Top Foods for Acid Reflux: GERD-Friendly Foods to Include

Does having Acid Reflux feel like a cruel game of whack-a-mole when it comes to foods? Do some foods make you feel great, while others cause a cascade of painful burning and reflux symptoms? You are not crazy! While everyone has slightly different triggers, science-based evidence has shown that some foods may be more likely to cause reflux symptoms, while others can greatly improve reflux occurrence and pain. The Team at FLORA Nutrition has created a list of Reflux-Friendly Foods that you can incorporate into your diet to begin healing your body!

What is Acid Reflux?

Before we talk about optimizing nutrition for acid reflux, let’s understand what is happening in your body to trigger uncomfortable symptoms. Acid Reflux occurs when stomach acid repeatedly flows back into the esophagus, which connects your mouth and stomach, and causes a burning sensation that can rise from your chest up into your throat. This occurs when the lower esophageal sphincter (LES), the muscular valve designed to keep acid in the stomach, relaxes at inappropriate times and allows acid to rise from the stomach to the esophagus.

How Food Impacts Acid Reflux

While your nervous system controls the LES function, certain types of food can significantly influence the lower esophageal muscle and cause inappropriate relaxation of the muscle, leading to reflux. For those whose esophageal lining is more sensitive, some foods may also irritate the throat and cause a burning sensation. 

Although there are irritating/triggering foods for Acid Reflux, there are dozens of calming foods that support the LES function and reduce symptoms, while being just as delicious!

Reflux-Friendly Foods

1. Fruits and Non-Starchy Vegetables:

• Melons: These juicy summer stars are naturally low in acid and high in water, diluting stomach acid and soothing the esophagus. Watermelon, cantaloupe, and honeydew are your best bets.

• Bananas: This potassium powerhouse neutralizes stomach acid and coats the esophageal lining, creating a protective barrier. Bonus points for being a prebiotic, promoting gut health for overall digestive well-being.

• Leafy Greens: Think spinach, kale, and romaine lettuce. They're low in acid, high in fiber, and packed with vitamins and minerals that support digestive health.

2. Fiber-Rich Starches:

• Oatmeal: This breakfast champion is low in fat and acid, high in fiber, and releases its goodness slowly, preventing acid overload. Top it with fruits and nuts for added flavor and nutrients.

• Brown Rice and Quinoa: These whole grains are gentle on the stomach, keep you feeling full, and absorb excess stomach acid. Opt for steamed or boiled preparations for optimal digestibility.

• Sweet Potatoes and Carrots: These root vegetables are naturally alkaline, rich in fiber and antioxidants, and promote gut health. Roast, bake, or steam them for a delicious and soothing side dish.

3. Proteins:

• Lean Chicken and Fish: Choose skinless, baked, poached, or grilled options for easily digestible protein that won't trigger reflux. Salmon, tuna, and cod are excellent choices.

• Tofu and Tempeh: These plant-based protein powerhouses are naturally low in fat and acid, making them gentle on the stomach. Experiment with different marinades and cooking methods to find your favorites.

• Eggs: A protein powerhouse, eggs are a great option for omelets or scrambled eggs. Fun fact: Eggs contain every vitamin except Vitamin C!

4. Anti-Inflammatory, Omega-3 Foods

• Salmon: This fatty fish is rich in anti-inflammatory, omega-3 fatty acids that help to reduce inflammation in the body and the esophageal lining. Try out a baked salmon/vegetable sheet pan for a delicious and easy dinner!

• Walnuts: These nuts are a delicious snack that pack quite a nutritional punch! Walnuts are rich in omega-3 fatty acids and healthy polyunsaturated fats. Adding walnuts to yogurt bowls, on top of salads, and in baking are great ways to increase these healthy fats into your diet. 

• Flax Meal: Flax is an amazing source of soluble fiber, omega-3 fatty acids, and plant-based protein. Not only does flax meal decrease inflammation, but it helps with consistent bowel movements, which can help mitigate the effects of constipation. Add flax meal to your smoothies, to homemade jams, or really on top of any meal!

GERD-Dietitian Tip: Pair your meals with calming herbs like ginger, chamomile, or fennel tea. These natural soothers can further ease digestion and reduce inflammation.

Remember: Every body is unique, and what works for one person might not work for another. Pay attention to your body's signals and keep a food diary to identify your personal triggers. It's also crucial to consult with a healthcare professional for personalized guidance and treatment options.

Ready to Take Control of Your Acid Reflux?

Living with acid reflux doesn't have to be a daily struggle. At FLORA Nutrition, we offer a comprehensive Acid Reflux Relief Program to help you achieve lasting relief through personalized nutrition guidance, lifestyle modifications, and stress management techniques.

Our program includes:

• One-on-one consultations with a registered dietitian: We'll create a customized meal plan tailored to your specific needs and triggers.

• Support and accountability: Stay motivated and on track with regular check-ins and expert advice.

• Stress management techniques: Learn how to manage stress, a major trigger for acid reflux, through mindfulness practices, and relaxation techniques.

• Access to the FLORA community: FLORA is for anyone looking to improve their gut health and reduce stress. FLORA is specifically designed for those managing digestive dysfunction (such as acid reflux and IBS) and looking to heal their gut, repair their relationship with food, and optimize their health.

Apply today and take the first step towards a life free from acid reflux!

Remember, food can be your powerful ally in the fight against acid reflux. Embrace these top food fighters, prioritize gut health, and seek professional guidance when needed. You've got this!

Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being.

Blog co-created with FLORA Team Member & MS Nutrition, Jacqueline Gilpin

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