7 Best Foods To Eat With Acid Reflux
Acid reflux is that feeling of a burning sensation in the chest.
What exactly causes acid reflux? It's when the esophageal sphincter (a muscle at the base of the esophagus) doesn’t close properly, allowing stomach acid to creep up. Some refer to it as Gastroesophageal Reflux Disease, or GERD.
This isn't just an occasional issue. GERD regularly affects about 20% of people, sometimes turning acid reflux into a lifelong struggle.
What you eat can make a huge difference to your acid reflux. The right choices can minimize your symptoms, while the wrong choices can quickly worsen them
Key Takeaways
- Acid reflux happens when the esophageal sphincter doesn’t close properly, causing stomach acid to rise.
- GERD affects about 20% of the population, but can be managed with the right dietary choices.
- High-fiber foods like oatmeal and whole grains help absorb stomach acid and prevent reflux.
- Alkaline foods such as bananas and melons neutralize acid, offering relief from symptoms.
- Non-fat dairy and ginger act as soothing remedies, while avoiding triggers like fatty foods and caffeine can help.
What Causes Acid Reflux?
Fatty foods, fried stuff, spicy dishes, and caffeine are some of the usual foods that cause acid reflux. For some people, however, even stress or large meals can trigger an episode.
When the stomach produces too much acid, or the valve between the stomach and esophagus doesn’t close properly, reflux happens.
The good news is that there are foods that can actually help prevent this condition.
What is GERD?
GERD or Gastroesophageal Reflux Disease is described as chronic acid reflux that doesn’t seem to go away, even after making healthy changes.
If adding probiotics, adjusting diet, and taking over-the-counter remedies aren’t relieving GERD symptoms, doctors might recommend stronger treatments, like medications that block acid production or even surgery.
Best Foods to Eat With Acid Reflux
Acid reflux happens when stomach acid rises into the esophagus, causing that familiar burning sensation. The main cause? A weakened or relaxed esophageal sphincter. Fortunately, there are certain foods that can keep that acid in check, making life a little more comfortable.
Here are seven of the best foods to eat when battling acid reflux.
High-Fiber Foods
Fiber is like a sponge for stomach acid. It helps digestion, keeps you full, and reduces overeating—one of the biggest reflux triggers.
Start the day with:
- Oatmeal: Not only does it soak up acid, but it’s also filling and easy to digest.
- Whole grains: Brown rice and quinoa keep the gut running smoothly.
- Root vegetables: Carrots, beets, sweet potatoes are all complex carbohydrates that are easy on the stomach, nourishing, and help to maintain stable blood sugar.
Alkaline Foods
Balancing pH levels is key to preventing acid reflux. Foods that have a higher pH can neutralize stomach acid.
Some of these foods are:
- Bananas: Naturally low in acid and high in fiber, they are easy on the stomach.
- Melons: Watermelon and cantaloupe are packed with water and low in acid.
- Cauliflower: Low-acid and versatile, you can mix cauliflower into any meal.
Watery Foods
Sometimes, it’s as simple as staying hydrated. Water helps to dilute stomach acid. Foods with high water content can soothe that burning sensation.
- Cucumber: Light, refreshing, and hydrating.
- Celery: Packed with water and fiber, perfect for a quick snack.
- Watermelon: It’s hydrating and helps flush excess acid.
Nonfat Milk and Low-fat Yogurt
While full-fat milk can be a trigger, low-fat milk and yogurt can soothe the lining of the esophagus:
- Low-fat Milk: Works as a temporary buffer for acid, giving you relief.
- Low-fat Yogurt: Packed with probiotics, which help improve digestion and soothe irritation.
Ginger
This root has been used for centuries as a digestive aid. It’s alkaline, anti-inflammatory, and helps with nausea:
- Ginger Tea: Brew a hot cup when you feel heartburn is about to happen.
- Fresh Ginger: Add grated ginger to meals for extra flavor and reflux relief.
Apple Cider Vinegar
You wouldn’t think vinegar would help with acid, but diluted apple cider vinegar can actually help some people. The key word here is “diluted.”
- Dilute It: Mix a tablespoon in a glass of water and sip it with meals. Just watch out for how the body reacts to it, because this remedy doesn’t work for everyone.
Lemon Water with Honey
Though lemons are acidic, in small amounts mixed with warm water and honey, they can have an alkalizing effect on the body:
- Lemon Water: Use it sparingly, and always dilute it.
- Honey: Its antioxidants can soothe and protect the lining of the esophagus.
Maintain Healthy Acidity with Probiotics to Prevent Acid Reflux
Managing acid reflux isn’t just about cutting out foods that trigger it, but also about making sure stomach acidity is in a state of homeostasis. Probiotics maintain that delicate balance, keeping the stomach from producing too much acid.
Foods rich in probiotics, like yogurt, kefir, sauerkraut, and kimchi, give the gut that extra boost to regulate stomach acidity.
Foods Rich in Probiotics
Probiotics don’t just live in pills—you can find them in plenty of everyday food items and even drinks. Some of the best sources include:
- Yogurt (make sure it has live cultures)
- Kefir (a fermented milk drink, tangy but worth it)
- Sauerkraut and kimchi (fermented cabbage, packed with probiotics)
Benefits of Probiotic Supplements for Acid Reflux
Not everyone loves fermented foods while others just have food sensitivities, preventing them from benefiting from foods rich in probiotics.
Probiotic supplements like Balance ONE are another option, especially if dealing with chronic acid reflux. These supplements introduce a concentrated dose of good bacteria, supporting gut health and helping prevent acid build-up in the stomach.
When to Seek Medical Advice
If you're managing acid reflux through diet and lifestyle changes and still feeling that burning sensation, it might be time to see a doctor. This can lead to more serious issues if left untreated.
Final Thoughts
Managing acid reflux through diet, especially by adding probiotics, is a solid first step. Whether you’re munching on yogurt or taking a probiotic supplement, giving the gut what it needs will help keep acid reflux at bay. But if symptoms persist, don’t hesitate to seek medical advice.
Probiotics for Acid Reflux
Probiotic bacteria have been shown to reduce the symptoms of acid reflux. Don't have the time to make your own probiotic foods? No problem! Probiotic supplements are a convenient way to get the same benefits.
Our probiotic uses time-release tablets to get its probiotic bacteria safely to your intestines, just where you need them.
Then it delivers its bacteria slowly over 8-10 hours, meaning that you can take it any time of day.
Our customers have seen dramatic improvements in conditions like IBS, acid reflux, Candida, heartburn, and more.
Here are a few key features of our probiotic:
- Time-release tablets that deliver 15 times more bacteria past stomach acid, when compared to regular probiotic capsules.
- Probiotic bacteria are released slowly over 8-10 hours.
- 12 probiotic strains chosen for their effect on gut health and immunity.
- 15 billion CFUs of probiotic bacteria.
- 60 tablets per bottle (enough for 2 months).
- Free of nuts, dairy, gluten, soy. Non-GMO and vegan. Made in the USA.
