What to Eat and What to Skip If You Have Acid Reflux

Table of Contents

• Acid Reflux Foods to Eat
• Acid Reflux Foods to Avoid
• Simple Diet Tips to Control Acid Reflux
• When to See a Gastroenterology Doctor?
• Conclusion

Burning in the chest, a sour taste in the mouth, or heaviness after meals these are signs your digestive system may be struggling with acid reflux. For many people, these symptoms don’t just occur occasionally; they can become a daily discomfort, especially after eating or while lying down.

Acid reflux occurs when stomach acid flows back into the food pipe, often triggered by certain foods and eating habits. While treatment may be needed in some cases, adjusting your diet plays an important role in managing symptoms and preventing frequent flare-ups.

In this blog, we will discuss foods that are gentle on the stomach, foods that commonly worsen acidity, and practical tips to help you eat comfortably and protect your digestive health.

Acid Reflux Foods to Eat

Choosing the right foods plays an important role in managing acid reflux. Certain foods help reduce excess acid production, support smoother digestion, and protect the stomach lining from irritation. Making these foods a regular part of your daily meals can help keep acidity, heartburn, and bloating under better control. Here are some of the best foods to eat if you have acid reflux.

According to Dr. Deepanshu Khanna, senior gastroenterologist in Gurgaon at Miracles Healthcare, “Food choices strongly affect how well acid reflux is controlled. Cutting back on foods that trigger acidity and opting for light, low-acid meals can help ease discomfort and reduce repeat episodes. When combined with proper treatment, conscious eating habits support better, long-term symptom management.”

1. Fruits That Are Low in Acid

Not all fruits cause acidity. Low-acid fruits are delicate on the stomach and are less likely to trigger heartburn or reflux symptoms.

Best choices include:

• Bananas

• Apples

• Pears

• Papaya

• Melons

These fruits help soothe the stomach lining and support digestion. They are also rich in fiber, which helps regulate bowel movements and prevents acid buildup. Eating fruits in moderation, preferably as mid-meal snacks, can help reduce acidity.

2. Vegetables 

Vegetables are naturally low in fat and high in fiber, making them perfect for people with acid reflux. They help improve digestion and reduce pressure on the stomach.

Acid reflux-friendly vegetables include:

• Bottle gourd (lauki)

• Pumpkin

• Carrots

• Beans

• Spinach

• Broccoli

• Cucumber

It is best to eat vegetables in a boiled, steamed, or lightly sauteed form. Avoid adding too many spices, butter, or oil, as this can trigger acidity.

3. Whole Grains

Whole grains are an ideal choice for people dealing with frequent heartburn. They absorb excess stomach acid and keep you full for longer, which helps prevent overeating.

Include the following whole grains in your diet:

• Oatmeal

• Brown rice

• Whole wheat roti

• Barley

Oatmeal, in particular, is very easy to digest and helps coat the stomach lining. They are beneficial for people with regular acid reflux symptoms.

4. Lean Proteins

High-fat foods slow down digestion and can worsen reflux symptoms. Lean proteins, on the other hand, are easier to digest and place less pressure on the stomach.

Better protein choices include:

• Boiled or grilled chicken

• Fish

• Egg whites

• Tofu

• Sprouts and lentils

Always avoid deep-fried, creamy, or heavily spiced protein dishes, as they can increase acid production.

5. Low-Fat Dairy Products

Full-fat dairy products may trigger acid reflux in some people. On the other hand, low-fat dairy options are generally better tolerated.

Choose low-fat options such as:

• Low-fat milk

• Curd 

• Buttermilk

Curd and buttermilk contain probiotics that help maintain healthy gut bacteria and improve digestion. However, they should be consumed in moderation and preferably during the day.

6. Healthy Fats

While fat should be limited, small amounts of healthy fats are important for overall health.

Healthier fat options include:

• Olive oil

• Flaxseed oil

• A small handful of nuts 

These fats are easier to digest than saturated or trans fats. Portion control is necessary, as excess fat can still trigger reflux symptoms.

Acid Reflux Foods to Avoid

Some foods can directly irritate the stomach lining or relax the lower esophageal sphincter (LES). These foods allow acid to flow back into the food pipe. Limiting or avoiding these foods can help prevent acid reflux flare-ups.

1. Spicy Foods

Spices can irritate the esophagus and worsen heartburn symptoms, especially in people who already have acid reflux.

Avoid foods such as:

• Spicy curries

• Chutneys made with green chilies

• Pickles

If you enjoy flavorful food, opt for mild spices like cumin or coriander instead.

2. Fried and Oily Foods

Fried foods are heavy, difficult to digest, and increase stomach acid production.

Stay away from:

• Pakoras

• Samosas

• French fries

• Deep-fried snacks

These foods also slow down digestion, increasing the chances of acid reflux.

3. Citrus Fruits and Juices

Citrus fruits are highly acidic and can cause heartburn in many people.

Avoid or limit:

• Oranges

• Lemons

• Sweet lime

• Grapefruit

• Citrus fruit juices

If you crave fruit juice, opt for non-citrus options like apple or pear juice.

4. Tomatoes and Tomato-Based Foods

Tomatoes have a high acid content, which can upset the stomach and worsen irritation, especially in people prone to acidity.

Limit consumption of:

• Tomato curry

• Tomato soup

• Ketchup

• Pizza sauce

In people who are highly sensitive, even a very small quantity can be enough to cause noticeable symptoms.

5. Chocolate and Peppermint

Chocolate and peppermint relax the lower esophageal sphincter, making it easier for acid to move upward.

Better to avoid:

• Chocolates

• Cocoa products

• Peppermint tea or candies

6. Caffeine and Carbonated Drinks

Caffeinated and fizzy drinks increase acid production and cause bloating.

Avoid:

• Tea

• Coffee

• Cold drinks

• Energy drinks

Switching to herbal teas like chamomile or ginger tea may help soothe the digestive system.

7. Alcohol and Smoking

Alcohol and smoking weaken the LES and irritate the stomach lining. Regular consumption increases the frequency and severity of acid reflux episodes. Avoiding both can significantly improve symptoms and overall digestive health.

Simple Diet Tips to Control Acid Reflux

• Along with food choices, how you eat also matters.

• Eat small, but frequent meals.

• Avoid lying down immediately after eating.

• Have dinner at least 2–3 hours before bedtime.

• Chew food slowly and properly.

• Drink water between meals, not during heavy meals.

• Maintain a healthy weight.

When to See a Gastroenterology Doctor?

If you experience acid reflux symptoms:

• Occur frequently

• Disturb sleep

• Do not improve with diet changes

• Cause chest pain or difficulty swallowing

You should consult a gastroenterologist near you for proper evaluation and treatment.

Conclusion:

Acid reflux can be effectively managed with mindful food choices and healthy lifestyle habits. Eating a balanced, reflux-friendly diet helps soothe the stomach, reduce heartburn episodes, and support better digestion naturally. When combined with proper medical guidance, these changes can significantly reduce discomfort and prevent frequent acidity from affecting your daily life.

However, if symptoms persist, worsen, or interfere with sleep and routine activities, it is important to seek professional care. Early diagnosis and the right acid reflux treatment can help identify underlying causes, prevent complications, and provide long-term relief.

If you are experiencing ongoing acidity, heartburn, or digestive discomfort, consult an experienced gastroenterologist near you at Miracles Healthcare for personalized acid reflux treatment and dietary guidance. Book an appointment today to get expert care and regain comfort, confidence, and better digestive health.

Miracles Healthcare is a leading multispeciality hospital in Gurgaon, bringing together specialists from internal medicine, gastroenterology, diagnostics, and preventive care under one roof. With coordinated care, advanced testing facilities, and a holistic treatment approach, patients receive comprehensive support for digestive health and related conditions.