Foods That Fight Acidity, Heartburn
High fiber foods According to a small 2018 World Journal of Gastroenterology study, high-fiber consumption may minimize issues with GERD. Other high-fiber options: whole-grain bread, brown rice and quinoa, as well as green vegetables such as asparagus, broccoli and brussels sprouts.
Bananas This low-acid or alkaline fruit can help neutralize stomach acid by coating an irritated esophageal lining. And not only are bananas alkaline, they’re also rich in pectin — a soluble fiber that helps keeps food flowing nicely through the digestive tract. This can help you feel full longer, so you’re less likely to overeat.
Salad greens Pile up your plate! These mild green leafy veggies are alkaline, so they’re easy on the gut and won’t cause painful gas. In fact, a small 2017 study, published in JAMA Otalaryngology — Head & Neck Surgery, showed that people who followed a plant-based Mediterranean diet heavy in such produce reported less frequent acid reflux symptoms.
Dairy Milk and yogurt act as a temporary buffer, soothing heartburn symptoms. “One of the reasons we’re symptomatic with acid reflux is because it causes damage to the lining of the esophagus,” says Nipaporn Pichetshote, M.D., a gastroenterology specialist at UCLA Medical Center. “Milk and yogurt coat the esophagus so you don’t feel that acid irritating that lining.”
Ginger tea A cup or two a day may offer a triple whammy of benefits. Not only is this soothing drink alkaline, it’s also anti-inflammatory, which can help relieve gastroesophageal irritation and soothe the stomach. Ginger can also help ease nausea — helpful for those vulnerable to vomiting during acid reflux episodes.
Salmon Those heart-boosting omega-3 fatty acids are just for starters. This pinkish fish — along with other lean proteins such as chicken and turkey — is always a smart choice. Salmon is easy to digest and won’t linger in your stomach for a long time, reducing your risk of reflux.
Water-based foods Gut-friendly water-based foods like celery, cucumber and watermelon can help counteract stomach acid. Like its name suggests, watermelon is made up of 92 percent water and has powerful anti-inflammatory properties, which helps ease digestion.
Root vegetables Root vegetables — think sweet potatoes, carrots and beets — boast soluble fiber, which is easy to digest. They also do a nice job of filling you up so you don’t overeat, which can lead to heartburn. Need more reasons to put a fork in it? These nutrient powerhouses are not spicy or acidic, or high in fat.