21 Safe Foods for an Acid Reflux Diet


Ginger, oatmeal, raw spinach, almond milk, watermelon, papaya, licorice, lentils, cucumber, broccoli, kimchi, celery, kale, quinoa, yogurt, fennel, aloe vera juice, beans, parsley, rice and lettuce are some of the safe foods for an acid reflux diet.

Acid reflux is a condition in which the acidic contents of the stomach bubble up into the esophagus inflaming it, causing heartburn and a burning pain in the lower chest area.

Acid reflux diet plan

For people who face acid reflux quite often, it is better not to eat all at once and divide the meal, in other words they should eat often but in less quantities. Coffee, citrus fruits, alcohol, fizzy drinks, spicy foods and fatty foods should be avoided. Cow milk in breakfast plan should be replaced by almond milk for it has less fat. Roots and greens, fennel, salad, beans, oatmeal, aloe vera juice, watermelon etc. should be added to the person’s diet. 21 foods that fight acid reflux are listed below.

21 Foods Safe for Acid Reflux

acid reflux diet


Ginger is really effective due to its anti-inflammatory properties; it soothes the stomach and reduces inflammation. Ginger prevents the stomach acid from flowing up into the food pipe. It should be taken in small quantities; large amount of intake might make the symptoms worse.


Oatmeal contains high-fiber and is a great choice of food to add in any kind of diet. It absorbs the acids and is believed to reduce the pain caused by acid reflux because of the presence of B6 in it. It improves the intestinal health and also helps in reducing constipation.


Raw spinach

Raw spinach is low in fat and is highly alkaline. It acts as an amazing antacid to fight against heartburn.

Almond milk

Almond milk has been found effective for treating acid reflux symptoms. It has an alkaline composition and helps in neutralizing the stomach acid. Almond milk is low in fat and is rich in vitamin D, vitamin E and antioxidants and hence it helps with certain digestive issues.


It is rich in antioxidants, vitamin A and vitamin c and also contains amino acids. The summer fruit, due to its high water content helps in neutralizing the stomach acid.


Papaya offers various health benefits and is rich in vitamins and calcium. It is used for treating diabetes, asthma, heart diseases etc. It contains enzymes namely papain which boosts digestion and fights heart burn due to acid reflux.


Licorice is a traditional cure for digestive problems. According to an Italian study, licorice contains glycyrrhetinic acid which helps in reducing the acid reflux symptoms.


Lentils fight the reflux symptoms quite well for it is loaded with protein, fiber, vitamins and minerals including iron and calcium. The benefits derived from lentils for acid reflux depend completely on how they are eaten; they work the best if taken plainly.



Cucumber is widely known for its high water content. It is a savior when it comes to bloating or when a detox is required. It is highly alkaline and is loaded with antioxidants which help in fighting the acid reflux symptoms.


Broccoli is a rich source of magnesium and vitamin B6, and both of these are believed to improve the acid reflux symptoms. It is also loaded with antioxidants and probiotics which help in improving digestion.


Kimchi is a cabbage based Korean staple prepared with fermented vegetables. It is a great choice of food if one wants to improve digestion because it is loaded with probiotics.


Celery due to its high water content, alkaline properties and low calories is considered a natural remedy for acid reflux. It is believed to prevent the bubbling up of stomach acid into the esophagus.


Kale is believed to lower the acid level of the stomach. It is a great source of nutrition. It contains calcium, vitamin A, iron and sulfur all of which helps in improving the digestion.


Quinoa is rich in protein and is alkaline, therefore is a friendly choice of food to be included in the diet.



Yogurt is another natural remedy used for relieving the symptoms of acid reflux. It is rich in probiotics helps in dealing with the digestive issues and is believed to sooth the stomach.


Fennel seeds have been used for treating digestive issues for generations. They are rich in estragole, fenchone and anethole which greatly contribute in relieving the inflamed stomach.

Aloe Vera juice

Aloe Vera is widely known for its healing and anti-inflammatory properties. Its juice helps in soothing the stomach lining and the esophagus. Its juice is completely safe to drink and is proven to reduce the acid reflux symptoms.


Beans are an excellent replacement of meat because unlike meat they are low in fat and rich in fiber and protein .They should be added in the diet of an acid reflux patient as they ease the symptoms of reflux.


Parsley is a well-known herb used for treating stomach problems and helping in digestion. People have been using it medicinally for generations. It is rich in anti-oxidants and help in reducing the inflammation caused by acid reflux.


Rice is easy on the stomach lining and can help keep the acid reflux symptoms at bay because it contains starch which is a good choice for acid reflux diet. Adding some brown rice to the meal is preferable for acid reflux patients.



High fat foods are the foes of acid but lettuce has high water content and has extremely low fat. The water helps in fighting the stomach acid and prevents it from rising up to the digestive tract by neutralizing the acid to an extent.


It can now easily be concluded that in the diet of a person dealing with acid reflux high fat foods should be absolutely avoided. The diet should be rich in probiotics, protein, should have high water content. Foods having alkaline properties are preferred because of the fact they help in neutralizing the stomach acid that causes heartburn.




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