A woman on a couch, clutching her stomach in pain, possibly due to acid reflux.

12 Best Foods to Eat If You Have Acid Reflux

When reflux occurs more than a couple of times a week, it can be considered an illness, which can lead to more serious health problems over time. So, if you think you have reflux disease, it's a good idea to see your doctor.

In addition to these, the most common symptoms of reflux are heartburn, burning, and pain in the middle of the abdomen, chest, and behind the sternum. However, it should be noted that not all people who have gastroesophageal reflux have heartburn.


Other symptoms:

  • Bad breath
  • Nausea
  • Pain or trouble swallowing
  • vomiting
  • Tooth wear

The gastric content pours acids that irritate the mucosa of the esophagus. It can also irritate the respiratory tract and throat. In this case, it can cause a decrease in the voice, cough, laryngitis, hoarseness, sleep disorders, and asthma (which, if you already suffer from it, could be aggravated).


Causes of acid reflux

Once we detect the symptoms and possibly know if we have reflux or not, we may wonder why. What could have caused this in our health? Well, the main cause of esophageal reflux has to do with the fact that the lower esophageal sphincter, which acts as a valve, relaxes or weakens. This abnormal situation causes the contents of the stomach to rise towards the esophagus.

The esophagus, aided by gravity and through rhythmic movements, is responsible for carrying food to the stomach. At that point, the sphincter is in charge of regulating the passage of food: it opens so that the food bolus enters and closes to prevent the food from returning to its origin.


12 Foods that will help you reduce acid reflux

These are the 12 foods that will help you reduce the symptoms caused by gastroesophageal reflux [1]


  1. Papaya

It contains minerals that neutralize high levels of acidity, they also contain bromelain and papain, two important enzymes for the digestion of food.

  1. Celery

It contains essential minerals to neutralize excess stomach acidities such as potassium and magnesium. As a vegetable, it is high in dietary fiber.

  1. Broccoli

It is rich in minerals that help regulate acidities such as calcium, potassium, magnesium, and selenium. Helps purge the body of toxins that can cause acid reflux

  1. Cauliflower

It has a high content of beta-carotene and vitamins that help improve the digestive process

  1. Asparagus

Rich in vitamins A, C, and K, as well as containing magnesium and potassium, and other antioxidants that improve the digestive process

  1. Banana

It is a fruit with a powerful alkalizing effect that helps neutralize the acid. It is one of the largest natural sources of potassium.

  1. Apple

It contains pectin, a type of vegetable fiber that helps prevent acidity and improve the digestive process.

  1. Oatmeal

It is one of the food that is richest in fiber and natural antacids. It contains mucilage, which helps absorb the water necessary for the digestive process and regulate intestinal transit. If consuming oatmeal causes you some kind of discomfort, try hydrating it with water or vegetable milk.

  1. Pumpkin

Contains beta carotene, natural antioxidants, magnesium, and vegetable fiber that help reduce the symptoms of acid reflux

     10. Potato

It helps facilitate digestion, in addition to containing at least 60% of its weight in water. Its complex carbohydrates help improve the digestive process.

      11. Pear

Fruit is rich in water, pectin, and minerals that help regulate acidity.

      12. Pineapple

Fruit contains bromelain, an enzyme that helps dissolve protein chains.


What foods should I avoid if I have reflux?

If you suffer from reflux, your diet must be varied and balanced. Therefore, it must include white meats, vegetables, and fruits. However, it is advisable to avoid eating foods that are difficult to digest or that can irritate the stomach (fatty or spicy, such as pepper or Tabasco). [2]


Treatment involves making small changes to your eating habits because the food you eat can affect the amount of acid your stomach produces. Also, you should be aware of what foods to avoid if you have reflux. [3]

As a consequence, limiting or avoiding certain types of foods that can aggravate this condition will help improve symptoms in some people:



Fats slow down digestion, so food will remain in the stomach longer, its emptying will be delayed and, as a consequence, both acid production and the probability of reflux will increase. For this reason, we recommend that you avoid consuming red meat, sausages, sausages, sauces (mayonnaise), chips, industrial dressings, pizzas, cakes, cookies and all kinds of industrial buns, yellow cheeses, lard, whole milk and derivatives, bacon and any type of frying.



It is a stimulant that promotes reflux because it irritates the stomach. It is present in coffee, different varieties of tea (black, green, mate), energy drinks, chocolate or chocolate drinks, and colas.


Carbonated drinks

Sparkling water or carbonated soft drinks can irritate the mucosa and increase reflux.


Alcoholic drinks

Especially those fermented, as is the case with beer or wine. The reason is that they increase the secretion of gastric acid, which makes it more likely to irritate the stomach.


Hot sauces, peppers, and other similar condiments.

Mint and mint-flavored products

Peppermint can irritate the mucosa, so avoid taking it.


In the same way, it is recommended to reduce the consumption of onion, garlic, sugars, legumes made with sausages, vinegar, or foods rich in starch.

Instead, the consumption of low-fat dairy products, unsaturated fats, white fish, and all vegetables, except peppers and tomatoes, is recommended. As for the best method of food preparation, steam, oven, or griddle are preferred.

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  1. https://pubmed.ncbi.nlm.nih.gov/28521699/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747955/
  3. https://pubmed.ncbi.nlm.nih.gov/28521699/
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