Image by @wansan_99 via Unsplash


Acid reflux happens when the stomach acid flows back to the oesophagus. Having acid reflux is more than just a small annoyance – it can ruin the rest of your day on your day out with your friends or while you are travelling. 

While over-the-counter medications can help with alleviating the symptoms of acid reflux, a minor change to your diet can help those who experience acid reflux occasionally. 

 Add these 7 foods to your diet to alleviate the symptoms of acid reflux.

Image by @tratran via Unsplash


Ginger is well known for its inflammatory properties and commonly used to treat gastrointestinal issues. Add ginger into your dish or steep them in hot water for a few minutes and it can reduce the likelihood of acid reflux. 

Image by Hans via Pixabay


The banana can provide a layer of coating over the inner lining of your oesophagus to alleviate any discomfort. This low-acid fruit is also high in potassium and fibre which can help to clear waste from your body. 

Image by @margzu via Unsplash


Oatmeal is high in fibre, an excellent breakfast option for those who are looking for a low-acid diet. Not only are oatmeals beneficial for people with acid reflux, but they can also help diabetes patients by stabilizing blood sugar and improving cardiovascular health. Add some fruits for taste but remember to avoid ones that are high in acid such as strawberries! 

Image by @joseignaciopompe via Unsplash

Lean Meat

For protein, choose lean chicken and remember to remove the skin! The cooking method is important as well – avoid deep-frying your chicken to prevent triggers for acid reflux or heartburn. While preparing your seasoning for the chicken, remember to avoid spices such as cinnamon and chilli. 

Image by Buenosia Carol via Pexels


As much as most of us hate vegetables, there are so many health benefits eating that parents are always encouraging their kids from young to eat their greens. Vegetables such as asparagus, spinach and kale are high in alkaline which can prevent triggers for acid reflux and help to lessen the stomach acid too. 

Other than these 5 foods, here are some other adjustments you can do to alleviate acid reflux. 

    • Eat slowly. This can prevent overeating and allow the digestive system to process the food in your stomach better. 
    • Manage stress. Stress can lower the production of prostaglandins, a substance that protects the stomach from acid. 
    • Take a walk after meals. This can aid in digestion, helping food to move down and preventing stomach acid from moving back into the oesophagus. 

Try these changes and always speak to your family doctor when in doubt what kind of foods can help with acid reflux.