When eating, do you often have a burning feeling or discomfort in your chest? If this describes you, you may have Gastroesophageal reflux (GER), or more commonly known as acid reflux. Around 60% of the population experiences acid reflux occasionally and about 20-30% experience it frequently. If it is frequent enough, it is labeled as Gastroesophageal reflux disease (GERD) which can have long lasting effects on your health. We researched some of the best foods you can eat that will diminish the affects of acid reflux, but if you feel you may experience it often enough (being twice a week or more) for it be considered GERD, you should see your doctor.

What is Acid Reflux?

Acid reflux is scientifically defined as a digestive issue where stomach acid or bile irritates the food pipe lining. Symptoms include burning sensations and discomfort in your chest and throat after eating. The foods that you eat play a big role in your acid reflux symptoms. There are certain foods that will help soothe your pain and there are others that will make it worse.

What Can you Do?

In order to decrease the chance of experiencing acid reflux, staying away from foods that will trigger your symptoms is the best option. Here is a list of foods that can improve your acid reflux and reduce your symptoms.

1. Noncitric Fruits

Noncitric fruits such as melons, apples, pears, and bananas are less likely to trigger reflux symptoms. Bananas are especially good for neutralizing stomach acids because they are high in potassium and low in pH (acidity). Melons such as honeydew, cantaloupe, and watermelon can also be helpful, but you should be careful not to overeat them.

2. Lean Meats

Eating lean meats is another great way to avoid triggering acid reflux. Chicken, turkey, and fish are low in fat and should be eaten without the skin. Baking, broiling, grilling, or poaching are the best ways to prepare meats. Stay away from frying. Lean meats are a good source of protein and fish provide most vitamins and minerals you need as well.

3. Ginger

Ginger is an anti-inflammatory which makes it a natural treatment for heartburn and acid reflux. Adding ginger, minced, grated, or sliced, into foods or smoothies can ease your symptoms. Some people even chew on low-sugar dried ginger for the same affect. Also drinking caffeine-free ginger tea before or after meals may also help.

4. Oatmeal

Whole grains like wheat bread, brown rice, and oatmeal are thought to ease acid reflux. Oatmeal is an excellent way to get fiber in your diet and can absorb some stomach acid as well as acid from other foods. A diet that is high in fiber is linked to a lower risk of acid reflux. It should be noted that if you choose to eat oatmeal with milk, it would be best to use skim or soy.

5. Vegetables/Herbs

Vegetables are low in fat and sugar which makes them an important part of the anti acid reflux diet. Good choices for vegetables include cucumbers, green beans, broccoli, cauliflower, asparagus, sweet peppers, fennel, celery, and lettuce. Any root vegetable like potatoes, mushrooms, turnips, and carrots will reduce symptoms since they have a low acidity.

Herbs are also a great option to include in your diet. They can add flavor without needing extra oil, sugar, or salt. Parsley is one of the best herbs you can use because it is a medicinal herb that settles your stomach and aids in digestion.

Make sure to avoid more acidic vegetables and herbs such as onions, tomatoes, garlic, pepper, and mustard.

What to Avoid

There are definitely certain foods that should be avoided when trying to decrease the chances of acid reflux. Foods that have a high caffeine and fat in them like chocolate, fried food, and carbonated drinks, should be put to the side because they will only make your acid reflux worse. Alcohol and peppermint should also be avoided.

With a few dietary changes, you can greatly improve your acid reflux and say goodbye to any pain or discomfort you were having. If you think you have acid reflux frequently, two or more times a week, then see your doctor about what can be done to get it under control. If you are looking for more foods and other ways to reduce your acid reflux, check out this article.