GERD Friendly Diet

Heartburn, indigestion and acid reflux are often triggered by food. Changing how and what you eat could help to provide heartburn relief.

To begin with, it is important to pay attention to the amount of food you are eating. Eating too much of any food at once makes heartburn symptoms more likely. Using smaller plates, pre-portioning snacks and packaging half of your meal if you’re out are all ways to avoid eating too much.

Further, eating quickly can also lead to GERD symptoms such as heartburn and acid indigestion. Eating slower by chewing your food more or taking sips of water between each bite can alleviate acid reflux symptoms. Certain foods can trigger acid reflux and heartburn symptoms.

Following a GERD diet by limiting the following foods can reduce acid reflux symptoms and provide some heartburn relief. 

  • Foods high in saturated and trans fat such as deep fried meats, potato chips and fast food

  • Acidic foods like tomatoes, citrus fruits, vinegar and coffee

  • Carbonated beverages

  • Alcoholic beverages

  • Chocolate

  • Spicy food including peppery foods, hot sauces, peppermint, garlic and onions

On the other hand, other foods may help to ease or prevent GERD symptoms.  A helpful acid reflux diet could include the following foods:

  • Non-citrus fruits

  • Vegetables other than tomatoes or onions, particularly root vegetables like potatoes, turnips, carrots and beets

  • Eggs, although limit the high-fat yolks

  • Lean meats that are grilled, poached, broiled or baked

  • Monounsaturated and polyunsaturated fats found in fish, nuts, avocados, and tofu

  • Chewing gum (not spearmint or peppermint) can reduce acid reflux



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