10 Foods That Help Fight Acid Reflux

So you’ve just been diagnosed with GERD (gastroesophageal reflux disease), now what do you do? Apart from whatever treatments your doctor prescribed you, you’re probably looking for fast ways to alleviate your symptoms at home. One of such ways is to change up your diet a bit. Here are some things you can eat to both alleviate your heartburn and prevent it in the future! (And stay tuned for a list of foods that you shouldn’t consume if you have heartburn!)

Greens – You already know that green vegetables are good for you for a multitude of reasons, but did you know that can also help fight acid reflux? This is because the acid that comes up into your esophagus and throat isn’t solely from your stomach – it’s also a product of the foods you eat, so the more acidic the food is, the worse the symptoms will be. Primarily consuming foods that are low in acidity will help to curb your acid reflux symptoms. There you have it, even more reasons to eat your greens!

Coconut Oil – Coconut oil truly is an all-purpose item to have in your home. Not only is it great for cooking and skincare, it can also help fight the symptoms of acid reflux. Typically you’ll want to steer clear of high-fat foods when you’re dealing with heartburn, but coconut oil in particular has the ability to kill some of the bad bacteria in your stomach and helps your body produce chloride, which balances out stomach acid. It also helps to repair some of the damage done to the esophagus by the acid it’s exposed to.

Fermented Vegetables – Lovers of sauerkraut rejoice! Fermented foods such as sauerkraut, kimchi, and other pickled vegetables help to naturally improve the amount of acid in your stomach. They can also aid digestion with their probiotics and reduce inflammation from low levels of stomach acid (of which acid reflux can sometimes be a symptom).

And fermented foods aren’t just good for your gut health, they’re also known for strengthening your immune system, assisting with weight loss, and lowering blood pressure.

Ginger – Ginger doesn’t just taste good in food, it’s also been noted for its medicinal properties for ages now. In fact, the first known use of ginger dates all the way back to 500 BC! Ginger can act as a digestive aid and is alkaline and anti-inflammatory in nature, meaning it can ease any irritation in the digestive tract. Just make yourself a warm cup of ginger tea when you feel any heartburn discomfort coming on.

Turmeric – Turmeric is a fragrant spice often found in Indian cooking, but it’s also known for its medicinal properties. In traditional Chinese medicine, turmeric has been used to relieve pain caused by arthritis, and to improve liver function and digestion. Turmeric’s main active ingredient is curcumin, which is a polyphenol antioxidant that allegedly contains antiviral, antibacterial, and cancer-fighting properties. This is all good news for people who like curry, as turmeric is nearly always found in Indian curries.

Yogurt and Kefir – Certain dairy products work to alleviate acid reflux symptoms because they act as a buffer between the acid and your stomach lining, in turn giving you some much-needed relief. Yogurt and kefir (a fermented yogurt drink that originated in the North Caucasus region of Eastern Europe) work particularly well because they contain good bacteria that aid in digestion. Just make sure you stick with low-fat because full-fat foods can have the opposite effect and make heartburn even worse!

Apple Cider Vinegar – This one is a little tricky, but hear us out: while there isn’t actually any empirical evidence to prove that apple cider vinegar gets rid of heartburn, many people still swear by it. If you want to try it out, simply pour a small amount into a glass of warm water and drink with a meal. Just be careful because while it works for some, it can actually make heartburn worse for others, so be sure to start out small if you try it out! (Just be warned: it tastes terrible.)

Bone Broth – Bone broth is a major trend in the health community nowadays, but as it turns out, it’s not just a fad. Bone broth can help improve symptoms of acid reflux because it contains the amino acids glycine, proline, and glutamine which have been shown to repair damaged cells in the digestive system, which will help to soothe your digestive tract. Perhaps it’s time to make a big pot of soup out of bone broth and throw some green veggies in there for the ultimate heartburn-soothing meal!

Aloe Vera – As it turns out, aloe vera isn’t just for soothing sunburns – it can also help soothe your esophagus during an acid reflux flare-up. You can purchase aloe vera in capsule form, and it even comes in juices or as a thickener to add into recipes. Just make sure that whatever you purchase is free of anthraquinones (namely, the compound aloin), which can irritate the digestive system (in other words, exactly the opposite of what you’re looking for!). 

Honey – Honey (Mānuka honey in particular which is produced from the nectar of the Mānuka tree in New Zealand) can help alleviate acid reflux because it contains natural enzymes that have the ability to aid digestion. You can add some honey into your morning oatmeal (another food great for soothing heartburn) with some low-fat milk or into that warm cup of ginger tea that we mentioned earlier.

Now stay tuned for a list of foods you shouldn’t consume if you have GERD!