The Best and Worst Foods for Acid Reflux

If you’ve ever felt a burning sensation rising from your stomach to your chest or throat, chances are you’ve experienced acid reflux. This common digestive issue occurs when stomach acid flows back up into the oesophagus, irritating its lining. Occasional reflux is normal, but when it happens frequently, it may be diagnosed as gastroesophageal reflux disease (GERD).

Fortunately, diet plays a major role in managing acid reflux. While triggers can vary from person to person, certain foods are known to worsen symptoms, while others can help soothe the digestive system.

In this article, we’ll explore the best and worst foods for acid reflux, so you can make informed choices to reduce acid reflux flare-ups and support digestive comfort.

What Causes Acid Reflux?

At the bottom of the oesophagus is a ring of muscle known as the lower oesophageal sphincter (LES). Its job is to open to allow food into the stomach and close to prevent contents from flowing back up. When the LES relaxes inappropriately or becomes weak, stomach acid can rise, causing symptoms such as heartburn, regurgitation, and discomfort.

Triggers for reflux often include large meals, lying down after eating, pregnancy, obesity, smoking, certain medications, and of course, diet.

Foods That Can Worsen Acid Reflux

Let’s begin with the foods that commonly aggravate acid reflux symptoms. These tend to either increase stomach acid production, relax the LES, or irritate the oesophageal lining.

Fried and Fatty Foods

High-fat meals slow down digestion and can relax the LES, increasing the risk of reflux. Examples include fried chicken, chips, burgers, full-fat cheese, cream-based sauces, and heavily processed fast food. Choosing grilled or baked foods and using healthy oils sparingly can make a big difference.

Citrus Fruits and Juices

Fruits such as oranges, lemons, grapefruits, and pineapples are highly acidic and can irritate the oesophagus, especially in people who are already prone to reflux. Citrus juices, including orange juice and lemonade, are also common triggers. Opting for non-acidic fruits like bananas and melons may be a safer choice.

Tomato-Based Foods

Tomatoes are naturally acidic and commonly linked to heartburn. Tomato sauces, ketchup, salsa, and even tomato juice can provoke symptoms. Try swapping tomato-based sauces for olive oil, basil pesto, or low-acid alternatives.

Spicy Foods

Spices like chilli, pepper, and curry can increase acid production or irritate the digestive tract. If you're sensitive to spice, even small amounts can trigger discomfort. Using milder herbs such as parsley, thyme, or oregano may help maintain flavour without the irritation.

Caffeine and Coffee

Caffeine relaxes the LES and can stimulate acid production, making it a frequent culprit. Coffee, black tea, energy drinks, and even chocolate may contribute to symptoms. If you're sensitive, consider reducing your intake or switching to a low-acid decaf variety.

Alcohol

Alcoholic drinks can relax the LES and increase stomach acid levels, particularly when consumed alongside heavy meals. Wine, beer, and cocktails are common reflux triggers. Limiting alcohol or enjoying it with non-triggering foods may reduce the chance of discomfort.

Carbonated Beverages

Fizzy drinks, including soda, sparkling water, and champagne, expand in the stomach and may increase pressure on the LES. This makes it easier for acid to rise up into the oesophagus. Still water and herbal teas are more gentle alternatives.

Foods That May Help Reduce Reflux Symptoms

While avoiding triggers is important, adding soothing and supportive foods to your diet can also help manage reflux.

Oats and Whole Grains

Oatmeal, brown rice, and whole grain bread are excellent sources of fibre and help absorb stomach acid. They’re also satisfying and support healthy digestion. A breakfast of oatmeal topped with banana is both filling and reflux-friendly.

Non-Citrus Fruits

Bananas, melons, apples (particularly red and peeled), and pears are low-acid fruits that are generally well tolerated by people with reflux. Snacking on these throughout the day may also help prevent large hunger gaps, which can worsen symptoms.

Leafy Greens and Vegetables

Green vegetables like spinach, kale, broccoli, green beans, and zucchini are low in fat and acid. They promote good digestion and reduce pressure on the stomach. Steaming or lightly sautéing vegetables in olive oil is a gentle way to prepare them.

Lean Protein

Low-fat protein sources like skinless chicken, turkey, white fish, tofu, and eggs are less likely to cause reflux than fatty meats. They’re also versatile and easy to digest. Grilling, baking, or steaming are preferred cooking methods over frying.

Low-Fat or Dairy Alternatives

Full-fat dairy can aggravate reflux in some individuals. Choosing lower-fat versions or plant-based alternatives such as almond or oat milk may help. Plain, unsweetened yoghurt may also be soothing if tolerated.

Ginger

Ginger has natural anti-inflammatory properties and has long been used to support digestion. Fresh ginger tea or adding small amounts of grated ginger to meals can ease discomfort. Sipping ginger tea slowly after meals is a popular reflux remedy.

Healthy Fats in Moderation

While high-fat meals can be problematic, small amounts of healthy fats are generally safe. Avocados (in moderation), olive oil, flaxseeds, and a handful of almonds may support overall health without worsening reflux.

Lifestyle Tips to Support Acid Reflux Management

In addition to food choices, small changes to your daily habits can significantly improve reflux symptoms.

• Eat smaller, more frequent meals rather than large portions
• Avoid lying down within 2–3 hours after eating
• Maintain a healthy weight
• Wear loose-fitting clothing that doesn’t put pressure on your stomach
• Elevate the head of your bed if reflux worsens at night
• Keep a food diary to track your personal triggers

Conclusion

Everyone’s experience with acid reflux is a little different, but learning how food affects your body is one of the most effective ways to manage it. By avoiding common triggers and focusing on foods that soothe the digestive tract, you can take control of your symptoms and improve your quality of life.

If your symptoms are frequent, severe, or not responding to diet and lifestyle changes, speak with an experienced acid reflux doctor. Ongoing reflux can lead to complications and may require additional treatment or evaluation.