Foods to Minimize Acid Reflux
Eye Dominance
November 10, 2025
Foods To Minimize Reflux
Gastroesophageal reflux disease (GERD) affects millions of people worldwide. It typically happens when the stomach acid ends up flowing back into the esophagus and causes a terrible feeling, bloating, and sometimes coughing or a sensitive throat. Attempting to cope can turn eating into a challenge with “heartburn” flaring up at unexpected times. There are medications that can help manage the discomfort, but your choice of food can also lend relief. Certain foods can help soothe the irritation, aid the digestive tract, and help keep the reflux under control. Dr. Aaron Workman, a patient favorite at one of the highest rated car accident medical doctor clinics in Kentucky, talks about some of the foods that can help manage GERD and keep the burn away.
- Oatmeal
Oatmeal’s fiber absorbs stomach acid, creating a protective layer to ease heartburn. This allows oatmeal to be one of the best breakfast options for those with GERD. A warm bowl in the morning can start the day with no irritation to the stomach, reducing flare-ups. It also allows you to have a fuller feeling and not be as heavy on the stomach. Over time, oatmeal and other whole grains can help keep your digestive system running smoothly, reducing the chances of acid backing up into your esophagus.
- Ginger
Ginger has been used centuries to battle stomach discomfort. It reduces inflammation and speeds digestion, cutting reflux risk. A small bit of ginger added into teas or meals can offer quick relief, calm the stomach, and reduce irritation. Long-term, it strengthens the stomach lining, just be sure not to overdo it.
- Non-Citrus Fruits
Fruits like apples and pears avoid the acidic punch of oranges or lemons, soothing the esophagus instead. A sliced apple with lunch provides steady relief. Over time, their low acidity supports healing and can even coat the lining of the esophagus relieving irritation. Ripe bananas act as a natural buffer, neutralizing acid with their mild alkalinity and offer a great source for potassium. Eating one as a snack can calm an upset stomach instantly. Regularly including them may lower chronic symptoms, offering a sweet, safe choice of food.
- Certain Vegetables
Most vegetables will help with GERD and allow you to keep up with the required nutrition your body needs. They are low in fat and sugar which can be GERDS worse nightmare. Instead of preparing them in heavy sauces or fats you can opt for steaming or roasting to minimize irritation while optimizing their nutritional value.
- Lean Proteins
Chicken, turkey, or fish, when baked or grilled, digest easily without triggering reflux. A small portion with dinner keeps acid in check. Preparation can make a big difference in stomach irritation so skip frying in oils and stick to grilling, baking, or steaming. Long-term, lean proteins give a more balanced diet, reducing strain on the digestive system.
Foods like oatmeal, ginger, bananas, non-citrus fruits, and lean proteins help ease GERD by absorbing acid, reducing inflammation, and easing digestion. In the 2023 journal “Nutrients”, it was shown how dietary changes can significantly reduce risk, proving their importance. Focusing on smaller meals, avoiding going to sleep after eating and skipping the spice can help avoid triggers to a bad day. If symptoms persist despite your best efforts, you may need to consult with a doctor for more advice. With these steps, meals can hopefully become a source of comfort, not burning discomfort.
— This article is written by Aaron Workman, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Kentucky.
