Heartburn-Friendly Foods: Evidence-Based Dietary Choices for GERD

Dietary modification is first-line for gastroesophageal reflux disease (GERD). These foods reduce acid exposure and support mucosal defense.

Recommended Foods

• Bananas: Low acid, high pectin (gelatinous), potassium — coats mucosa, neutralizes acid.
• Oatmeal: Whole grain, soluble fiber (β-glucan) — absorbs acid, slows gastric emptying.
• Yogurt (low-fat, plain): Probiotics (Lactobacillus) — improve gastric motility, reduce inflammation; calcium may tighten LES.
• Melons (cantaloupe, honeydew): High water, low acid, potassium — dilute acid.
• Green vegetables (broccoli, spinach, kale, green beans): Alkaline, fiber, antioxidants.
• Ginger: 5-HT₃ antagonist, prokinetic — reduces nausea, accelerates gastric emptying.
• Chamomile tea: Anti-inflammatory, anxiolytic — reduces stress-induced reflux.

Foods to Avoid (Common Triggers)

• Caffeine, chocolate, mint, alcohol, citrus, tomatoes, spicy, fried/fatty, onions, garlic, carbonated beverages.

Eating Habits

• Small, frequent meals.
• No eating 3 hrs before bed.
• Elevate head of bed 6–8 inches.
• Weight loss if overweight.

When to See a Doctor

• Symptoms ≥2×/week despite lifestyle changes.
• Dysphagia, weight loss, anemia, hematemesis.
• Unresponsive to PPI trial.

Individual triggers vary; food/symptom diary identifies personal pattern.