Acid Reflux Diet: Eat Right, Feel Better

If you’re tired of that burning feeling after every meal, you don’t need a fancy plan. A few simple food swaps and timing tricks can calm the reflux and let you enjoy food again. Below you’ll find the basics of a reflux‑friendly diet that works for most people.

What to Stay Away From

First, cut out the usual suspects. Spicy sauces, fried foods, and anything heavy in fat tend to relax the lower esophageal sphincter – the valve that keeps stomach acid where it belongs. Citrus fruits, tomato‑based sauces, and carbonated drinks also raise acidity, so they’re best limited. Even chocolate and peppermint can trigger symptoms for many folks.

Alcohol is another big trigger because it relaxes the valve and increases stomach acid. If you do drink, keep it low‑proof and limit yourself to one small glass. Caffeine isn’t a deal‑breaker for everyone, but strong coffee can be harsh, so try a mild brew or switch to herbal tea.

Foods That Help

Now for the good stuff. Lean proteins like chicken, turkey, and fish are easy on the stomach when baked or grilled. Whole grains – oatmeal, brown rice, whole‑wheat bread – add fiber that helps digestion move smoothly.

Most vegetables are safe, especially when cooked. Think broccoli, green beans, carrots, and leafy greens. Low‑acid fruits such as bananas, melons, and apples (without the skin) give sweetness without the burn. A handful of almonds or a spoonful of low‑fat yogurt can add soothing texture.

Ginger and turmeric have natural anti‑inflammatory properties. Add a slice of fresh ginger to tea or sprinkle a little turmeric in soups for a gentle relief boost.

Meal Timing and Portion Tips

How you eat matters as much as what you eat. Aim for smaller, more frequent meals – think 4‑6 modest portions a day instead of three huge ones. Large meals stretch the stomach and increase pressure on the valve.

Give yourself at least two to three hours between dinner and bedtime. Lying down with a full stomach makes it easy for acid to creep up. If you need a bedtime snack, choose something light like a banana or a small bowl of oatmeal.

Chewing thoroughly also helps. The more you break down food in your mouth, the less work the stomach has to do, and the lower the chance of reflux.

Quick Lifestyle Tweaks

Elevate the head of your bed by 6‑8 inches. A simple wedge or extra pillow can keep acid down while you sleep. Wear loose clothing around the waist – tight belts push on the stomach and can trigger symptoms.

Stay upright after meals. A short walk (10‑15 minutes) helps food settle and reduces pressure on the valve. If you smoke, consider cutting back; nicotine relaxes the same valve you’re trying to protect.

Keep a food diary for a week. Write down what you eat, when you ate it, and any heartburn you notice. Patterns pop up fast, and you’ll see which items you truly need to avoid.

Putting these steps together doesn’t require a total overhaul. Swap out one trigger at a time, add a reflux‑friendly food, and watch how quickly symptoms ease. You’ll soon discover that a calm stomach is just a few smart choices away.