21 Best GERD Foods To Reduce Acid Reflux

Knowing the best GERD foods that help reduce acid reflux will save you from lots of health troubles. Before we dive into these GERD foods, first let me tell you a little about GERD. I believe with this knowledge, You will be ready to tackle any issue in the future pertaining to GERD and acid reflux.

What Is GERD?

GERD is a condition known as gastroesophageal reflux disease. In general, it is often referred to as heartburn syndrome, which creates a bitter taste in the mouth amongst the people affected. It’s only a state of acid reflux in the stomach.

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As statistics indicate, around 20% of the population has GERD (gastroesophageal reflux disease).

Any individual with the GERD experiences heartburn from time to time. The experience of heartburn is an unpleasant symptom, going from a warm discomfort in the abdomen to an experience of food stuck in the stomach. And it will lead to nausea and at worst, vomiting. Other signs may be hiccups, weak breathing, sore throat, changing of speech, hoarseness of speech, and regurgitation of food.

People with these signs of GERD become worse throughout the night when they lie down right after eating. So, it’s smart to get rest by lifting your head before sleeping and not eating at least 2 hours before you go to bed.

How Does GERD Occur?

When we chew food and swallow it, the food moves into the small intestine. The food in the intestine is combined with acid and enzymes of digestion.

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Do you ever wonder why even after consuming lots of food, the food never returns to our mouth even if we lie down? This is because there is a specific ring of muscle tissue called the lower oesophageal sphincter at the lower end of the oesophagus or food pipe. Immediately food enters the small intestine, this lower oesophageal sphincter contracts and stops the food from returning to the oesophagus.

However, owing to certain circumstances, the lower oesophageal sphincter will relax and loosen the food pipe (oesophagus). Then, food already mixed with the gastric acid within the stomach will rise up through the loosened gap into the upper oesophagus and then induce acid reflux.

This type of activity of the gastric acid reflux is named GERD or Gastroesophageal Reflux Disease.

What Foods Cause GERD?

Food is the primary cause of GERD. Besides food, other diseases of the stomach or the oesophagus can also trigger this illness. I’m going to list the food that triggers GERD.

The medical information provided in this article is provided as an information resource only. This information does not create any patient-physician relationship and should not be used as a substitute for professional diagnosis and treatment.

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various Foods causes heartburn by promoting the relaxation of the oesophageal sphincter. The key culprits of the reflux are the various foods listed below.

 foods that cause GERD and acid reflux
foods that cause GERD and acid reflux

Also, certain foods and beverages can worsen the symptoms of GERD, including heartburn and regurgitation. One of the key causes of acid reflux is high amounts of acid in the everyday food we consume, particularly those bottled or canned. In addition to the processed foods, foods with a large quantity of salt also trigger acid reflux.

In the same vein, foods rich in sugar, salt and other seasonings are the primary cause of GERD. Avoid these most popular foods that cause heartburn by triggering acid reflux:

  1. Fried foods
  2. Fast foods
  3. Spicy foods
  4. Potato chips and other processed snacks
  5. Foods with excessive Chili powder and pepper
  6. Fatty meats such as bacon and sausage and pork meats
  7. Foods with Cheese and butter
  8. Alcohol
  9. Carbonated beverages
  10. Chocolate
  11. Caffeine
  12. Citrus fruits and juices
  13. Tomatoes and tomato-based foods
  14. Garlic
  15. Onions
  16. Peppermint

Of these foods, fried foods, chocolate, peppermint, and alcohol are the main contributors to the worsening of GERD symptoms. These GERD triggering foods relax the lower oesophageal sphincter (LES) which allows the acid and acid mixtures of food from the stomach to return to the oesophagus or food pipe. It is often referred to as reflux or regurgitation.

Best GERD Foods To Reduce Acid Reflux

best GERD foods for acid reflux
best foods for GERD and acid reflux

The best GERD foods is essentially a chosen diet used to manage GERD or acid reflux. It kind of seems impossible to manage it at some point. You may need to take medication every day along with your food while you have GERD. These GERD medicines are used to regulate GERD in times of emergency.

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These best GERD foods play a vital function in mitigating and regulating the effects of acid reflux. This list of best GERD foods can help you plan and prepare your meals better. You will definitely notice that these GERD foods really are helping cob the acid reflux at least 7 days after you adhere to these recommendations.

These are the best GERD foods that can help you fight off acid reflux:

  1. Brown Rice
  2. Lentils
  3. Cereal
  4. Oatmeal
  5. Bread
  6. Pasta
  7. Saltines
  8. Graham crackers
  9. Apples
  10. Bananas
  11. Pineapple
  12. Watermelon
  13. Green Salads
  14. Steamed broccoli
  15. Radishes and other fresh Skimmed milk and low-fat yoghurt
  16. Lean meats
  17. Boiled Skinless chicken breast and turkey
  18. Egg whites (boiled)
  19. Fish (not fried)
  20. Boiled potatoes
  21. Fat-free snacks, like baked potato chips, pretzels and fat-free cookies.

GERD foods that tend to eliminate acid reflux should be taken into account in this way. Seafood would definitely help to keep GERD under control.

How Long After Eating Does GERD Occur?

GERD normally begins around 30-60 minutes after eating and may continue up to 2 hours. GERD often begins in the upper abdomen and spreads to the neck. . Lying down or leaning over can cause heartburn or make it worse. This is often referred to as acid indigestion. If heartburn happens within 2 hours of eating, particularly when bent over or lying down, it is known as postprandial heartburn.

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How Often Does GERD Occur?

GERD is acid reflux that can occur more than a couple of times per week. About 60 million Americans suffer acid reflux at least once a month. Acid reflux disorder, commonly known as gastroesophageal reflux disease (GERD), can cause a range of symptoms as we earlier discussed.


If you are suffering from GERD and always experiencing bouts of acid reflux, this list of 21 best GERD foods is for you. If you follow and prepare your foods with these guidelines, you will have no need to depend on GERD medicines to relieve your symptoms. Also, try to avoid or limit your consumption of the foods that trigger acid reflux.

There are lots of other good and bad GERD foods. Please check with us or consult your health professional if you are not sure. And please use the comment box below if you have any contributions, questions, or suggestions to make.

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