What Food Should You Eat If You Have Acid Reflux?

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Acid reflux happens when acid backflows from the stomach into your esophagus. While this is a pretty common concern, it doesn’t make it easy to deal with, especially when it progresses to more troublesome symptoms like heartburn. 

But did you know that the food you eat affects the amount of acid in your stomach? When you eat the right kinds of food, you can better manage or control acid reflux or even GERD. 

So what should you eat? Can probiotics help with acid reflux? Are fruits good for you?  Here are some of Reflux Away’s recommendations:

Foods You Can Eat to Help Your Acid Reflux


Ginger is excellent as a natural way to help with heartburn and GERD. It is a potent herb, so it is often used to treat various ailments, including reflux.

The best way to eat ginger is by grating or mincing it. You can then add it to your dishes.

You can also use ginger for tea, though it can be too strong on the stomach for some people. You should test your body’s reaction to ginger before using it as a tea.


Vegetables are rich in fiber. Fiber is essential in relieving acid reflux.

The key to eating vegetables is to eat them raw. It is also essential to limit your intake to 2 cups every day. This should be enough to get you an adequate amount of fiber in your diet.

Other vegetables good for acid reflux are celery, zucchini, and cucumber.


Oatmeal is a great option for controlling acid reflux. It is rich in soluble fiber, making it great for lowering excess stomach acid.

You can also add fruit to your oatmeal. This will give you more fiber, which will make it even more beneficial.

Lean Meats

If you struggle with acid reflux, you will also work with fat. This is because fatty foods can cause your stomach to produce more acid.

If you want to eat lean meats, think of chicken, turkey, and lean red meat.

You can also cook lean meats to make them even more healthy. You can grill it, bake it, or even sauté it.


Seafood is also a great option if you have acid reflux. This is because it is rich in omega-3 fatty acids. These fatty acids will help you control the amount of acid your stomach produces.

Plus, seafood is also rich in protein, which will keep you feeling full for longer.

You can eat seafood as it is, or you can add some herbs or spices to it for better flavor.

Non-Citrus Fruits

Fruit is rich in fiber, but it is also rich in acids. It can be hard to swallow down a juicy orange if you have acid reflux. The same goes for citrus fruit.

If you have acid reflux, the best fruits you can eat are berries, apples, and pears.

Healthy Fats

While fat is a no-no if you have heartburn, there are healthy fats that you can eat as part of a balanced diet. These are healthy fats rich in omega-3 fatty acids, such as walnuts, fatty fish, and flax seeds.

Egg Whites

Egg whites are beneficial if you have acid reflux. This is because they are a rich source of protein. This is especially true if you opt for egg-white omelets or egg-white oatmeal.

Also, you can use egg whites to add some protein to your recipes. Instead of using whole eggs, you can use just the whites. This will also help cut down on fat in your dish.


Mustard is a popular condiment for people with GERD. This is because it helps to cut down on the acid in your stomach. It does this by simply soaking up the acid.

All you have to do is add a little mustard to whatever you are eating. This can be your salad dressing or on your food.


There are a lot of foods that you can eat if you have acid reflux. These food items will help you cut down on the amount of acid your stomach is churning out. This makes it a lot easier to control your acid reflux.

Just remember to eat f 2 cups of veggies and add mustard for acid reflux relief. You should also eat 1 cup of fruit, a couple of servings of lean meats, and one serving of seafood every day. You can also eat a mixture of all of these in your meals.

If you have been struggling with acid reflux, you will likely notice a difference in your symptoms. You can also continue to eat the food that you love. Just wake up, eat some fresh and healthy food, and enjoy its benefits for your body.

Reflux Away is your trusted source of information about acid reflux and all topics related to it. So if you want to know the connection between mustard and heartburn or any other acid reflux-related topic, check out our posts today!