What can I eat during a flare-up with reflux or GERD?
Choose easy-to-digest options like oatmeal, bananas, applesauce, steamed vegetables, and lean proteins like chicken or turkey. Avoid spicy, fried, or acidic foods, as well as carbonated drinks and caffeine. Smaller, frequent meals can also reduce reflux by minimizing pressure on the stomach.More from NIH: GERD and Reflux
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1
Rice
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Easily digestible and a great source of energy, plain rice (especially brown or white) can help stabilize digestion and prevent acid spikes.
2
Chamomile Tea
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A calming herbal tea that helps soothe the esophagus and stomach lining while reducing inflammation and acid reflux symptoms.
3
Fish (non-fried)
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Fatty fish like salmon or white fish are packed with omega-3s and are easy on digestion when baked or grilled without heavy oils or spices.
4
Oatmeal
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A soothing, fiber-rich breakfast option that helps absorb stomach acid and keeps digestion smooth without triggering reflux. Avoid adding citrus fruits or high-fat toppings.
5
Whole Grain Bread
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Provides fiber and keeps digestion moving smoothly. Choose whole grain options without added sugars or fats to minimize triggers.
6
Ginger
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Known for its anti-inflammatory properties, ginger can soothe the stomach, reduce nausea, and help with digestion. Drinking ginger tea or adding it to meals can be beneficial.
7
Melons (e.g., cantaloupe)
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Mild and low in acid, melons provide hydration and essential nutrients without irritating the esophagus. Opt for fresh, ripe melons rather than citrusy fruit mixes.
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Couscous
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A light, neutral grain that is easy on the stomach, couscous provides fiber without adding acidity or fat that could trigger reflux.
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Papaya
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Contains digestive enzymes like papain that help break down proteins and aid digestion, reducing the risk of acid reflux. Best consumed ripe and in moderation.
10
Almond Milk
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A non-dairy milk alternative that is alkaline and low in fat, making it a soothing option for reflux sufferers. Avoid flavored or sweetened versions.
11
Bananas
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Naturally low in acid, bananas help coat the stomach lining and can ease discomfort from reflux. They are also rich in pectin, which aids digestion.
12
Turkey Breast
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Another great source of lean protein, turkey is low in fat, which makes it less likely to trigger reflux symptoms. Stick to simple seasonings and avoid processed versions.
13
Celery
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Naturally low in acidity and rich in water content, celery helps neutralize stomach acid and can aid digestion.
14
Applesauce
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A low-acid alternative to fresh apples, applesauce provides fiber and gentle sweetness without triggering reflux. Choose unsweetened versions for best results.
15
Fennel
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Known for its digestive benefits, fennel can help relax the stomach and reduce bloating and acid reflux. It can be eaten raw, steamed, or in tea form.
16
Leafy Greens
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Low in fat and acid, greens like spinach and kale provide essential nutrients while being gentle on the digestive system. Avoid adding high-fat dressings or acidic toppings.
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Sweet Potatoes
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A nutrient-rich, alkaline food that is gentle on the stomach and full of fiber, helping with digestion and preventing acid buildup. Avoid adding butter or heavy spices.
18
Chicken Breast
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A lean protein that is easy to digest when grilled, baked, or boiled. Avoid frying or using spicy, acidic seasonings.
19
Egg Whites
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A high-protein, low-fat option that is gentle on digestion. Avoid the yolks, as they contain more fat, which can trigger acid reflux.
20
Cucumbers
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Hydrating and alkaline, cucumbers are gentle on the stomach and can reduce acid levels. They also provide fiber to aid digestion.