Acid Reflux and Diet: What to Eat and Avoid to Reduce Symptoms
If you’ve ever felt a burning sensation in your chest after a meal or noticed a sour taste in your mouth when lying down, you’re not alone. These are hallmark symptoms of gastroesophageal reflux disease—more commonly known as GERD.
What Is GERD?
GERD is a chronic condition where stomach acid frequently flows back into the esophagus, the tube connecting your mouth and stomach. This backwash, or "reflux," can irritate the lining of your esophagus and lead to symptoms like heartburn, regurgitation, chronic cough, or even trouble swallowing.
The root cause is usually a weakened or relaxed lower esophageal sphincter (LES), the muscle that acts like a gate between your esophagus and stomach. When the LES doesn’t close properly, acid and partially digested food can move back up—especially after meals or when lying down.
While medications like antacids or proton pump inhibitors can help, many people see a noticeable improvement in symptoms simply by changing how and what they eat.
Common Foods That Trigger GERD Symptoms
Some foods are more likely to relax the LES or increase stomach acid, making reflux more likely. While triggers can vary from person to person, the most common culprits include:
Spicy foods – such as chili peppers and hot sauces
High-fat meals – like fried foods or rich creamy dishes
Tomato-based products – including pasta sauces and ketchup
Citrus fruits and juices – such as oranges, lemons, and grapefruit
Chocolate – which contains methylxanthine, a compound that relaxes the LES
Caffeine – found in coffee, tea, and energy drinks
Alcohol – especially red wine and spirits
Carbonated beverages – like soda and sparkling water
Peppermint – often found in teas or desserts
If you're struggling with reflux, it may be helpful to keep a food and symptom diary to pinpoint your individual triggers.
Foods That Can Help Calm GERD
Just as some foods can make symptoms worse, others may help soothe irritation and promote better digestion. Including more of the following in your daily diet can make a difference:
Non-citrus fruits – bananas, apples, melons, and pears are less acidic and gentler on the stomach
Vegetables – leafy greens, carrots, broccoli, and cucumbers are alkaline and fiber-rich
Whole grains – like oats, quinoa, brown rice, and whole wheat toast
Lean proteins – including grilled chicken, fish, turkey, or tofu
Low-fat dairy – such as plain yogurt or reduced-fat cheese (for those who tolerate dairy)
Healthy fats – like avocado, olive oil, or small portions of nuts and seeds
These foods support healthy digestion without overstimulating stomach acid production. They’re also less likely to irritate the esophagus.
How Meal Timing and Portion Size Impact Reflux
When it comes to GERD, how you eat is just as important as what you eat. Larger meals increase pressure in the stomach, which can force acid upward. Eating late at night or lying down soon after a meal also increases the likelihood of reflux. A few habits that can help:
Eat smaller, more frequent meals – Aim for 4–6 modest meals instead of 2–3 large ones.
Avoid eating 2–3 hours before bedtime – Give your body time to digest before lying down.
Sit upright while eating and for at least 30 minutes after – Gravity helps keep acid in your stomach.
Chew slowly and thoroughly – This makes food easier to digest and helps prevent overeating.
Bottom Line
GERD is a common and often manageable condition. Making a few strategic changes—like avoiding known triggers, including more reflux-friendly foods, and paying attention to when and how you eat—can make a significant difference in both frequency and severity of symptoms.
If you're still struggling with symptoms despite dietary changes, it’s a good idea to speak with a healthcare provider or registered dietitian who can help personalize a plan for your needs.