10 Best Foods for Acid Reflux

These foods may help keep heartburn at bay.

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What To Eat for Acid Reflux

Whether it's a chronic condition or a newfound symptom of stressful days, heartburn happens! Avoiding spicy, acidic and fried foods as well as cutting back on alcohol and chocolate (ugh!) can help douse the flames and there are some foods you should gravitate towards to help reduce the discomfort. Here's what you can eat to help keep heartburn symptoms from being too upsetting.


It comes in many forms fresh, dried and candied — and it can even be steeped into tea. Whatever iteration of this root you choose, ginger has helped quiet feisty tummies for centuries.


There is something automatically comforting about cozying up with a warm bowl of oatmeal. Turns out there is even more heartburn fighting power in your bowl. The soluble fiber in oats helps slow digestion and keeps acid levels low.

Brown Rice

Brown rice is another high-fiber, slow digesting food. Rice contains insoluble fiber, and having a balance of both soluble and insoluble can help optimize regular digestion.

Sweet Potatoes

This low-acid root veggie is a great choice for heartburn sufferers. Be sure to enjoy steamed, baked or boiled, but avoid frying, as it can fire up heartburn.


Soothing honey helps relieve an irritated throat, a common complication of frequent heartburn.

Less Liquids with Meals

Drinking liquids with meals adds to stomach volume and can cause acid to escape. Lightly sip with meals if needed, but make sure the majority of your fluid intake comes between meals.


Many fruits are acidic, but bananas are the opposite end of the spectrum, which makes them a very safe bet when trying to keep heartburn in check.

Low-Fat Yogurt

Yogurt not only offers slow-digesting protein, it provides a dose of digestion-pleasing probiotics. Stick to nonfat or low-fat varieties as higher fat yogurt can demand more stomach acid.

Egg Whites

No fat, low acid, and high protein, egg whites are a heartburn's nemesis. Start your day with an omelet or snack on them hard boiled.


Another reason to eat your greens: Spinach, kale, Swiss chard and dark lettuces aren't only bursting nutrients like vitamins A, K and iron; they are also low acid veggies.