It's time to pay attention, if you frequently experience heartburn, bloating, regurgitation or a feeling of food stuck in your throat. These can be signs of acid reflux or gastroesophageal reflux disease (GERD). Acid reflux is painful and discomforting because of acid backflows from the stomach.It further leads to heartburn because the stomach lining is weakened or damaged. Fortunately, certain foods can affect the amount of acid your stomach produces. Eating the right diet can control acid reflux or GERD problem.

Let’s find out what to eat and what acid reflux foods to avoid.

Eat Alkaline diet
The best way to prevent reflux is by modifying your diet. The secret is to eat less acidic and more alkaline foods because they neutralise the acidic contents of your stomach and also numb the effect of reflux. These foods include:


Most of the vegetables are low in fat and sugar. They are suitable to reduce stomach acid. Good options are spinach, fenugreek, okra, cucumber, beetroot, carrots, broccoli, cabbage, coriander, cauliflower, sweet potato, eggplant, onion, peas, pumpkin and radish.


Noncitrus fruits like bananas, apples, watermelon, figs and pomegranate do not trigger acid reflux symptoms like citrus fruits.

Unsweetened yogurt & Beans

They can be an excellent option to avoid acidity. Beans include green beans, navy beans, broad beans, mung bean sprouts, lima beans, pinto beans and lentils.

Nuts and seeds

Almonds, pumpkin seeds, flax seeds, sesame seeds and sunflower seeds can act as acid-reducing foods.


Ginger is a natural treatment for heartburn and other gastrointestinal problems because it has anti-inflammatory properties. Add ginger root to recipes or drink ginger tea to ease symptoms.


Oatmeal, whole grain is an excellent source of fibre which absorbs acid in the stomach and reduce symptoms of reflux.

Lean meats and seafood

Try lean meats, such as chicken, turkey, fish, and seafood, as they are low-fat and reduce symptoms of acid reflux.

Egg whites

Egg whites are a good option but stay away from egg yolks because it may trigger reflux symptoms.

Healthy fats

Avocados, walnuts, flaxseed, olive oil and sesame oil act as sources of healthy fats. They reduce your intake of saturated fats and trans fats and replace them with healthier unsaturated fats.

None of the above foods will cure your condition, but it will soothe your symptoms.

The most underrated health advice is "Be hydrated". Research has shown that drinking enough water reduces the symptoms of reflux. It dilutes the acids in the stomach for symptom relief. Other symptoms include dry cough, sore throat, bloating, hiccups, difficulty swallowing and a lump in the throat.

Avoid triggers
Acid reflux and GERD leads to heartburn which develops a burning sensation in the stomach or chest after eating certain foods. Other symptoms include dry cough, sore throat, bloating, burping or hiccups, difficulty swallowing and lump in the throat. It's important to understand that certain foods trigger the symptoms. No single diet can manage all symptoms since food triggers are different for everyone. So, it is crucial to identify your triggers by tracking the following:

  • Foods you eat
  • Time of day you eat
  • Symptoms you experience

High-rich foods in fats increase the perception of reflux. These include fruit delicacies, fat-rich sweets and oily side dishes. Next, spicy foods increase heartburn. Chocolates and coffee can also induce acid reflux. Alcohol, carbonated beverages and packaged foods tend to produce reflux effect a couple of hours after they're consumed.

Look out for your food Habits
When it comes to acidity, how you eat matters. Chances of acidity can increase if you lie down, sleep within an hour of eating and wear tight clothing post-meals. Being overweight can also cause acid reflux.

Here are some Ayurvedic herbs that can help with acid reflux as well: