Acid Reflux Diet

• Bananas: Help coat the esophageal lining and are low in acid.
• Melons: Cantaloupe and honeydew are alkaline and can neutralize stomach acid.
• Apples and Pears: Less acidic than citrus fruits and can be eaten raw or cooked.

• Leafy Greens: Spinach, kale, and lettuce are low in acid and high in fiber.
• Broccoli and Cauliflower: Non-acidic and packed with nutrients.
• Cucumbers and Green Beans: Light and refreshing options that are easy on the stomach.

Whole Grains

• Oatmeal: A great source of fiber that can absorb stomach acid.
• Brown Rice: Low in acid and easy to digest.
• Whole Grain Bread and Pasta: Preferably made from whole wheat, spelt, or other non-refined grains.

Lean Proteins

• Chicken and Turkey: Skinless, grilled, or baked to reduce fat content.
• Fish and Seafood: Grilled or steamed, avoid fried options.
• Plant-Based Proteins: Lentils, chickpeas, and tofu are excellent alternatives.

Healthy Fats

• Avocado: Rich in healthy fats and fiber, but consume in moderation.
• Olive Oil: A good alternative to butter or margarine.
• Nuts and Seeds: Almonds, flaxseeds, and chia seeds provide healthy fats and fiber.

Herbal Teas

• Ginger Tea: Known for its anti-inflammatory properties.
• Chamomile Tea: Can help reduce stress and improve digestion.
• Licorice Root Tea: May help increase the mucus coating in the esophagus.

Foods to Avoid with Acid Reflux

Certain foods can exacerbate acid reflux symptoms and should be limited or avoided:

Citrus Fruits

•    Oranges, grapefruits, lemons, and limes are high in acid.

Tomatoes and Tomato-Based Products

•  Includes sauces, soups, and ketchup, which are highly acidic.

Spicy Foods

• Peppers, hot sauce, and spicy seasonings can trigger heartburn.

Fried and Fatty Foods

• French fries, fried chicken, and fatty cuts of meat slow digestion and increase stomach acid.

Chocolate

•   Contains both caffeine and cocoa, which can relax the LES.

Caffeine and Carbonated Beverages 

• Coffee, tea, sodas, and energy drinks can increase acid production and pressure on the LES.

Alcohol

• Particularly red wine and other acidic beverages can exacerbate symptoms.

Practical Dietary Tips for Managing Acid Reflux

Implementing the right dietary habits can significantly reduce acid reflux symptoms:

1. Eat Smaller, More Frequent Meals: Large meals can increase abdominal pressure and trigger reflux.
2. Chew Thoroughly and Eat Slowly: Helps with digestion and prevents overeating.
3. Stay Upright After Eating: Avoid lying down for at least two to three hours after meals.
4. Elevate Your Head While Sleeping: Use a wedge pillow or raise the head of your bed.
5. Avoid Late-Night Eating: Try to finish your last meal at least three hours before bedtime.
6. Maintain a Healthy Weight: Excess weight can increase abdominal pressure and worsen reflux.

Sample Meal Plan for Acid Reflux

Creating a balanced meal plan tailored to your needs can help manage acid reflux effectively. Here’s a sample one-day meal plan:

Breakfast:

• Oatmeal topped with sliced bananas and a drizzle of honey
•  Herbal tea (ginger or chamomile)

Mid-Morning Snack:

• An apple with a handful of almonds

Lunch:

• Grilled chicken breast with quinoa and steamed broccoli
• A small side salad with mixed greens, cucumber, and a light olive oil dressing

Afternoon Snack:

• A pear with a spoonful of almond butter

Dinner:

• Baked salmon with brown rice and roasted cauliflower
• A glass of water or herbal tea

Evening Snack:

• A small bowl of melon slices

Conclusion

An acid reflux diet is instrumental in managing symptoms and improving quality of life. By incorporating low-acid, nutritious foods and avoiding triggers, you can effectively reduce the frequency and severity of acid reflux. Always consult with a healthcare provider or dietitian to tailor dietary changes to your individual needs and ensure a balanced, healthy diet.

For more information on acid reflux diets and personalized advice, visit Mayoclinic.org