Top Foods Recommended by Doctors and Nurses to Combat Acid Reflux

When experiencing the discomfort of acid reflux, turning to specific foods can offer relief. Medical professionals recommend a variety of low-fat, less acidic, and high-fiber options to help manage symptoms and prevent flare-ups. These recommendations focus on soothing the digestive tract and avoiding common triggers.

Oatmeal has emerged as a top recommendation for its ability to be filling without high fat content or acidity. Registered dietitian nutritionist Luciana Soares notes that low-fat, less acidic, and high-fiber foods are generally well-tolerated, and smaller portions can also help. Anna Evans, a family nurse practitioner, highlights oatmeal as a gentle start to the day compared to greasy breakfasts.

Dr. Ekta Gupta, chief of Gastroenterology at the University of Maryland Medical Center Midtown Campus, explains that oatmeal's soluble fiber aids digestion and helps prevent constipation, which can indirectly worsen reflux by increasing abdominal pressure. While some believe oatmeal absorbs stomach acid, Dr. Gupta clarifies that its benefit lies in not provoking acid production in the first place.

Bone broth is another recommended option, lauded for being warm, soothing, and easy to digest. Chiropractor and nutritionist Daryl Gioffre suggests choosing a clean, lower-fat bone broth. Its rich content of gut-supporting amino acids like glycine, proline, and glutamine can help strengthen the intestinal lining.

Green juice made from leafy, water-rich vegetables can also be beneficial. Gioffre specifically recommends a low-acid blend featuring cucumber, celery, and spinach, advising against acidic additions like lemon or apple. The magnesium in these greens supports normal muscle and nerve function in the digestive tract, helping to keep stomach contents in place.

Ginger is a well-known remedy for digestive issues and is recommended for acid reflux due to its anti-inflammatory properties. Kristen Reed, a registered nurse, explains that ginger can ease gastrointestinal tract inflammation, aid gastric emptying, and calm the esophagus and gut. Ginger tea or powdered/grated ginger are suggested forms for consumption.

Bananas are also suggested for their alkaline properties, which can help neutralize acid and soothe an irritated esophagus. Reed notes that their fiber content aids in the digestive process.

Finally, substituting water for beverages like coffee, soda, and tea is highlighted as a highly effective dietary change for reducing acid reflux. Dr. Sumana Moole, founder of Merus Gastroenterology & Gut Health, points out that coffee and soda can decrease esophageal sphincter tone and trigger reflux. Water helps dilute acid in the esophagus, and alkaline water may offer additional benefits in neutralizing acid.