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.
1
Rice
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Plain, white or brown rice is low in fat and non-acidic, so it’s gentle on the stomach and easy to digest during a flare-up.
2
Chamomile Tea
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Chamomile tea is a caffeine-free option that can soothe the digestive system and ease reflux. It’s best consumed warm rather than hot.
3
Fish (non-fried)
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Baked or grilled fish, such as salmon or trout, is high in healthy fats and protein, which can help balance acid levels without causing reflux.
4
Oatmeal
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A bland, low-fat, high-fiber breakfast choice that can absorb stomach acid and reduce irritation. Avoid adding sugar or acidic fruits.
5
Ginger
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Known for its anti-inflammatory properties, ginger can calm the stomach and reduce acid reflux symptoms. Use it fresh in tea or meals.
6
Whole Grain Bread
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Toasted whole grain bread is high in fiber and absorbs stomach acid, helping to ease symptoms. Avoid fatty spreads, which can worsen reflux.
7
Melons (e.g., cantaloupe)
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Melons have a high water content and are alkaline, making them a soothing choice for acid reflux. Avoid acidic fruits like citrus.
8
Couscous
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Another low-acid grain, couscous is easy to digest and doesn’t stimulate acid production, making it a safe option for GERD sufferers.
9
Papaya
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This fruit contains enzymes that aid digestion, which can help reduce acid reflux symptoms, especially if eaten in moderation.
10
Almond Milk
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Unsweetened almond milk is a good dairy alternative that is non-acidic and can help coat the esophagus, reducing irritation.
11
Bananas
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Naturally low in acid, bananas help coat the esophagus lining and neutralize stomach acid, making them gentle on the stomach.
12
Turkey Breast
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Like chicken, lean turkey breast is low in fat and can provide protein without triggering acid production or reflux.
13
Celery
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Celery is a low-acid vegetable high in water and fiber, helping to neutralize stomach acid while adding a light crunch to meals.
14
Applesauce
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Plain applesauce is low-acid and easy to digest, providing gentle fiber and a hint of sweetness without triggering reflux.
15
Fennel
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Known for its mild licorice flavor, fennel is alkaline and can reduce stomach acid production while providing fiber and nutrition.
16
Leafy Greens
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Non-acidic vegetables like spinach, kale, and lettuce are low in fat and can be steamed or lightly sautéed to avoid triggering symptoms.
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Sweet Potatoes
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Sweet potatoes are an alkaline, fiber-rich food that can absorb stomach acid and prevent reflux when consumed in moderation.
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Chicken Breast
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Skinless, grilled, or baked chicken breast is low in fat and protein-rich, making it easy on the stomach without causing excess acid.
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Cucumbers
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Low-acid and high in water, cucumbers are easy on the stomach and provide hydration, which can soothe the esophagus during a flare-up.
20
Egg Whites
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Egg whites are low in fat and high in protein, providing nourishment without triggering GERD symptoms. Avoid the yolk, as it’s higher in fat.