10 Best Foods Against Acid ReFlux

It’s not unusual to feel a burning sensation in your chest after eating a spicy dish, or greasy foods, or even cheese and chocolate. High-fat, high-calorie foods, carbonated beverages, and alcohol are the most common culprits of occasional heartburn.

If the pain continues over time, however, you may be experiencing acid reflux, a condition that occurs when the contents of your stomach flow back into your esophagus, the tube that transports food from your throat to your stomach.

Rather than put up with the constant irritation, you can swap spicy, acidic, and fried foods for foods that help relieve acid reflux. The following are 10 foods that help to neutralize stomach acid fast and aren’t a threat to your esophagus:

1. Ginger

This well-known tropical plant has so many benefits that the International Herb Association selected ginger as the “2023 Herb of the Year. “ Ginger is rich in antioxidants and helps in managing indigestion by speeding up the movement of food through the stomach while also protecting the gut. Ginger is known for calming an upset stomach, reducing bloating and gas, and alleviating nausea. What’s more, ginger comes in many forms—fresh, dried and candied. You can also make a tea from fresh ginger or buy organic ginger tea bags at local stores.

2. Oatmeal

This popular healthy whole grain is not only good for breakfast, but oatmeal is an excellent source of protein and fiber. The soluble fiber in oats helps to slow down digestion and absorbs the excess stomach acid to reduce the symptoms of acid reflux.

3. Brown rice

This whole grain food has antioxidants and nutrients, and slows down digestion to help you get full and stay full longer after eating. Brown rice is rich in insoluble fiber, which does not dissolve in water and stays intact as food moves through the gastrointestinal tract. It also helps to prevent constipation by speeding up the movement and process of waste.

4. Sweet potatoes

The low-acid root vegetable is rich in nutrients and its easily digestible fiber can help manage stomach acid that can cause heartburn. Sweet potatoes can be baked, boiled or steamed. But avoid frying sweet potatoes since fried foods can stay in the stomach longer and increase the risk of stomach acid flowing back up into the esophagus.

5. Honey

This naturally sweet substance is used in a variety of ways, from treating coughs to treating topical wounds. Honey is rich in antioxidants that fight free radicals, which are substances that can damage cells, and cause premature aging and chronic disease. According to one study, acid reflux may be caused, in part, by free radicals that damage cells lining the digestive tract. Honey can prevent this damage by removing free radicals. Honey may also work to reduce inflammation in the esophagus. The study further said that honey can better coat the mucous membrane of the esophagus, which can contribute to longer-lasting relief. Honey is also used to relieve a sore throat, a common symptom of acid reflux.

6. Limit Fluid Intake with Meals

Drinking water or other liquids with meals can add volume to the stomach, causing acid to escape and move back up to the esophagus. However, lightly sipping liquids with a meal may not trigger acid reflux symptoms. Health experts say it’s best to drink most of your fluids between meals.

7. Bananas

Bananas have several healthy benefits. Not only are they low in fat and sugar, but bananas also low in acid and can help neutralize stomach acid fast.

8. Low-Fat Yogurt

Low-fat yogurt contains probiotics which help in digestion and promote gut health. Yogurt also has slow-digesting protein which takes longer to move through the digestive system. Low-fat or nonfat yogurt is generally preferred over higher fat yogurt which can be harder to digest.

9. Egg Whites

Egg whites are low in fat and in acid, which makes it easier to digest and less likely to trigger heartburn. Egg whites are also a good source of protein, calcium, magnesium, and potassium.

10. Greens

Green leafy vegetables like spinach, kale, Swiss chard, dark lettuces, and broccoli are rich in minerals, like potassium, magnesium, and iron, and are packed with vitamins like A, B, C and K. What’s more, these green vegetables are naturally low in fat, sugar, and acid, which means they are good for your stomach and digestive system. Greens are also good food against acid reflux because they have a high water content which helps to reduce stomach acid.

Source Links:

https://www.foodnetwork.com/healthy/packages/healthy-every-week/healthy-tips/best-foods-for-acid-reflux
https://www.medicalnewstoday.com/articles/319176
https://extension.psu.edu/ginger-herb-of-the-year-2023#
https://www.healthline.com/health/digestive-health/honey-for-acid-reflux#research