthy fats that are easier to digest than less healthy options.
Avoid high-acid citrus fruits: Oranges, lemons, and grapefruits are highly acidic and should be avoided or consumed with caution if you are prone to heartburn.
Choose ripe fruits: Unripe fruits often contain higher levels of acid, so opt for fully ripe ones for easier digestion and less irritation.
Individual triggers vary: Keep a food diary to pinpoint your personal fruit triggers and adjust your diet accordingly.
Mind your portions: Even safe, low-acid fruits can cause issues if consumed in large quantities, so practice moderation.

Understanding Acidity and Heartburn

Heartburn is the burning sensation caused by stomach acid splashing back up into the esophagus, the tube connecting the throat to the stomach. This backward flow, known as acid reflux, happens when the lower esophageal sphincter (LES)—a muscle at the base of the esophagus—relaxes at the wrong time. High-acid foods are common culprits because they can irritate the esophagus and cause the LES to relax. The key to choosing heartburn-friendly fruits is to opt for those that are low in natural acids, possessing a higher pH value, and rich in soothing components like fiber and water.

The Top Low-Acid Fruits for Heartburn Relief

Incorporating non-citrus, low-acid fruits into your diet is a simple yet effective strategy for managing acid reflux. These fruits often have a pH value above 4.5, making them less likely to cause irritation.

Bananas

Often considered a natural antacid, ripe bananas are highly recommended for those with heartburn. With a pH typically between 4.5 and 5.2, they have been found to coat the irritated lining of the esophagus, providing a soothing effect.

Melons

Various melons, including watermelon, cantaloupe, and honeydew, are excellent choices. Their high water content helps to dilute stomach acid, and their alkaline nature neutralizes acidity. The pH of honeydew melon is between 6.0 and 6.67, for instance, making it very gentle on the stomach.

Papaya

This tropical fruit offers natural digestive enzymes that aid in breaking down food, which can reduce the chances of reflux. Papaya has a pH between 5.2 and 6.0 and contains soothing properties.

Apples

While some varieties of apples can be more acidic, many ripe, red apples are considered low-acid and are well-tolerated by those with GERD. They are also high in fiber, which aids digestion and can prevent the stomach from over-producing acid.

Avocados

Botanically a fruit, the avocado is very low in acid with a pH between 6.27 and 6.58. It is also rich in healthy unsaturated fats and fiber, which are easier to digest than unhealthy fats.

A Comparison of Low-Acid vs. High-Acid Fruits

To help you make informed choices, here is a comparison of fruits to enjoy versus those to be cautious with:


Low-Acid Fruits (pH > 4.5)	High-Acid Fruits (pH < 4.5)
Bananas	Oranges
Watermelon	Lemons
Cantaloupe	Limes
Honeydew	Grapefruit
Papaya	Pineapple
Avocado	Tomatoes
Pears	Berries (e.g., strawberries, blueberries)
Figs	Grapes
Ripe Apples	Peaches
Mangoes	Plums

Fruits to Approach with Caution

Even among generally safe fruits, individual tolerance varies. For instance, some people with acid reflux find that certain varieties of apples or small amounts of berries do not trigger symptoms, while others are more sensitive. It's crucial to listen to your body and potentially keep a food diary to identify your specific triggers.

Practical Tips for Incorporating Low-Acid Fruits

Besides choosing the right type of fruit, how you consume it can also make a difference:

Combine with other foods: Pair fruits with non-acidic foods, such as oatmeal, low-fat yogurt, or nuts, to create a more balanced meal that is less likely to cause reflux.
Eat smaller portions: Portion control is key, as eating a large quantity of any food, even a low-acid one, can overwhelm your digestive system and cause symptoms.
Consume when ripe: Ensure fruits are fully ripe, as unripe fruits typically have higher levels of acid.
Avoid on an empty stomach: For some, eating fruit on an empty stomach can increase acidity. Pairing it with a meal or snack can be more effective.
Consider smoothies: Blending low-acid fruits with a dairy or plant-based milk can create a gentle, stomach-friendly beverage.

A Sample Heartburn-Friendly Day with Low-Acid Fruits

Breakfast: Oatmeal topped with sliced banana and a few almonds.
Morning Snack: A bowl of fresh cantaloupe or honeydew melon.
Lunch: A salad with grilled chicken, mixed greens, avocado, and a mild dressing.
Afternoon Snack: A handful of ripe figs or a small pear.
Dinner: Baked fish with roasted vegetables and a side of brown rice.
Dessert: Papaya chunks or a bowl of low-fat yogurt.

Conclusion

While a variety of factors contribute to heartburn, mindful dietary choices, particularly regarding fruit selection, can significantly help manage symptoms. Opting for low-acid fruits like bananas, melons, and papayas can provide nutritional benefits without aggravating acid reflux. By understanding which fruits are safe and how to best incorporate them into your diet, you can enjoy a flavorful and healthy lifestyle while minimizing digestive discomfort. For more information on managing GERD, consult the Harvard Health guide on diet.

Frequently Asked Questions

Yes, ripe bananas are often considered a natural antacid due to their low acidity (pH 4.5-5.2) and ability to coat the esophagus, which can provide a soothing effect.

Yes, watermelon is a safe choice for those with acid reflux. It has high water content and a pH between 5.18 and 5.6, which helps dilute and neutralize stomach acid.

Ripe, red apples are generally better for heartburn than tart green ones, which tend to be more acidic. Pears are also a good, low-acid alternative.

Berries like strawberries and blueberries are moderately acidic and can be trigger foods for some people. Individual tolerance varies, so it's best to test small amounts or opt for safer options like melons if you are sensitive.

To prevent heartburn, eat fruit in moderation, choose ripe and low-acid varieties, and combine them with other foods instead of eating them on an empty stomach. Consider making a smoothie with non-acidic fruits.

You should generally avoid highly acidic citrus juices. However, juices from low-acid fruits like watermelon, pear, and mango, or smoothies made with gentle fruits and milk, are usually safer.

Yes, papaya is a good choice for digestion and heartburn. It contains natural digestive enzymes and has a low acid level (pH 5.2-6.0), which helps soothe the digestive system.