The Best & Worst Foods for Acid Reflux

Acid reflux occurs when the esophagus allows acid from the stomach to enter the throat. What you eat can significantly improve—or worsen—acid reflux symptoms and help you avoid other treatments.

Best Foods to Reduce Acid Reflux

• Chicken breast. Be sure to remove the fatty skin. Skip fried and instead choose baked, broiled or grilled.
• Lettuce, celery and sweet peppers. These mild green veggies are easy on the stomach.
• Brown rice. This complex carbohydrate is mild and filling, just don’t serve it fried.
• Melons. Watermelon, cantaloupe and honeydew are all low-acid fruits.
• Oatmeal. Filling, hearty and healthy, this comforting breakfast standard also works for lunch.
• Fennel. This low-acid, crunchy vegetable has a natural soothing effect on the stomach.
• Ginger. Steep caffeine-free ginger tea or chew on low-sugar dried ginger for a natural tummy tamer.

Worst Foods That Increase Acid Reflux

• Coffee and tea. Caffeinated beverages aggravate acid reflux. Opt for drinks without caffeine.
• Carbonated beverages. The bubbles expand in the stomach, creating more pressure. Choose flat water or decaf iced tea.
• Chocolate. This treat has a trifecta of acid reflux problems: caffeine, fat and cocoa.
• Grapefruit and orange. The high acidity of citrus fruits relaxes the esophagus and worsens symptoms.
• Tomatoes. Avoid marinara sauce, ketchup and tomato soup, they’re all naturally high in acid.
• Alcohol. It has a double whammy effect, relaxing the esophagus and stimulating acid production in the stomach.
• Fried foods. Some of the worst foods for reflux, skip the french fries, onion rings and fried chicken. Choose foods cooked on the grill or in the oven.

Tips to Reduce Acid Reflux

• Try eating 4 – 5 smaller meals throughout the day instead of large meals.
• Avoid late-night snacks. Avoid eating 2 hours before bedtime.

When to Talk to a Doctor

If dietary changes don’t relieve your symptoms, reach out to your doctor. Chronic acid reflux, known as gastroesophageal reflux disease (GERD), can lead to esophageal cancer. Acid reflux treatment options may include medication and surgery.