Acid reflux and heartburn happen when stomach acid flows back into the esophagus, causing a burning sensation in the chest. Some foods trigger reflux (like spicy, fried, fatty foods, caffeine, and citrus), while others can help reduce symptoms and soothe the digestive system.
Here’s a clear explanation of foods that help fight acid reflux and heartburn:
🌡️ What is Acid Reflux?
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Acid reflux happens when stomach acid flows back up into the esophagus (the tube that carries food from your mouth to your stomach).
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Normally, a muscle at the bottom of the esophagus called the lower esophageal sphincter (LES) closes after food passes into the stomach.
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If this muscle is weak or relaxes at the wrong time, stomach acid escapes back up, causing irritation.
🔥 What is Heartburn?
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Heartburn is the burning feeling in your chest or throat that acid reflux causes.
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Despite the name, it has nothing to do with the heart.
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It usually feels worse after eating, lying down, or bending over.
⚠️ Common Symptoms:
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Burning sensation in the chest (especially after meals).
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Sour or bitter taste in the mouth.
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Regurgitation of food or acid.
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Trouble swallowing.
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Persistent cough or throat irritation (in chronic cases).
📌 Difference Between Them:
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Acid Reflux = the medical condition (acid moving upward).
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Heartburn = the main symptom of acid reflux.
✅ Foods That Help Fight Acid Reflux & Heartburn
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Oatmeal
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A light, filling breakfast option.
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Absorbs stomach acid and keeps you full without triggering reflux.
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Bananas
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Low in acid and coat the stomach lining.
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Help reduce irritation and calm burning.
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Melons (Cantaloupe, Honeydew, Watermelon)
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Alkaline fruits that neutralize stomach acid.
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Gentle on the stomach compared to citrus fruits.
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Ginger
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A natural anti-inflammatory.
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Helps with digestion and reduces nausea & acid reflux.
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Green Vegetables (Broccoli, Spinach, Kale, Cucumbers, Asparagus)
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Very low in fat and sugar.
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Prevent excess stomach acid production.
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Lean Proteins (Chicken, Turkey, Fish, Egg Whites)
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Easier to digest than red or fatty meats.
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Best when grilled, baked, or boiled (not fried).
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Whole Grains (Brown Rice, Whole Wheat Bread, Quinoa)
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High in fiber, absorb stomach acid.
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Reduce pressure in the stomach.
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Herbal Teas (Chamomile, Licorice Root, Slippery Elm)
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Soothe the digestive tract.
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Avoid mint tea (peppermint may trigger reflux).
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Aloe Vera Juice
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Naturally soothes the stomach and esophagus lining.
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Helps reduce inflammation.
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Yogurt (Low-fat, Plain, with Probiotics)
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Supports gut health.
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Cooling effect, but avoid full-fat and sugary types.
⚠️ Foods & Drinks to Avoid
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Spicy foods
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Citrus fruits (oranges, lemons, grapefruits)
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Tomatoes & tomato sauces
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Fried & fatty foods
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Chocolate
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Coffee & caffeinated drinks
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Carbonated sodas
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Alcohol
✅ Extra Tips:
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Eat smaller, frequent meals instead of large ones.
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Avoid lying down immediately after eating.
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Raise the head of your bed if reflux happens at night.