GERD Diet: Best Foods & Fruits that Help Acid Reflux Go Away

Do you frequently feel a burning discomfort in your chest after eating? Is regurgitation of sour fluids or food a frequent source of irritation for you? 

If you have these problems, you may be suffering from acid reflux. Acid reflux is a painful ailment caused by stomach acid flowing back into your oesophagus, which connects your throat to your stomach.

Acid reflux is known as GERD (gastroesophageal reflux disease) when it occurs regularly. While standard treatment with antacids may provide immediate relief, it may cause negative effects if used for an extended period. 

Fortunately, dietary changes can help you address the illness healthily and safely, with no negative consequences. So, you may be wondering what acid reflux symptoms are and what causes them.

The Importance of Diet in Managing Acid Reflux

It's very uncommon to experience acid reflux (heartburn) every now and again, but some people experience a burning sensation, bloating, and belching practically every time they eat. 

A doctor diagnoses gastroesophageal reflux disease (GERD), a persistent acid reflux illness, in about 20% of the population.

The oesophagal sphincter (a muscular tube that allows food to flow into the stomach and then cinches shut to prevent it from going back up) normally shields the oesophagus from stomach acid. 

If the sphincter relaxes, food can push upward through the loosened aperture, resulting in acid reflux.

Diet is the first line of therapy for people with GERD and plays a significant role in controlling acid reflux symptoms.

Best Foods for Acid Reflux Relief: Key Nutrients to Include

Incorporating certain key nutrients in your diet can help alleviate symptoms of acid reflux. These include:

Fiber: ​

  • Fibrous foods make you feel full, which reduces your chances of overeating, which may contribute to heartburn. So, fill up on fibre-rich foods like these:
  • Muesli, couscous and brown rice are examples of whole grains.
  • Sweet potatoes, carrots, and beets are examples of root vegetables.
  • Asparagus, broccoli, and green beans are examples of green veggies.

Foods with an Alkaline pH

  • Foods fall someplace on the pH scale (a measure of acidity). Low-pH foods are acidic and more prone to cause reflux. 
  • Higher pH values are alkaline and can help balance strong stomach acid. Alkaline foods include:
  • Bananas and melons
  • Cauliflower, Fennel, and Nuts
  • Watery foods

Eating foods high in water might dilute and weaken gastric acid. 

Choose foods like:

  • Soups made with celery, cucumber, lettuce, 
  • watermelon broth
  • Tea with herbs.
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Incorporating Fiber-Rich Foods for a Healthy Digestive System

Fiber plays a crucial role in maintaining a healthy digestive system and can help alleviate symptoms of GERD. 

High-fiber foods add bulk to the stool, preventing constipation and promoting regular bowel movements. 

This, in turn, reduces the likelihood of acid reflux. Include fiber-rich foods regularly in your diet such as whole grains, fruits, vegetables, and legumes. 

Excellent options include oatmeal, brown rice, apples, broccoli, and lentils.

Top Fruits for Soothing Acid Reflux and Reducing Heartburn

Certain fruits possess properties that can soothe the irritation caused by acid reflux and reduce heartburn. 

Here are some fruits that can be beneficial for managing GERD:


  • Bananas are low in acid and can help coat the oesophagus, relieving heartburn.


  • Melons that have a high water content, for example, watermelon, cantaloupes, and honeydew, can help calm the oesophagus and reduce stomach acid and 


  • Papayas have an enzyme - papain. This promotes digestion, thus lessening acid reflux symptoms.


  • Although ginger is technically not a fruit, it has natural anti-inflammatory effects which aid with nausea and heartburn.


  • Apples are a good choice because they are low in acid and can assist in balancing stomach acid because they are not citrus fruits.

Please keep in mind that even though these fruits can be beneficial for a lot of people with acid reflux, individual reactions may vary. 

It's best to keep track of your personal triggers and adjust your diet accordingly.

The Role of Antioxidants in Alleviating GERD Symptoms

Antioxidants are compounds that help reduce inflammation and protect against cell damage. Including antioxidant-rich foods in your diet can potentially alleviate symptoms of GERD

Here are some foods high in antioxidants that you can incorporate:

Fruits and berries: 

  • Such as blueberries, raspberries, strawberries, and blackberries, are high in antioxidants.

Leafy Greens: 

  • Leafy greens like spinach, kale, and others are great providers of antioxidants and can help your digestion in general.

Green tea: 

  • Green tea has a high antioxidant content and can help to lessen digestive system inflammation.

Including these antioxidant-rich foods in your GERD diet can support your overall health while providing relief from acid reflux symptoms.

Choosing Lean Proteins and Healthy Fats to Support Digestion

When it comes to proteins and fats, it's critical to make informed decisions to promote healthy digestion and reduce acid reflux. 

Choose skinless chicken, turkey, fish, and tofu as lean protein options. Compared to fatty meats, these selections are less likely to cause acid reflux. 

Incorporating healthy fats such as avocados, almonds, and seeds can also supply critical nutrients without exacerbating GERD symptoms.  High-fat, fried foods, and excessive oil consumption can aggravate acid reflux.

Smart Eating Habits for Long-Term Acid Reflux Management

In addition to specific food choices, adopting smart eating habits can contribute to long-term acid reflux management. 

Here are some tips to consider:

1. Meals High in Fat Should Be Avoided

  • High-fat meals tend to linger in the stomach longer, causing acid reflux. 
  • Fried or oily foods can also cause the LES (lower oesophagal sphincter) muscle to weaken. So, avoid consuming delicacies and foods high in harmful fat.

2. Say No to Smoking and Alcohol Consumption

  • Heartburn can be caused by smoking or consuming alcohol before, during, or after meals. 
  • Furthermore, these bad practices can weaken the LES muscle. So, if you want to get rid of acid reflux symptoms, quit smoking and limit your alcohol use.

3. Stay Awake After Eating

  • When you stand or sit, gravity helps keep the acid in your stomach down and avoids reflux.
  • However, you may get acid reflux if you lie down right after eating or later in the day. 
  • As a result, avoid napping shortly following meals, snacks, and late suppers. 
  • Even if you are following an acidic diet chart, make sure you eat three hours before going to bed.

4. Avoid Vigorous or Strenuous Exercises Following Meals

  • Doing intensive exercises or engaging in strenuous activities after eating is almost certain to cause acid reflux. 
  • A walk after dinner is beneficial, but running or any exercise that puts pressure on your stomach is not.  
  • Make sure you don't do anything that requires you to bend over and put stomach acid back into your oesophagus. 

5. Consume food sparingly and slowly.

  • When your stomach is completely full, your oesophagus may experience more reflux. 
  • So, when following an acidity diet plan, eat little meals more frequently rather than three substantial meals a day.

6. After each meal, drink some water.

  • Before getting up from your plate after eating, sip a tiny amount of water. 
  • Drinking water at the end of a meal helps to dilute or wash out stomach acid, which would otherwise rise into the oesophagus.


Although most people perceive GERD to be a chronic condition, it does not have to be permanent.

Along with medicine, dietary and lifestyle changes, as well as integrative therapy, can be beneficial. 

If these methods are inadequate, surgery to tighten the lower oesophagal sphincter may be considered.

The right treatment should keep GERD from impairing a person's quality of life. However, before making any adjustments to a treatment plan, it is critical to consult with a doctor.

In summary, GERD causes the contents of the stomach to travel up the neck frequently, generating unpleasant burning symptoms.

Although no special diet will prevent the illness, eating and avoiding certain foods may help some people with their symptoms. 

GERD sufferers can often control their symptoms with dietary and lifestyle changes.

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Frequently Asked Questions

Q: What to do for acid reflux?

A: To manage acid reflux, there are several steps you can take:

  • Avoid GERD-trigger foods and beverages such as citrus fruits, tomatoes, spicy foods, and caffeine.

  • Eat smaller, more frequent meals to prevent excessive stomach distension.

  • Maintain a healthy weight through a balanced diet and regular exercise.

  • Avoid lying down or going to bed immediately after eating.

  • Elevate the head of your bed to prevent stomach acid from flowing back into the oesophagus while you sleep.

Consider over-the-counter antacids or consult a healthcare professional for appropriate medication options.

Q: What to eat with acid reflux?

A: When dealing with acid reflux, it's best to choose foods that are gentle on the stomach and promote proper digestion. 

Some suitable options include:

  • Lean proteins like chicken, turkey, fish, and tofu.

  • Non-citrus fruits such as bananas, melons, apples, and papayas.

  • Vegetables like leafy greens, broccoli, cauliflower, and carrots.

  • Whole grains like oatmeal, brown rice, quinoa, and whole wheat bread.

  • Healthy fats from sources like avocados, nuts, and seeds.

  • Non-acidic beverages such as water, herbal tea, and non-citrus juices.

Q: What to eat during acid reflux?

A: During an acid reflux episode, it's best to choose bland, soothing foods that won't aggravate the condition. Some options to consider include:

  • Bananas, which are low in acid and can help coat the oesophagus.

  • Oatmeal, which is easily digestible and can provide relief.

  • Boiled or baked potatoes- help to absorb excess stomach acid.

  • Whole grain bread or crackers, helps in absorbing stomach acid and reduces symptoms.

  • Non-citrus fruits like melons and apples.

  • Plain yoghurt, which can help soothe the stomach.

Q: Is rice good for acid reflux?

A: Rice, particularly brown rice, is generally considered a good option for individuals with acid reflux. 

It is easily digestible and provides complex carbohydrates without triggering acid reflux symptoms.

However, individual reactions may vary, so it's important to monitor your personal response to rice and adjust your diet accordingly.

Q: What sweets can you eat with acid reflux?

A: Regarding sweets and acid reflux, it's important to choose options that are low in fat and acidity. Some suitable choices include:

  • Oatmeal cookies or bars (without chocolate or citrus ingredients).

  • Low-fat or fat-free yoghurt or frozen yoghurt.

  • Angel food cake or sponge cake.

  • Marshmallows or liquorice (in moderation and without additional reflux-triggering ingredients).

Q: Is banana good for acid reflux?

A: Yes, bananas are generally considered good for acid reflux. They are low in acid and can help coat the oesophagus, providing relief from heartburn. 

Bananas also contain natural antacids that can help neutralize stomach acid. 

However, individual reactions may vary, so it's recommended to pay attention to your body's response and adjust your diet accordingly.

Q: Is mango good for acid reflux?

A: Mangoes can be problematic for some individuals with acid reflux due to their relatively high acidity content. However, this can vary from person to person. 

If mangoes do not trigger your acid reflux symptoms, you can enjoy them in moderation as part of a balanced diet. It's important to listen to your body and observe how it reacts to different foods.

Q: Is papaya good for acid reflux?

A: Papaya is often regarded as a helpful fruit for acid reflux due to its enzyme called papain, which aids digestion. Papain can help break down proteins in the stomach, reducing the chances of acid reflux symptoms. 

Including papaya in your diet can help reduce acid reflux symptoms for many people. Individual responses, however, may differ, so it's critical to pay attention to how your body is responding and modify as necessary.

Q: Is guava good for acid reflux?

A: Guavas are typically thought of as low-acid fruits that people with acid reflux may tolerate easily. Its high fibre, vitamin, and mineral content may help to maintain general digestive health. 

Individual responses, however, may vary as with any diet. Guava may cause symptoms of acid reflux in certain people. Making dietary decisions based on individual tolerance and response is preferable.

Even though some foods may be widely regarded as advantageous or suited for acid reflux, individual sensitivities can differ. 

Always pay attention to how your body is responding and seek out individualised guidance from a trained dietician or healthcare provider based on your unique requirements and medical background.