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What Should I Eat When I Have Acid Reflux?

Quick answer: Eat small, low-fat, low-acid meals. Oatmeal, ginger, lean protein, and non-citrus fruits are safe. Avoid tomatoes, chocolate, coffee, and anything fatty or fried.

What to Eat

  • Oatmeal

    Absorbs stomach acid; low in fat and filling without triggering reflux.

  • Ginger (tea or cooked)

    Natural anti-inflammatory that reduces stomach acid and nausea.

  • Non-citrus fruits (banana, melon, pear, apple)

    Lower in acid than citrus fruits; bananas particularly soothing.

  • Lean poultry (grilled, baked)

    Low in fat — fatty foods relax the lower oesophageal sphincter causing reflux.

  • Egg whites

    Low-fat protein source that won't trigger acid production.

  • Vegetables (broccoli, green beans, cucumber, leafy greens)

    Low acid, low fat — ideal for reflux sufferers.

  • Whole grains (brown rice, whole wheat bread)

    Absorb stomach acid and are low in reflux-triggering fat.

  • Almond milk

    Alkaline nature may help neutralise stomach acid; lactose-free too.

  • Herbal tea (chamomile, ginger, liquorice root)

    Soothing for the oesophagus and stomach.

What to Avoid

  • Tomatoes and tomato sauce

    Highly acidic — one of the most common reflux triggers.

  • Citrus fruits (orange, lemon, grapefruit)

    High acid content directly worsens reflux symptoms.

  • Chocolate

    Contains methylxanthine which relaxes the oesophageal sphincter.

  • Coffee and caffeinated drinks

    Stimulates stomach acid production and relaxes the sphincter.

  • Fried and fatty foods

    Slow gastric emptying and relax the sphincter — major reflux triggers.

  • Spicy foods

    Irritate the oesophagus lining and worsen burning sensation.

  • Onion and garlic (raw)

    Strong reflux triggers for many people.

  • Alcohol

    Relaxes the sphincter and increases stomach acid production.

  • Peppermint

    Counterintuitively, peppermint relaxes the sphincter and can worsen reflux.

  • Carbonated drinks

    Bubbles expand in the stomach, pushing acid upward.

Hydration

Sip water throughout the day rather than drinking large amounts at once (which increases stomach pressure). Alkaline water may help some people. Avoid drinking large amounts during meals.

Tips

  • •Eat smaller, more frequent meals — large meals increase stomach pressure.
  • •Don't lie down for at least 2–3 hours after eating.
  • •Elevate the head of your bed by 15–20cm if you get night-time reflux.
  • •Maintain a healthy weight — excess abdominal weight increases reflux pressure.
  • •See a doctor if you have frequent reflux (twice a week or more) — untreated GERD can damage the oesophagus.

Frequently Asked Questions

What is the best food to eat when you have acid reflux?
Oatmeal is the best all-round choice — it's filling, absorbs acid, and is low in fat. Bananas, non-citrus fruit, and lean grilled protein are also great options.
Is milk good for acid reflux?
Milk provides short-term relief by buffering stomach acid, but the fat content can then stimulate more acid production. Almond milk or skimmed milk is a better choice.
What triggers acid reflux most?
The most common triggers are: tomatoes and tomato products, citrus, coffee, alcohol, chocolate, fried foods, and eating large meals. Overeating and eating close to bedtime are also major triggers.

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What to Eat When You Have Acid Reflux (GERD Diet Guide)