5 Foods to Keep Your Reflux at Bay

5 foods to keep your reflux at bay

Acid reflux symptoms are common among both men and women. Often symptoms are queasy stomach, vomiting, dry cough, bad breath, difficulty swallowing, burning sensation in throat, and chest pain. There are many kinds of acid reflux treatments available for patients such as diet changes, medications, and surgery. Fortunately, you may be able to simply change your eating habits and effectively keep your reflux at bay. 

What causes acid reflux?  There are many different causes of acid reflux. One is being overweight because this puts pressure on the esophagus and stomach and how food is digested. Eating a diet that is high in sodium, acidic food, not enough fiber, and taking certain medications all contribute to acid reflux. Over consumption of beverages with caffeine is another cause.


Oatmeal is a great snack because it has fiber and does not cause reflux. It can be eaten in the morning and is healthy which is always a plus. Typically, oatmeal leaves the person feeling full and satisfied. Oatmeal coats the stomach lining while soothing the stomach. It can be eaten as mid-morning or afternoon snack. Adding almond milk and lower fat milk is better for symptoms of acid reflux than heavy cream. Adding sliced bananas or fruit low in acid adds to the nutrition of the cereal.

Green Vegetables

Green vegetables are low in acid and packed with vitamins and nutrients.  Vegetable that are low in acid are celery, broccoli, asparagus, green beans and cauliflower. Other vegetable in the group are cabbage, pumpkin, spinach, cucumber, and greens. A side dish of steamed vegetables can make a delicious meal. You can make salads with fresh vegetables and use salad dressing without vinegar or lemon juice. Overall most vegetables are low in acid and good for symptoms of acid reflux.

Lean Poultry and Meats

Leans cut of poultry and turkey can be broiled, grilled, baked, and steamed. The skin should be removed because it is high in fat and this causes acid reflux. Stay away from fried chicken and meats. This is because the meats are fried in fat. Even lean pieces of pork and beef can be broiled, baked and grilled without causing reflux. Reduce the size of portions to 3 or 4 ounces.

Fresh Fruits

Eat fresh fruits that are low in acid like bananas, melons, apples and pears. They can be cut in slices, added to cereal or yogurt for great snack any time of day. You can take bananas, apples and pears easily to work for lunch. Avoid acidic fruits and juices. Don’t forget fruits provide the body with plenty of vitamins and nutrients.

Complex Carbohydrates

Whole grain breads like whole wheat, pumpernickel and rye add fiber to your diet. Look at the label the first ingredients should be flour used. These breads have more vitamins and nutrients than processed breads. Brown rice and whole grains add more nutrition to your diet. Potatoes have healthy carbs and fiber that is easy to digest. Don’t add ingredients to the potato that aggravate acid reflux.

Eating foods that reduce acid reflux is one type of acid reflux treatment. These foods will alleviate some of the symptoms and cause less frequent acid reflux occurrences. When diet and lifestyle don’t help it is time to contact a doctor to learn more about medications and surgeries for acid reflux. 

By Joan Russell