Food Choices for Acid Reflux Sufferers

Whether you call it acid indigestion, heartburn, agita, oesophageal reflux disease, or any other name, acid reflux can be a painful problem that really makes a person feel miserable. Even though there is a plethora of heartburn medications on the market, many of which work perfectly well, pre-emptive measures to stop heartburn before it starts are the way to go.

It’s not hard to trigger acid reflux at all. Once the stomach acid builds up and starts churning around, it can back up into the oesophagus. This can cause a burning sensation, cramps, and damage to the oesophageal sphincter (the muscle that separates your gullet from your stomach) and your vocal chords (if it gets high enough)


What Can Trigger Heartburn?

Heartburn can be triggered by many things:

1)     Simply eating too much food can cause excess acid production

2)     Eating foods that are too greasy, such as fried foods, greatly accelerate the rate at which your stomach produces acid

3) Spicy foods or foods with a high acidic content (stronger acids, not like vinegar) can cause some people to produce more acid, but this depends on blood type

4)     Eating food too quickly can cause your stomach to overreact and produce too much acid.

So, that leaves people with frequent heartburn a list of foods that they should stay away from. But what can you eat if you’re getting heartburn a lot?

Luckily, there are quite a few food choices out there you can try. First thing first, though: you should try eating slowly, eating less, taking the spice out of your food, or even try relaxing after meals. It might not be the dietary choices you’re making so much as the way you’re eating and what types of condiments you’re putting on your food.

If this doesn’t work, however, and you still find that heartburn is plaguing you, then here’s a list of foods you can enjoy with—when eaten correctly—little chance of causing acid reflux.

Heartburn-Safe Foods to Avoid Acid Reflux


Typically, the sauces we put on food or the seasonings are what cause the acid reflux in our bodies (if we’re speaking about heartburn coming solely from food and not eating habits). Any type of meat that is baked, broiled, steamed, grilled, or cooked with any other method but the grease-heavy frying, have less chance of resulting in acid reflux – you should still avoid fatty meats, however.


Except for hot peppers, onions, garlic (and other veggies from that immediate family), almost every other vegetable out there can be enjoyed with little to no risk of acid reflux after it’s eaten. Remember, though: it’s all about the way you’re cooking the vegetables. Potatoes are fine for you and won’t bring about acid reflux, but deep frying them or loading them down with butter, garlic and pepper just might.

Low-Acid Fruits

Citrus fruits are high in acid and may very well bring about acid reflux flare-ups, but most other fruits are great to eat and will not cause heartburn. Fruits like bananas, apples, papayas, blueberries, strawberries, pears, etc, present healthy fruits, high in fiber, presenting little risk of reflux. Even still, make sure you remove the skin from most of these fruits just to be on the safe side.


Any type of whole grain has an extremely low acidic content and will not cause any sort of heartburn. The only exception here, other than how you choose to eat, is cereal – and that’s because milk can easily cause acid reflux in people prone to it. Other than that, bread, pasta, rice, etc, should not present any problem.

If you’ve tried these types of foods but still suffer from heartburn, you may have acid reflux disease. Always see a doctor if your symptoms persist.



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