5 foods that won’t give you acid reflux

5 foods that won’t give you acid reflux

Recently we wrote a post answering the question, “Why do I have acid reflux?”


We heard back from quite a few of you sharing your experience with GERD and asking the question “What foods WON’T give you acid reflux?”. 

two blue bowls filled with steamed rice and shredded chicken with roasted broccoli


We hear you loud and clear, it’s super frustrating to have to give up or limit the things you love (coffee and chocolate, anyone?), but the truth is there are still great foods that are GERD-friendly and may be helpful in healing the damage.


Here are 5 of them:



Yep, Mama was right… eat your vegetables, kiddo!


While this may not be as exciting as say, cupcakes- vegetables on their own and creatively cooked are delicious and easy on your system.


A couple of categories that are generally agreeable for reflux sufferers are green vegetables and root vegetables.


In general, vegetables are low in fat and acid content, meaning they’re unlikely to trigger a reflux episode.


Bonus, they’re full of lovely dietary fiber which has a secondary positive effect on digestion and reflux.


Looking for a great veggie-forward recipe that everyone will enjoy? Try our “Cheesy” Dehydrated Kale


fresh kale layed out ready to eat



Bananas are low-acid fruit that actually provides a mild calming effect to your esophagus due to the slick coating they leave behind.


They’re also quite high in fiber which benefits reflux sufferers in a couple of ways:


1. Your gut is a wonderland of microbes (good bacteria) and you want to increase that. Eating lots of fiber helps your digestive system build up good bacteria which translates to better digestion and less heartburn.


2. Pectin, a soluble fiber in bananas has been found to help move food quickly through the digestive tract. Food that hangs around in your gut continues to create more acid leading to more reflux. So, bananas may help your food cruise along on its journey more efficiently. 


Water-y Stuff:

Mmmmm, sounds delicious, right?! A bunch of stuff can go in this category; melon, broth soups, tea, skim milk, lettuce, cabbage, and on and on.


Here’s the theory behind why this can be helpful: eating foods with high water content dilutes and weakens stomach acid making heartburn symptoms less severe.


A couple of things to note on this- not everything watery is helpful. Oranges have high levels of water content but also high acidity which means they don’t work for everyone.


Also, the most important secret takeaway here… DRINK LOTS OF WATER!!! This may be the simplest way to begin combatting reflux. 


Try our Slow Cooker Chicken Broth, not only is it packed with vitamins and minerals, but it tastes amazing, too.  I love to use it in gravy, soup, to braise vegetables, or just for sipping!


two jars full of slow cooker chicken broth surrounded by two small carrots



Oatmeal is a high-fiber food which means it promotes gut health and reduces constipation. Keep your gut happy and there’s a good chance you’ll have fewer reflux symptoms.


An added benefit is something my dad used to say “Oatmeal sticks to your ribs. It’ll take you to the field and bring you back”.


As a kid, I’m sure I rolled my eyes at this but it’s true, an oatmeal breakfast will leave you feeling full long after other foods would have abandoned ship.


Here’s why this matters- overeating causes a world of reflux problems- slow digestion, increased acid, and lots of gas. So- eat oatmeal, feel full, and have less reflux.  Yay!! 


Lean meats:

Fatty foods cause your Lower Esophageal Sphincter to relax and can lead to acid reflux.


No, this doesn’t mean you have to give up on meats you love, but being more selective about what type and how it’s cooked could be a game changer.


Chicken, turkey, lean-cut pork chops, and some fish and seafood will probably be your best choices here and the cooking method is critical.


Baking, broiling, and poaching are all options that allow your protein to cook without soaking up extra fats.


Try our Slow Cooker Asian Honey Chicken


lean meat sliced in pieces in a bowl next to raw broccoli, a bowl of tamari and a bowl of seasonings. All food that would be simple and delicious for a GERD friendly diet


I hope this was helpful and maybe even a little encouraging. I wish cupcakes and lasagna could have been on the list- maybe next time!


Seriously though, we are learning more and more about how frustrating and limiting living with GERD and acid reflux is for everyone here. 


So sorry, friend! We want to support you on the journey of healing, so if there’s something you want us to research or write about, please let us know.


Looking for more helpful resources? Try these…

Download our eBook, “How To Eat, Sleep, and Breathe Your Way To Less Acid Reflux”

Why Do I Have Acid Reflux?

7 Tips For Eating During The Holidays With GERD


Try one of our tasty low-acid recipes!

Tomato-Free Pasta Sauce

Turmeric, Chicken and Cauliflower Rice Soup

Low Acid Creamy Herb Salad Dressing

2 thoughts on “5 foods that won’t give you acid reflux”

  • After following a low acid, low fat diet for months with little to no relief I am now in my second week of the Fast Track Diet and while I still have my sore throat from lpr I have had no heartburn and after the first week no reflux. I eat tons of fat with no problem. Just thought I would add this perspective

    • Thank you for sharing, Shelley! Fast Track is a great diet for the right situation. So glad it’s working for you!!

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