19 Foods Which Alleviate and Prevent Acid Reflux (GERD)

Looking for a diet to help with acid reflux and Gastrointestinal Reflux Disease (GERD)? According to this study, which measured the effect of diet changes on GERD, the following foods should help with acid reflux: whole grains, beans, vegetables (except onions, and tomatoes), lean fish, lean chicken, and more…

Even given these foods, you should experiment with different foods to see which ones trigger your own reflux. For more see the article on foods to avoid for acid reflux (GERD).

The general rule is to eat these foods, and avoid spicy, fatty, and salty foods. Caffeine and alcohol consumption should also be minimized.

Why do you want to use food to control acid reflux?

According to Chris Kresser use of antacids and PPIs (Like Zantac etc..) lower stomach acid, however, low stomach acid is actually a cause of reflux. Low stomach acid allows bacteria to grow in your stomach, which can cause reflux. Using foods to control your reflux can prevent pain and damage to your body while preserving enough stomach acid to prevent bacterial growth.

#1: Whole Grains (Especially Oatmeal)

Whole grains like whole wheat bread (especially rye), brown rice, and oatmeal should all prevent reflux. Oatmeal is even thought to absorb stomach acid, and acid from other foods. Please note that this not include granola which tends to be high in oil which triggers reflux. Also, if you consume oatmeal with milk, be sure to use skim, or preferabbly soymilk.

#2: Beans

Beans are a heart healthy food, and are also a good source of fiber. Try including beans into your acid reflux diet to see how they help.

#3: Vegetables (No Onions, Tomatoes, or Peppers)

Raw or cooked, vegetables are generally good for an acid reflux diet. Be sure to avoid onions, tomatoes, or peppers. Recommended vegetables include all root vegetables such as potatoes, sweet potatoes, turnips, and carrots. Other great vegetables include mushrooms, fennel, and celery.

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