Heartburn and acid reflux are among the most common digestive complaints, and many people look for food changes before reaching for medicine. The right diet will not cure reflux for everyone, but it can reduce how often symptoms appear.
Foods that are often well tolerated
- Oatmeal and whole grains: high in fibre and usually low in fat, so they tend to sit well in the stomach.
- Bananas, melon and pears: low in acid and easy to digest.
- Green vegetables such as broccoli, green beans and leafy greens.
- Lean proteins like chicken breast, fish and tofu, especially when baked, grilled or steamed rather than fried.
- Ginger tea, which many people find soothing, although responses vary.
Common triggers
- Fried and very fatty foods, which slow stomach emptying.
- Tomatoes, citrus fruit and their juices, which are acidic.
- Chocolate, peppermint, and strong coffee or caffeinated drinks.
- Spicy dishes, especially those with chilli or hot sauce.
- Large meals and alcohol, which can relax the valve between the stomach and oesophagus.
Habits that help as much as the menu
- Eat smaller meals and stop eating two to three hours before lying down.
- Raise the head of your bed if reflux bothers you at night.
- Keep a short food diary for two weeks. Patterns usually appear quickly.
- Stay at a healthy weight; extra abdominal pressure is a common contributor.
When to see a doctor
See a doctor if symptoms happen more than twice a week, wake you at night, cause trouble swallowing, weight loss, vomiting blood, or do not improve after a few weeks of changes.
This article is for general information only and is not medical advice. If you have a medical condition or take medication, talk to your doctor or a registered dietitian before changing your diet.
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