12 Foods That Naturally Fight Acid Reflux

by Jenna Crawford December 05, 2017

12 Foods That Naturally Fight Acid Reflux

Looking for a diet to help with acid reflux and Gastrointestinal Reflux Disease (GERD)? According to this study, which measured the effect of diet changes on GERD, the following foods should help with acid reflux: whole grains, beans, vegetables (except onions, and tomatoes), lean fish, lean chicken, and more.

The use of antacids and PPIs lower stomach acid. However, low stomach acid is a cause of reflux. Low stomach acid allows bacteria to grow in your stomach, which can cause reflux. Using foods to control your reflux can prevent pain and damage to your body while preserving enough stomach acid to prevent bacterial growth.

Here are 12 foods that naturally fight acid reflux:

1. Aloe Vera

 Aloe Vera Juice helps with acid/alkaline balance of the digestive system and reduces yeast fermentation. Yeast fermentation occurs when there is an overgrowth of the normal yeast balance in our gut causing a fermentation process that leads to an increase of intra-abdominal pressure.

2. Whole Grains 

Whole grains like whole wheat bread (especially rye), brown rice, and oatmeal should all prevent reflux. Oatmeal is even thought to absorb stomach acid, and acid from other foods. But this does not include granola which tends to be high in oil which triggers reflux. Also, if you consume oatmeal with milk, be sure to use skim, or preferably soy milk.

3. Ginger

In moderation, ginger is one of the best foods for acid reflux. It has been used throughout history as an anti-inflammatory and as a treatment for gastrointestinal conditions. Ginger root can easily be peeled, sliced, diced, or shaved using a grater. You can use it while cooking or add it to smoothies.

4. Lean Fish

Fish is one of the healthiest foods around. An excellent source of protein and most vitamins, and minerals, fish is a great addition to any diet. When preparing fish for a GERD diet, be sure to choose less fatty fish, and only grill, sauté, or steam it. Never consume it fried, or deep fried.

5. Green Beans

When trying to keep acid production to a minimum, it should come as no surprise that low-acid foods are a good bet for a healthier body. Research suggests that foods and drinks with an alkaline pH, a group that includes green beans, can help neutralize stomach acid and mitigate some of the symptoms of acid reflux.

6. Egg Whites

Egg whites are typically a staple food for bodybuilders and provide all of the protein in eggs, with none of the fat found in the yolks. Since people with GERD should avoid fats, egg whites present an excellent way to get some of the nutrition from eggs without the adverse effects.

7. Chicken

Lean protein like chicken can help you lose weight, build muscle, and fight acid reflux symptoms at the same time. Your body digests protein-rich foods more slowly than carbohydrates, meaning your stomach won’t empty as quickly, thus keeping acid overproduction at bay.

8. Almond Milk

Another food with alkaline properties, almond milk, is an excellent way to soothe an acidic stomach without turning to inflammatory dairy, which can make acid reflux worse. Luckily, almond milk can ease the burn in your belly and throat in no time while keeping you sufficiently full so your stomach doesn’t continue to overproduce acid.

9. Tofu

Tofu is a low-fat source of protein. Tofu, however, is typically served fried or deep fried, which you should avoid when on a reflux diet. 

10. Cucumbers

Cucumbers are notable for their high water content and their alkaline properties, both of which can help keep your acid reflux symptoms under control. Although cucumbers are mainly water, their high water content can help keep you full for a significant period, making your body less likely to overproduce acid in response to an empty stomach.

11. Fish And Seafood

Seafood is another staple of the reflux diet. It should be baked, grilled, or sautéed, never fried. Shrimp, lobster, and other shellfish are also fine on this diet. Wild fish, not the farm-raised variety, is recommended.

12. Sauerkraut

Restoring a healthy bacterial balance to your digestive tract is the first step toward keeping acid reflux to a minimum. Probiotic foods, like sauerkraut, can help keep your digestive system healthy while mitigating the damage done to your lower digestive tract by excess acid production.


Acid reflux if not prevented early can be a cause of a more severe disease. There are foods found in your pantry that can help you avoid acid reflux from occurring. In this post, I shared with you 12 foods that naturally fight acid reflux.

Jenna Crawford


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