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Acid reflux is an illness in which the stomach juice or acids flows back into the esophagus and cause a burning sensation or heartburn in the lower area of the chest. It is an uncomfortable condition, and if it occurs more than twice a week, it may lead to Gastrointestinal Reflux Disease. Many risk factors contribute to the occurrence of reflux such as a sedentary lifestyle, obesity, and smoking. It is a common condition that occurs in most of the pregnant ladies as the uterus puts extra pressure on the stomach.

Symptoms of reflux include:

  • Burning sensation
  • Nausea
  • Dry cough
  • Sore throat
  • Persistent hiccups
  • Dysphagia

It is said that we are what we eat, and it not entirely wrong. Food plays a crucial role in aggravating o minimizing the condition. However, certain foods may trigger the symptoms of acid reflux. Let’s see which foods we should avoid or take during acid reflux.

Foods To Eat When You Have Acid Reflux.

Many naturally growing food items can help in overcoming this uncomfortable situation.


Foods low in sugar and fat can help in reducing heartburn. Since vegetables contain a moderate quantity of both of these, they can help in overcoming the symptoms. Most useful of all vegetables are asparagus, cucumbers, green beans, broccoli, cauliflower, leafy greens, and potatoes.


Fruits are highly nutritious and come with a wide range of overall health benefits for the body. Fruits like melon, apples, pears, and bananas can help a lot in fixing the stomach related issues, including acid reflux. However, citrus fruits may not be a suitable option for an upset stomach.


Oatmeal is not only a delicious breakfast item but has many health benefits, and one of them is relieving the symptoms of acid reflux. It is a rich source of fiber, and fibers have proved to decrease the risk of the uneasy condition.

Whole Grain Bread And Rice.

Whole grain bread and rice are highly nutritious, and abundant sources of fiber. They help in lowering the risk of obesity and aid in quick and easy digestion. It also helps in reducing inflammation. All these factors help in avoiding the risk of acid reflux and relieves its symptoms.


Ginger is a well-known herb that reduces inflammation and settles an upset stomach. Taking ginger to avoid the risk of acid reflux and get over with its symptoms is beneficial for overall health as well.

Seafood And Lean Meat.

There is potentially no harm in eating seafood lean meat if you have an upset stomach. Turkey, chicken, and almost all types of seafood are a great meal option during reflux. You can have them in form like baked, broiled, or grilled. It is better to avoid eating undercooked meat and making it spicier.

Alkaline Food

Acid reflux can be minimized by having alkaline food that will neutralize the effects of the acids of the stomach. Foods with low acidic pH or high alkaline pH can help during reflux. Some of these foods include cauliflower, bananas, fennel seeds, and nuts. 

Foods Rich In Water Content

To dilute the acidic condition of the stomach, you can go for watery foods that will not only refresh you but also help you in getting over the symptoms of reflux. Try to take a cucumber, lettuce, watermelon, soups, and celery.

Apple Cider Vinegar

Apple cider vinegar is also known to help in lowering the discomfort caused by the condition. Dissolve a small amount of apple cider vinegar in water and drink it while taking a meal. 

Healthy Fats Options

Diet rich in unsaturated fats is safe to take during reflux. Healthy fats in walnut, olive oil, flaxseeds, and sunflower oil can also help in relieving the symptoms.

Foods To Avoid if You Have Acid Reflux.

Acidic food and diet rich in fats can aggravate the condition by folds. It is recommended that all such food should be avoided to overcome the symptoms of GERD.

Citrus Fruits And Juices

Fruits are generally suitable for health, but in the case of acid reflux, some fruits should be avoided strictly. Tangerine, lemon, grapefruit, and pomelos should not be a part of your diet if you are at the risk of GERD.


Tomatoes contain malic acid and citrus that can trigger the symptoms of heartburn. If you are already having a bad stomach day, avoid tomatoes and all foods that are cooked with them.

High-Fat Food

Foods that contain a high quantity of fats should also be avoided during acid reflux. A high-fat diet remains in the stomach for a lot longer time while we need to empty the stomach quickly during GERD. Red meat, cheese, fries, and fast food should be avoided during reflux.


Garlic is safe to use for most people. However, if you haven’t checked yourself for it, you should avoid taking garlic rich food during reflux.

Spicy Food

Spices can sometimes worsen the symptoms of reflux even though spicy food is safe and does not cause reflux itself. It can only irritate the stomach. But as the stomach is already upset during GERD, it is better to avoid putting extra strain on the digestion process.

Carbonated Drinks

Although carbonated drinks do not cause GERD, they can upset the stomach by causing bloating. This will put extra pressure on the stomach and the lower sphincter of the esophagus.


It may seem impossible to live and be active without a strong cup of coffee, but you will have to do this as coffee can worsen the symptoms. Coffee can increase the pressure on the lower sphincter of the esophagus. Coffee contains caffeine that triggers the secretion of acids. Taking coffee can make things much worse.

Dairy Products

Dairy products can also trigger the symptoms of GERD. Avoid taking milk, ice cream, cottage cheese, and sour cream during reflux.


Alcohol is another contributing factor to acid reflux. However, it depends on the tolerance of individuals so that it may have a different effect on different people. Check yourself and reduce the consumption to a minimum during reflux.

Assess Yourself

Your overall health and stomach condition redefines your chances of having GERD. If you are allergic to certain foods and they can upset your stomach leading to reflux. It is advised to keep a food diary and check yourself. You should note the type of food you eat and at what time of the day, for example, the chances of reflux increases if you lie down after having a full meal. Make sure you know yourself and avoid eating the foods that are frequently rejected by your body. 

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