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Stop Acid Reflux With Diet: What to Eat and What to Avoid

Have Acid Reflux?

Acid reflux is no fun. Think you have it? You’re at the right place. In this article, find information that will help you diagnose your condition as acid reflux and then figure out what best to include in your diet. The following acid reflux topics will be discussed:

  • Common symptoms
  • Recommended foods to consume
  • Safe/good foods to consume
  • Foods that should only be consumed in small amounts
  • Foods to avoid
  • Eating tips to follow
  • Two bonus sample recipes for you to try out/follow

You May Be Suffering from Acid Reflux if You Have the Following Symptoms:

  • Regurgitation. You feel undigested food being brought back to your mouth or throat shortly after you’ve consumed your meal.
  • Heartburn. A painful burning sensation coming from your lower chest up to your throat. It usually occurs after eating. It’s also more prominent and can be exacerbated while you’re lying down.
  • Dysphagia or difficulty swallowing. Difficulty and pain experienced while swallowing. Food may feel as though it’s trapped around your neck area.
  • Chest pain. Sometimes it feels like something is heavily pressing against your chest, making it more difficult to breathe.
  • Asthma, dental erosion and hoarseness. All of these conditions may be provoked by the strong acids that get to the throat and mouth from your stomach.

Recommended Foods to Consume

Mineral water, herbal tea
Cheeses: feta, goat, soy-based
Apples, bananas
Bread, crackers, cereals, rice
Egg whites, fish, skinless chicken, extra lean: steak and ground beef
Broccoli, peas, carrots, green beans

Safe Foods to Consume

Fat free or low fat milk, fat free or low fat yogurt
Bananas, apples
Fresh fish (with no additional fat), skinless chicken breast, turkey

Foods to Consume in Small Amounts

Any type of berries, including but not limited to: cranberries, strawberries, blueberries, raspberries
Eggs: scrambled or fried, tuna salad, fried fish
Garlic, onion

Foods to Avoid

Sodas, alcohol,coffee
Chocolate milk, ice cream, whole milk
Meats cooked with BBQ sauce, meats seasoned and high in fat, Buffalo chicken wings, chicken nuggets, fast food, sausages, marbled sirloin
Potatoes: fried, mashed, baked, in salad form or in salads, etc.

Eating Tips to Stop Acid Reflux:

  • Eat small meals. Don’t eat three primary/large meals a day. Instead, frequently eat small amounts of food. This way, you’re not putting too much effort and strain on your stomach. Don’t overeat.
  • Avoid fats. Do not eat anything with too much fat—these foods cause the stomach to produce lots of acid to digest it. Avoid fast food at all costs! The same goes for too much oil, toppings, condiments, sauces, and dressings on your meals.
  • Stay seated. Make sure that you’re seated in an upright position while eating and that you maintain this 45 minutes after your meal, as well.
  • Elevate your head while sleeping. When you’re in bed or lying down, make sure you elevate your head up and maintain it by six to eight inches. There are special pillows available especially to help you fight acid reflux, as well.
  • Eat lots of fiber. Eat a lot of foods and meals high in fiber—they are great to relief acid reflux symptoms.

Two Sample Recipes to Stop or Relieve Reflux Symptoms

1. Breakfast smoothie:

  • Prep time: 10 minutes
  • Yields: One serving


  • ½ cup of ice
  • 2 cups of milk
  • 2 ripped bananas
  • 1 cup of yogurt
  • ½ tsp. fresh ginger, peeled, and grated fine


  1. Add ice, milk, yogurt, bananas, and ginger to a blender.
  2. Blend until smooth.

2. Chicken and black bean soup (lunch/dinner)

  • Prep time: 60 minutes or less
  • Yields: 1-2 servings (depending on your appetite)


  • 8 oz. of canned black beans
  • 1 pint of chicken stock
  • ½ cup of fresh cilantro
  • Salt to taste
  • 1 tbsp. of nonfat sour cream


  1. Bring the chicken stock to a boil. Add the beans, cilantro, and salt to taste.
  2. Cook for 30 minutes on low heat.
  3. Pour carefully into a blender and blend.
  4. Serve in a soup bowl and garnish with 1 tsp. nonfat sour cream and a sprig of cilantro.
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