Best GERD Diet: Foods to Eat & Avoid for Acid Reflux Relief
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Time to read 4 min
If you live with GERD, what you eat and drink can make a big difference in your symptoms. While food doesn’t cause the condition, certain choices can aggravate acid reflux, while others can help reduce irritation and protect the esophagus. This guide explains which foods to include, which to avoid, and why they matter for GERD relief.
Disclaimer: The information provided in this blog post is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before making any decisions about your health or treatment. If you experience persistent or severe acid reflux, seek medical attention immediately.
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Understanding GERD and Why Diet Matters
Gastroesophageal reflux disease (GERD) is a chronic condition where stomach contents flow back into the esophagus, causing symptoms like heartburn, regurgitation, and chest discomfort. This happens when the lower esophageal sphincter (LES) - the valve between the esophagus and stomach - weakens or relaxes inappropriately.
While medications such as proton pump inhibitors (PPIs) and H2 blockers are effective, dietary choices play a critical role in reducing symptom frequency and severity. Certain foods can relax the LES or increase stomach acid production, while others can help buffer acid and protect the esophageal lining.
Foods That May Help Support GERD Relief
In addition to taking the acid-blocking medications recommended by your doctor for GERD treatment, eating these foods may be helpful to support GERD relief.
1. High-Soluble Fiber Foods
Soluble fiber forms a gel-like substance in the stomach that slows digestion and helps neutralize excess acid. This allows food to stay longer in the stomach without overstimulating acid production, alleviating pain by GERD.
Examples include oats, barley, apples, pears, carrots, and sweet potatoes, which are generally well tolerated by those with GERD.
Fiber also supports a healthy gut microbiome, strengthening the stomach’s protective lining.
2. Lean Protein Sources
Low-fat proteins are easier to digest and less likely to trigger acid reflux compared to fatty cuts of meat.
Good sources are skinless poultry, fish, tofu, egg whites.
Fat slows digestion and increases LES relaxation, which can worsen symptoms.
Lean proteins provide essential nutrients without adding to acid reflux risk.
3. Non-Acidic Fruits
Fruits such as bananas, plantains, and pears are gentle and naturally low in acid, making them suitable for GERD sufferers.
They contain flavonoids that stimulate protective mucus production in the stomach lining, forming a barrier against acid and digestive enzymes.
Unlike citrus fruits, these options are gentle on the esophagus and less likely to provoke heartburn after meals.
Not sure what foods are best tolerated by your gut? Take  You can take Claisen’s free quiz for personalized insights into your gut health and get tailored advice on what supports your digestion.
4. Green Leafy Vegetables
Nutrient-rich vegetables are a staple in GERD-friendly diets due to their low-fat and low-acid content.
Good sources are spinach, kale, broccoli and zucchini.
These foods provide vitamins, antioxidants, and fiber without contributing to acid exposure in the esophagus.
5. Ginger
Ginger’s natural anti-inflammatory properties make it a useful addition to a reflux-friendly diet.
It may help reduce nausea and soothe the digestive tract, making it a good option during symptom flare-ups.
Small amounts (e.g., fresh ginger in teas, soups, or stir-fries) can be a helpful natural complement to medical treatment for GERD.
6. Soothing Herbal Teas
Herbal teas like chamomile, deglycyrrhizinated licorice root, and slippery elm calm the stomach lining by forming a protective film over mucous membranes, soothing pain caused by GERD.
These teas are caffeine-free, which is beneficial because caffeine can increase acid production.
Drinking them warm, not hot, helps minimize irritation and provides relief between meals.
Foods to Limit or Avoid
To prevent aggravating GERD symptoms, it’s best to reduce or avoid:
Spicy foods (chili, hot sauce)
Citrus fruits and tomato-based products
Coffee and caffeine
Alcohol
Fried and fatty foods
Carbonated drinks
These can increase acid production, delay gastric emptying, or directly irritate the stomach lining.
Key takeaways
A GERD-friendly diet focuses on high-fiber, low-fat, and low-acid foods.
Lean proteins, non-acidic fruits, leafy greens, ginger, and moderate healthy fats can help reduce reflux symptoms.
Avoid spicy, fatty, acidic, caffeinated, and carbonated foods and drinks.
Diet supports, but does not replace, medical treatment for GERD.
Ready for personalized relief for GERD and acid reflux? Complete Claisen's gut health quiz to identify your unique triggers and receive evidence-based recommendations tailored to your digestive profile.
Can diet alone cure GERD?
No. While dietary changes can significantly reduce GERD symptoms, they do not cure the underlying condition. Most people benefit from a combination of diet, lifestyle changes, and, in some cases, medication prescribed by a healthcare provider.
Are all herbal teas safe for GERD?
No. While chamomile, rooibos, and slippery elm are generally well tolerated, peppermint tea may worsen GERD by relaxing the lower esophageal sphincter (LES). Choose non-mint, caffeine-free varieties for best results.
Does drinking milk help with GERD symptoms?
Low-fat milk may provide temporary relief by coating the esophagus, but full-fat milk can worsen reflux due to its fat content. Plant-based milks such as oat or almond milk may be gentler options.
