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What Foods Help Reduce Acid Reflux?


Knowing what foods help reduce acid reflux is really a matter of eating all the foods necessary for good general health, then avoiding those foods that will specifically make acid reflux worse. Subtract out specific triggers of acid reflux. Different foods may trigger acid reflux symptoms in different people. These are usually foods with high acid or fat content, or spicy, pungent foods. Select instead foods that usually don’t cause acid reflux symptoms.

High Acid Foods to Avoid

Some of the foods which trigger acid reflux in different people are highly acidic foods such as citrus fruits and juices, pineapple and cranberry, vegetables pickled in vinegar, tomatoes and tomato products, and pungent vegetables such as raw onions and garlic. The foods that cause the most trouble for the individual should obviously be avoided.

Low-acid, Neutral, or Alkaline Foods That Help

Foods which help to reduce acid reflux are neutral or mildly alkaline fruits and vegetables, such as apples, bananas, mangoes, papaya and cantaloupe, greens such as lettuce and spinach, green vegetables such as broccoli, cabbage, raw cucumbers, and green beans, bell peppers, cauliflower, squashes, and melons, dry beans that have been soaked in water overnight. Celery is alkaline and eating a celery stick is a quick antidote to heartburn.

High Fat Foods to Avoid

Other foods that may trigger an attack of acid reflux in a particular person are foods high in fat, such as fried foods, foods deep fried, sautéed or broiled in butter or some vegetable oils such as corn oil, and dairy products made with whole milk. Baked products such as breads, cakes, cookies, and crackers made with whole milk and a fat such as lard or butter should be avoided. Some meats that are marbleized or are heavy with a lot of visible fat such as some cuts of steak also are difficult to digest and may trigger acid reflux.

Low-fat Meats and Dairy Products That Help

Lean meats that are cooked without grease or butter, such as roast beef, baked fish, skinless white turkey and chicken meat, lean ground beef, London broil and ham nourish without inducing acid reflux. Skim milk and low-fat or nonfat dairy products such as low-fat yogurt, low-fat cheese, soy based cheese, feta or goat cheese help acid reflux sufferers get the nutrition they need from these foods without the fat. Some grains that help are hot and cold cereals, oatmeal and rice.

Flavorings in Foods to Avoid in Excess but May Help in Moderation

Acid reflux is often triggered by highly seasoned or spicy foods. Pungent seasonings such as hot pepper such as black pepper, jalapeno and chili peppers, raw onions and garlic, vinegar are common triggers for acid reflux. Foods highly flavored with salt, sugar, chocolate, spearmint or peppermint can also cause some people to have acid reflux. Other triggers for acid reflux are alcoholic beverages, coffee, tea, and carbonated sodas. Any flavoring is more likely to trigger acid reflux when used in excess. But in moderation, any of these flavorings can be used by the acid reflux sufferer who is not specifically affected with that particular flavor to help make otherwise bland but healthy foods more palatable.




“Chart of acidifying and alkalizing foods.” Women to Women – Changing women’s health – naturally. N.p., n.d. Web. 19 Aug. 2010.

“Gastroesophageal Reflux Disease Diet.” West Shore Endoscopy Center’s Web Site. N.p., n.d. Web. 19 Aug. 2010.

“Five Steps to Reducing Acid Reflux / GERD / Heartburn.” Learn How to Eat Healthy with Healthy Recipes from Dr. Gourmet. N.p., n.d. Web. 19 Aug. 2010.

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