GERD: 6 foods to eat & 5 foods to avoid

6 GERD-friendly foods to enjoy

While certain fried, fast, and fatty foods can irritate your stomach, high-fiber foods, as well as those high in alkaline, can help soothe heartburn and support healthy digestion. Here are five tasty options that are generally well-tolerated by those with GERD.²

1. Oatmeal and whole grains

A breakfast superhero that’s packed with fiber, it helps keep you satisfied longer and helps to reduce acid reflux. Try adding bananas and a touch of honey for a delicious start to your day.²

2. Ginger

Known for its anti-inflammatory properties, ginger often discussed for its calming effects. Some find they can soothe occasional digestive issues with hot ginger tea made from fresh slices.²

3. Bananas

Not only are bananas the perfect snack on the go, but they are also alkaline, thus the opposite of being acidic.²

4. Melons

Sweet, delicious, and super hydrating, watermelon, cantaloup, and honeydew are low in acid and high in water and help neutralize stomach acid.²

5. Lean meats and fish

Skinless chicken, turkey, and fish are excellent protein sources that are typically well-tolerated by people with GERD. Bake, grill, or poach these proteins instead of frying them to reduce the chances of heartburn.³

6. Leafy greens

With their abundance of vitamins and minerals, broccoli, asparagus, green beans, and leafy greens provide a low-acid, nutrient-rich, and delicious boost to any meal.³

GERD foods to avoid

Just like some foods soothe, others can stir up trouble, and while everyone’s triggers are different, here are five common foods that aggravate GERD. ³

1. Citrus fruits

Oranges, lemons, grapefruits, and other citrus fruits are very high in acidity. They can irritate the esophagus and cause digestive problems. ³

2. Fried foods and fatty meats

Best to limit your fried comfort foods such as pizzas, fried chicken, bacon, and all the other finger-licking goodness. Greasy meals can slow digestion and relax the lower esophageal sphincter, which can lead to acid reflux. ³

3. Tomato-based sauces

Despite their health benefits, tomatoes are acidic and can wreak havoc on your digestive system. This includes pasta sauces, tomato soup, and ketchup. Consider broth based, veggie soup instead. ³

4. Chocolate

Caffeine and cocoa powder found in chocolate, are common GERD triggers, causing reflux and heartburn.³

5. Carbonated beverages

A sip here and there might be tempting, but if you're dealing with GERD, it's a good idea to skip the bubbly drinks, including soda, beer, and seltzers. As your body deals with Carbonation some acid can easily escape back up your throat, making your reflux worse.³