Acid Reflux Diet Guide: What to Eat and What to Skip for GERD

What is Acid Reflux Diesease?

Gastroesophageal reflux disease (GERD) is a digestive disorder that often causes a burning sensation in the chest known as "heartburn".

In GERD, stomach acid and digestive enzymes flow backward into the esophagus (the food pipe), a condition called acid reflux. This repeated reflux irritates and inflames the lining of the esophagus, leading to discomfort and long-term complications if left untreated.

Acid reflux disease diet guide

What Causes GERD?

The lower esophageal sphincter (LES) is a muscular ring located at the bottom of the esophagus. Its primary role is to act as a valve that keeps food and stomach acid from flowing back upward. Normally, the LES opens only when you swallow, allowing food to enter the stomach, and then closes tightly to prevent reflux.

In people with GERD, the LES does not close properly and often remains relaxed. This weakness allows acidic stomach contents to move back into the esophagus. As a result, individuals may experience acid reflux symptoms such as heartburn, chest pain, regurgitation, and discomfort.

GERD trigger foods

Although several factors such as obesity, smoking, and certain medications can worsen GERD, unhealthy dietary choices are among the biggest triggers of acid reflux and should be limited or avoided.

Fatty and fried foods – They stay longer in the stomach and increase the chance of reflux.
Spicy foods, citrus fruits, tomato sauces, and vinegar – Known to intensify heartburn.
Chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol – Common culprits that relax the LES and promote reflux.

If you eat these foods regularly, try eliminating them for a few weeks to see if symptoms improve, then reintroduce them one by one.

Best Foods for GERD Relief

While some foods aggravate symptoms, others are considered GERD-friendly foods and may help reduce acid reflux:

✅ Non-citrus fruits: bananas, apples, pears, melons.
✅ Vegetables: leafy greens, cucumbers, broccoli, carrots.
✅ Lean proteins: grilled chicken, turkey, fish, and plant-based proteins.
✅ Whole grains: oatmeal, brown rice, couscous, and whole-grain bread.
✅ Healthy fats: olive oil, avocado, nuts, seeds, and fatty fish like salmon and trout.

These options are not only gentle on the stomach but also support overall digestive health.

Best Eating Habits for GERD Management

Along with food choices, adopting acid reflux-friendly eating habits can make a big difference:

Eat smaller, frequent meals – Avoid overeating, which puts pressure on the stomach.
Stay upright after meals – Do not lie down immediately; wait at least 2–3 hours.
Avoid late-night eating – Stop meals 3–4 hours before bedtime.
Limit alcohol, coffee, chocolate, tomato sauce, and fizzy drinks.
Avoid strenuous exercise after meals – Wait a couple of hours before working out.

In Summary

Managing GERD through diet is one of the most effective ways to control acid reflux and heartburn. Avoiding trigger foods such as fried, fatty, and spicy meals while choosing GERD-friendly foods like lean proteins, vegetables, and whole grains can help reduce symptoms.

If dietary changes and lifestyle adjustments do not provide enough relief, it is important to consult a healthcare professional. With a proper GERD diet plan and consistent healthy habits, reflux can be managed effectively, leading to better digestive health.

Medical Disclaimer.

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