Here are the top GERD friendly foods ranked.
GERD friendly foods include lean proteins like chicken breast and fish, as well as non-citrus fruits such as bananas or melons. Vegetables like broccoli, green beans, and leafy greens are also beneficial. Whole grains, including oatmeal and brown rice can also aid digestion and help manage acid reflux.
More from NIH: GERD and Reflux
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1
Turmeric
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21
Turmeric contains curcumin, a powerful anti-inflammatory compound that can help reduce the irritation caused by GERD. It may help soothe the digestive tract and reduce symptoms of acid reflux when used in moderation.
2
Plain popcorn
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14
Plain popcorn is a low-fat, whole grain snack that is easy on the stomach. As long as it is prepared without butter or salt, it is a good GERD-friendly snack that provides fiber and satisfies hunger without causing reflux.
3
Apple cider vinegar (small amount in warm water)
341
57
Apple cider vinegar is believed to help balance stomach acid levels. Although acidic, when diluted with warm water, it may help improve digestion and reduce symptoms of acid reflux by promoting the production of digestive enzymes.
4
Herbal tea
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16
Herbal teas like chamomile, ginger, or licorice root tea are soothing and can help reduce GERD symptoms. They can aid in digestion, reduce inflammation, and provide a calming effect to the digestive tract, easing reflux.
5
Parsnips
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12
Parsnips are a low-acid, high-fiber root vegetable that is gentle on the stomach. They are rich in nutrients and can help support digestion without aggravating GERD symptoms, making them a great choice for reflux-friendly meals.
6
Low-fat yoghurt
319
91
Low-fat yoghurt is a good source of probiotics, which can help support gut health and digestion. The probiotics in yoghurt can also help prevent the overproduction of stomach acid, making it a good option for GERD sufferers.
7
Flounder
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15
Flounder is a lean fish that is low in fat and easy to digest. It is mild and non-acidic, making it an excellent choice for GERD sufferers who need a protein source that won't trigger acid reflux.
8
Parsley
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45
Parsley is a mild, non-acidic herb that is rich in nutrients and antioxidants. It can be used as a garnish or in cooking to add flavor without aggravating GERD symptoms. Its anti-inflammatory properties may help soothe the digestive system.
9
Water
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16
Water is the most soothing beverage for GERD sufferers. It helps dilute stomach acid, flushes out excess acid, and hydrates the body without causing any irritation to the digestive system.
10
Almond milk
293
76
Almond milk is a mild, low-acid alternative to dairy milk. It is soothing for the stomach and can help reduce the risk of GERD symptoms like acid reflux. It is often preferred for those who are lactose intolerant as well.
11
Turnips
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53
Turnips are low in fat and acidity, making them a safe vegetable for GERD sufferers. They are high in fiber, which aids digestion and helps prevent the buildup of stomach acid.
12
Brown rice
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73
Brown rice is a whole grain that is high in fiber, which supports digestion and helps prevent acid reflux. It is a mild food that is unlikely to irritate the stomach, making it ideal for GERD-friendly meals.
13
Watermelon
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33
Watermelon is low in acidity and easy on the digestive system. Its high water content helps hydrate the body and neutralize stomach acid, making it a refreshing choice for GERD sufferers.
14
Green beans
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44
Green beans are a mild, non-acidic vegetable that is gentle on the stomach. They are high in fiber, which helps regulate digestion and can reduce the likelihood of GERD symptoms.
15
Salmon
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39
Salmon is a lean fish that is rich in omega-3 fatty acids, which have anti-inflammatory properties. It is a mild protein that won’t aggravate GERD symptoms, making it a good choice for a GERD-friendly diet.
16
Non-fat milk
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79
Non-fat milk is a good option for those with GERD who need a dairy alternative. It is lower in fat than regular milk, which can help reduce the risk of acid reflux and discomfort.
17
Applesauce
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92
Applesauce is a mild, easy-to-digest food that is unlikely to trigger GERD symptoms. It is low in fat and acidity, and the natural sugars in apples can help soothe the digestive tract.
18
Asparagus
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90
Asparagus is a non-acidic, high-fiber vegetable that is easy on the stomach. It can help reduce symptoms of GERD by promoting proper digestion and preventing acid reflux.
19
Honey
202
29
Honey has natural soothing properties that can help coat the esophagus and reduce irritation from acid reflux. It is also an anti-inflammatory and can provide relief for GERD symptoms.
20
Broccoli
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59
Broccoli is a low-acid vegetable rich in fiber and nutrients. It can aid digestion, reduce inflammation, and support overall gut health, making it a good choice for GERD sufferers.
21
Okra
228
76
Okra is high in fiber and low in acidity, making it a gentle food for GERD sufferers. It has a soothing effect on the digestive system and can help alleviate discomfort from acid reflux.
22
Lettuce
199
48
Lettuce is a mild, low-acid vegetable that is easy to digest. It is hydrating and provides a crisp, refreshing addition to meals without exacerbating GERD symptoms.
23
Olive oil
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52
Olive oil is a healthy fat that can be used in cooking without causing irritation to the stomach. It is an anti-inflammatory oil that can help soothe the digestive tract and reduce GERD flare-ups.
24
Tilapia
212
68
Tilapia is a lean fish that is low in fat and easy to digest. It is a mild protein source that won’t trigger GERD symptoms, making it a great option for GERD-friendly meals.
25
Sweet potato
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51
Sweet potatoes are high in fiber, which aids digestion and helps to reduce the risk of acid reflux. They are low in acidity and have a soothing effect on the digestive system, making them a GERD-friendly food.
26
Tofu (steam or sauteed)
184
45
Tofu is a mild, plant-based protein that is easy to digest. When steamed or sautéed, it provides a soft texture and is low in fat, making it suitable for GERD sufferers who need a protein alternative.
27
Ginger
163
24
Ginger has natural anti-inflammatory properties that can help reduce nausea and soothe the digestive system. It can help alleviate symptoms of GERD by promoting proper digestion and reducing bloating.
28
Carrots
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67
Carrots are a low-acid, high-fiber vegetable that is gentle on the stomach. They are rich in nutrients and can help with digestion, reducing the likelihood of GERD symptoms when consumed regularly.
29
Celery
163
34
Celery is a non-acidic vegetable that is high in water content. It can help hydrate the body, ease digestion, and prevent acid reflux, making it a great addition to GERD-friendly diets.
30
Potato (boiled, not fried)
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62
Boiled potatoes are a mild, low-acid food that is easy on the digestive system. They are high in fiber and provide a soothing effect on the stomach, making them a good option for GERD sufferers.
31
Cantaloupe
138
17
Cantaloupe is low in acid and has a high water content that helps hydrate the body. It is gentle on the stomach and can help neutralize excess stomach acid, making it an excellent choice for GERD-friendly snacks.
32
Chicken breast
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50
Chicken breast is a lean protein that is easy to digest and unlikely to trigger GERD symptoms. When cooked without added fats or spices, it is a safe and mild option for those with GERD.
33
Beets
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37
Beets are a mild, low-acid vegetable that is rich in fiber and nutrients. They can help promote healthy digestion and prevent acid reflux, making them a good addition to GERD-friendly meals.
34
Chamomile tea
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26
Chamomile tea is soothing for the digestive tract and can help calm the esophagus. Its anti-inflammatory properties may help reduce GERD symptoms like heartburn and acid reflux, especially before bedtime.
35
Whole grains
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23
Whole grains like brown rice, quinoa, and whole wheat are rich in fiber, which helps to keep the digestive system moving. They are less likely to trigger GERD symptoms, making them an ideal choice for reflux sufferers.
36
Soy milk
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20
Soy milk is a good alternative to cow's milk for those with GERD, as it is less likely to trigger acid reflux. It is low in fat and can provide the body with essential nutrients without causing discomfort.
37
Bananas
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44
Bananas are naturally low in acid and high in potassium, making them gentle on the stomach. They help neutralize stomach acid and can soothe the esophagus, reducing the likelihood of GERD flare-ups.
38
Shrimp
117
22
Shrimp is a lean, protein-packed food that is unlikely to trigger GERD symptoms. It is low in fat and acid, which makes it easy to digest while providing essential nutrients without irritating the stomach.
39
Kimchi
99
11
Kimchi, a fermented food, may help with digestion and balance gut bacteria. However, for some people with GERD, spicy kimchi might trigger symptoms, so it’s best consumed in moderation or with a milder version.
40
Oatmeal
104
19
Oatmeal is a soothing, GERD-friendly food that helps absorb stomach acid and is high in fiber, which supports healthy digestion. It can also help prevent reflux by creating a protective layer in the stomach.
41
Haddock
109
26
Haddock is a lean fish that is low in fat and gentle on the digestive system. It's a good source of protein that won't exacerbate GERD symptoms, and it is easy to digest without causing discomfort.
42
Broth-based soups
74
9
Broth-based soups, especially those made with low-fat ingredients, are gentle on the stomach and can help soothe acid reflux. They are typically low in fat and acidity, which makes them suitable for GERD sufferers.
43
Lobster
78
16
Lobster is another lean, protein-rich food that is low in fat and unlikely to trigger GERD symptoms. It is easy to digest and provides a good source of vitamins and minerals without irritating the stomach.
44
Legumes
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17
Legumes like lentils, beans, and peas are high in fiber and protein. While some people with GERD may find legumes difficult to digest, they are generally considered safe when prepared and eaten in moderation.
45
Cucumber
62
19
Cucumbers are hydrating, low in acid, and easy on the digestive system. They can help soothe the stomach lining and are a refreshing option for those with GERD when consumed without seeds or skins.
46
Lemon water with honey
53
12
Lemon water with honey can have soothing effects on the stomach. While lemon is acidic, it is thought that the alkaline properties of lemon once digested can help neutralize stomach acid. Honey also has anti-inflammatory properties that can help reduce irritation.
47
Miso
51
15
Miso is a fermented food that is gentle on the stomach. Its probiotic content may help balance gut bacteria and improve digestion. It’s typically easy to digest and can help soothe GERD symptoms when consumed in moderation.
48
Cauliflower
55
19
Cauliflower is low in fat and acidity, making it a great vegetable for GERD sufferers. It’s high in fiber and can be easily incorporated into GERD-friendly meals without aggravating reflux symptoms.
49
Fennel
42
9
Fennel is known for its digestive benefits and ability to reduce bloating. It can soothe the digestive tract and help reduce acid reflux. Its mild flavor makes it a versatile GERD-friendly vegetable.
50
Honeydew
34
11
Honeydew is a low-acid fruit that is gentle on the stomach. Its high water content can help keep the body hydrated and calm the stomach, making it a suitable option for those managing GERD.
51
Couscous
32
11
Couscous is a light and mild whole grain that is easy to digest. It is low in fat and acid, making it ideal for people with GERD. It can be paired with GERD-friendly vegetables and proteins to create a balanced meal.
52
Avocado
28
9
Avocado is a healthy fat that is generally safe for those with GERD, though it should be consumed in moderation. It is soothing for the stomach and helps to neutralize stomach acid, providing essential nutrients without triggering reflux.