10 Acid Reflux-Friendly Foods for Summer
Summer is a time for relaxation, gathering with friends and family, and soaking up some greatly-needed vitamin D. However, when you are struggling with digestive issues, like acid reflux and IBS, it can be difficult to find foods that are both delicious and keep uncomfortable symptoms at bay. Functional GI disorders like Acid Reflux, GERD, LPR, and IBS can feel isolating and embarrassing, but you are not alone. Having suffered from acid reflux and feeling lost in my body, I understand what it's like to feel disconnected from those around me and anxious about eating. I have dedicated my life’s work to helping people heal from acid reflux and reclaim their health.
An important role in healing your body is finding foods that 1) you truly enjoy and 2) do not aggravate acid reflux symptoms. If you suffer from acid reflux, you know that certain foods (such as tomato sauce, peppermint, and spicy foods) can trigger symptoms. These foods can irritate the esophageal tissue and weaken the lower esophageal sphincter (LES), the muscle that keeps stomach acid from backing up into the esophagus. Symptoms of acid reflux include heartburn, chest pain, throat pain, post-nasal drip, nausea, and difficulty swallowing (to name a few).
In order to enjoy summer-seasonal produce and feel confident that digestive symptoms will not occur, try these 10 acid reflux-friendly foods that are scientifically proven to support a strong lower esophageal sphincter response and reduce the likeliness of acid-reflux.
Fruits
Watermelon
Watermelon is a refreshing and hydrating fruit that is also low in acid. It is a good source of vitamins A and C, and it is also a good source of lycopene, an antioxidant that has been shown to protect against cancer.
Cantaloupe & Honeydew melon
Melon is another refreshing and hydrating fruit that is also low in acid. It is a good source of vitamins A and C, and it is also a good source of potassium, a mineral that can help to regulate blood pressure.
Banana
Bananas are a good source of potassium, a mineral that can help to neutralize stomach acid. They are also a good source of complex carbohydrates, which can help to keep you feeling energized.
Apples
Apples are a good source of fiber, which can help support a healthy microbiome and bowel regularity
Pears
They are also a good source of fiber - specifically, pectin which is a type of soluble fiber that has been shown to help reduce acid reflux symptoms.
Proteins
Grilled chicken
Grilled chicken is a lean protein - perfect for adding to summer melon salads or w/ an orzo pasta salad. It is also a good source of vitamins B and D.
Tofu
Tofu is a good source of protein and iron. It is also a good source of calcium, which can help to neutralize stomach acid.
Salmon
Salmon is rich in essential omega-3 fatty acids. Omega-3 fatty acids have been shown to help reduce inflammation, which can contribute to acid reflux symptoms.
Grains
Oatmeal
Oatmeal is an acid-reflux-friendly staple! Rich beta-glucan - which is a type of soluble fiber that has been shown to help reduce acid reflux symptoms.
Drinks
Chamomile tea
Chamomile tea is a calming tea that can help to relax the muscles in your digestive tract. This can help to reduce acid reflux symptoms. You can make an iced tea by brewing a batch in the sun and then popping it in the fridge.
