13 Foods That Reduce Acid Reflux

Bonnie Taub-Dix, MA, RD, says, “Some people with heartburn do not do well with either garlic or onion.” Taub-Dix, a spokeswoman for the American Dietetic Association, is a nutritionist in private practice in New York City and Woodmere, N.Y. “It’s all very individual,” she says. For avoiding heartburn, she offers the following suggestion: “Keep a food log to help you track the foods that are your heartburn offenders, and try to develop a list of safe foods.” Foods like broiled chicken, baked sweet potatoes, toast, or cottage cheese, she says, are on the safe side of the heartburn food list.

However, there are multiple ways in which this flap opens when it is not meant to. Increased pressure in the stomach (intra-abdominal pressure) forces the esophageal flap to open and pushes stomach contents, including acid, into your esophagus. Foods that alter the functionality of the flap, either through relaxation or damage to cells, also lead to acid escaping from the stomach into the esophagus. The stomach acid in your esophagus then causes the burning sensation that is one of the many symptoms of acid reflux.

Do remember that the right solution to acid reflux is to increase the quality of the stomach acid, so that you are able to digest all foods well. That often requires working with a holistic practitioner to identify which parts of the digestion are broken. Dietary supplements such as digestive enzymes and raft forming alginates may be used during the healing phase, to help you produce and tolerate good quality stomach acid better. In the meanwhile, avoiding these foods can help you avoid acid reflux attacks.

If you’re not already aware of them, the first step in avoiding potential triggers of reflux disease is identifying what they are for you as an individual. Trial and error is a quick and simple way to do this, and your symptoms won’t be reluctant about telling you which dietary habits why not try this out and behaviors give you discomfort. Although some triggers are more common than others, the foods that cause acid reflux are not the same for everyone. So keep in mind that not everyone is prone to the same triggers and what causes your reflux to flare up will be unique to you.

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