What Should You Eat, and What Should You Avoid, with Acid Reflux?

Acid reflux occurs when stomach acid rises into the oesophagus. It can be triggered by eating fatty, acidic or spicy foods, which irritate the stomach. Excessive alcohol consumption, smoking, being overweight or pregnancy can also contribute to acid reflux. 

To minimise acid reflux, it is important to eat a balanced diet that includes sufficient fibre and antioxidants. 

Alkaline foods

Alkaline foods have a higher pH, so they are less acidic; their fibre is gentle on the stomach, which will help protect you from acid reflux. Alkaline foods include: 

• Green vegetables: spinach, broccoli, kale, lettuce, cucumber.

• Nuts and seeds: almonds, sunflower seeds, chia seeds.

• Root vegetables: carrots, beetroot, potatoes, radishes.

• Pulses: beans, lentils, chickpeas.

Fruit

The antioxidant properties and vitamin C content of certain fruits will aid bowel movements. To this end, opt for red-orange fruits such as apricots, melon, peaches or watermelon, as well as fruits like grapes or kiwis. However, to ensure they are beneficial against acid reflux, do not eat more than three a day and consume them between meals. 

Wholemeal cereals

Opt for wholemeal pasta and brown rice rather than white pasta and white rice. Also include quinoa and bulgur wheat, two grains that will help alleviate acid reflux.

Lean meats

Poultry is preferable to fatty meats such as lamb and mutton for optimal digestion. Turkey, for example, is low in saturated fat and cholesterol, and low in fat and carbohydrates, making it an excellent choice.

As for fish, all types can be eaten twice a week. 

Certain foods are not suitable for those with acid reflux, as they can exacerbate acid reflux and heartburn. In particular, avoid: 

• Cruciferous vegetables (cabbage, broccoli) and spinach, which tend to ferment during digestion

• Citrus fruits and certain red fruits (redcurrants, blueberries, tomatoes, rhubarb), which are very acidic

• Animal milk

• Coffee, unless it is low in caffeine, as it can cause stomach distension

• Alcohol

• Fizzy drinks

• Spices

Is yoghurt good for the stomach?

While milk from animals is not recommended for those with acid reflux, yoghurt is. This is because lactose is a carbohydrate that the gut digests poorly and ferments, causing acidity. However, yoghurt contains virtually no lactose. Furthermore, it has a probiotic effect that is excellent for the gut flora.

What sort of bread should you eat if you suffer from acid reflux?

If you suffer from acid reflux, wholemeal bread is preferable to white bread. It contains fibre, which aids digestion and reduces acid reflux symptoms. 

Don’t Skip Meals

The stomach may start producing acid if it isn’t fed at the times it is used to. That is why it is important to eat at regular times. 

Eat Smaller, More Frequent Meals

Avoid large meals and eating large quantities. Instead, split your meals to prevent acid secretion in the stomach. Five to six meals a day will help ensure the stomach isn’t overworked all at once. Make your last meal of the day the lightest to help you sleep through the night without acid reflux.

Chew Thoroughly

Chew your food thoroughly to support initial digestion and make the stomach’s job easier. This will help limit gastric acid secretion. 

Drink Enough

Drink an average of 1.5 litres of water each day, away from mealtimes. Avoid fizzy drinks and sparkling water containing carbon dioxide, as this will expand the stomach and increase acid secretion. 

Lemon Juice

Despite popular belief, lemon may help with heartburn. Every morning, drink lemon water on an empty stomach to support your stomach and help prevent acid reflux.

Essential Oils

Certain essential oils act on the autonomic nervous system and the digestive system. It is best to take them with honey, which helps the essential oils absorb quickly in the oesophagus and stomach. You might want to try tropical basil essential oil, peppermint and Roman chamomile. 

Tropical Basil Essential Oil

A powerful calming agent, this oil is traditionally used to relieve stress, tension and nervous spasms, as well as to promote digestive comfort. Invigorating and revitalising, it combats fatigue.

Peppermint Essential Oil

Peppermint essential oil stimulates and invigorates both body and mind. Thanks to its fresh, pleasant scent, peppermint essential oil is traditionally known to help combat nausea, travel sickness and headaches. With its cooling properties, peppermint essential oil is also used to relieve itching.

Roman Chamomile Essential Oil

Traditionally, Roman chamomile flowers have been used to improve digestive comfort and aid sleep. A powerful calming agent for the nervous system, Roman chamomile essential oil is renowned for relieving tension and combating stress, insomnia, and nightmares.

• Peppermint Essential Oil: Not to be used by pregnant or breastfeeding women, people with epilepsy, children under 6 years of age, people with oestrogen-dependent conditions, or the elderly. Never apply it undiluted to the skin.

• Tropical Basil Essential Oil: Do not use during pregnancy or whilst breastfeeding, nor on children under 6 years of age, or in people taking anticoagulant medication or with blood clotting disorders.

• Roman Chamomile Essential Oil: Its use is not recommended during the first three months of pregnancy.

Please feel free to consult our short guide: Heartburn and Essential Oils for further information.

Herbal Teas

Certain plants such as chamomile, lemon balm, ginger, liquorice, and fennel help soothe inflammation and heartburn symptoms. You can make herbal teas to drink after a meal to aid digestion. To make a herbal tea, pour a teaspoon of dried herb into a cup of simmering water. Leave to infuse for about ten minutes before straining and drinking. You could also choose our Digestive Mint Herbal Tea, whose digestive, carminative and soothing properties will help with difficult digestion.

Spotlight on Organic Chamomile Tea

Loved for its mild and comforting flavour, the organic ‘Rêves de Camomille’ herbal tea is ideal for enjoying in the evening to help you unwind and get a good night’s sleep. Made from a blend of organic herbs selected for their relaxing properties and recognised benefits for sleep, its rounded, floral notes of chamomile work wonders for soothing the stresses of the day.

Discover the Organic Chamomile Herbal Tea

Lauréna is a journalist specialising in lifestyle, wellness and psychology. Alongside her writing, she travels the world, discovering all it has to teach us.