GERD Diet: Foods to avoid, what to eat, and plans for acid reflux Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe Foods to eat and foods to avoid with GERD and acid refluxMedically reviewed by Imashi Fernando, MS, RDN — By Zia Sherrell, MPH — Updated on September 1, 2022In April 2020, the Food and Drug Administration (FDA) requested that all forms of prescription and over-the-counter (OTC) ranitidine (Zantac) be removed from the U.S. market. They made this recommendation because unacceptable levels of NDMA, a probable carcinogen (or cancer-causing chemical), were present in some ranitidine products. People taking prescription ranitidine should talk with their doctor about safe alternative options before stopping the drug. People taking OTC ranitidine should stop taking the drug and talk with their healthcare provider about alternative options. Instead of taking unused ranitidine products to a drug take-back site, a person should dispose of them according to the product’s instructions or by following the FDA’s guidance. Gastroesophageal reflux disease (GERD) is a condition where the contents of the stomach move back up the food pipe regularly. People can improve symptoms of GERD by including certain foods in their diet and avoiding others. This regurgitation is usually long term and can result in uncomfortable symptoms, including heartburn and pain in the upper abdomen. The severity of the condition often relates to a person’s diet and lifestyle. GERD affects about 20% of adults in western culture. Avoiding trigger foods and following other dietary tips may relieve the symptoms of GERD. This article explores the foods that people with GERD may wish to exclude from their diet. It also discusses foods to include. Foods to eat Share on PinterestRichard Stonehouse/Getty ImagesAlthough no specific foods can cure GERD, some might actively improve symptoms. Until recently, researchers did not understand GERD fully, and there was a lack of scientific evidence to suggest changing the diet could improve symptoms. Although more evidence is needed, a 2021 review suggests that certain foods, such as fruits and vegetables, are associated with lower risk of GERD. Similarly, a 2016 study found that following the Mediterranean diet, which is rich in fruits, vegetables, whole grains, and unsaturated fats, could help ease symptoms of GERD. Here are some examples of foods to eat that may help relieve the condition. Vegetables Vegetables are low in fat and sugar. They are also a suitable source of fiber, a beneficial carbohydrate. Suitable options include:asparagusbroccoliBrussel sproutscauliflowercucumbersgreen beanskalepotatoesspinach Fruits Eating noncitrus fruits is less likely to trigger GERD symptoms. Fruit is also a suitable source of vitamin C, fiber, magnesium, and potassium. Options include:applesavocadosbananasberriesmelonspeachespears Proteins Include lean protein from sources low in saturated fat, such as:almondsbeansskinless chickenfishlentilsseafoodskinless turkey And while egg whites are also a suitable option, egg yolks are rich in fat, which may trigger GERD symptoms. Additionally, when cooking proteins, try using methods, such as grilling, broiling, baking, or poaching, instead of frying. Fats A general rule for GERD is to avoid or reduce saturated fats from meat and dairy and trans fat from processed foods and replace them with foods featuring healthy fats in moderation. These include:avocado oilolive oilnut butterfatty fishnuts and seeds Whole grains Whole grains are suitable sources of fiber. Research links diets high in fiber with a reduced risk of heartburn symptoms. Some whole grain foods include:oatmealbrown ricewhole grain bread Foods to avoid Certain foods can trigger GERD symptoms. GERD is a digestive disorder, so diet can often affect the symptoms of the condition. With this in mind, making dietary and lifestyle changes can go a long way toward treating many instances of GERD. Research from 2019found a connection between reflux esophagitis, which refers to inflammation usually due to GERD, and a high intake of specific foods. Foods that might worsen GERD or reflux esophagitis symptoms include:meat, which tends to be high in saturated fatsoils and high fat foods, which may cause the sphincter at the bottom of the esophagus to relax, and also slow down digestionhigh glycemic index foods, which are typically high in refined sugars Milk A 2021 review examined the relationship between cow’s milk allergy (CMA) and GERD symptoms in children. The researchers found that children with CMA often experienced symptoms of GERD after consuming cow’s milk. Ongoing research is examining whether this also applies to adults. However, CMA is rare in adults because many allergic children develop a tolerance for cow’s milk by the age of 6 years. The evidence for a link between reflux symptoms and milk is mixed. Some studies even suggest consuming milk is associated with lower rates of nonerosive reflux disease. However, people who experience regular discomfort or bloating after eating dairy products with cow’s milk may find that eliminating them from their diet reduces these symptoms. Trigger foods Some people choose to avoid common trigger foods, such as coffee and chocolate, to alleviate GERD symptoms. However, this approach has little clinical backing, while results vary between individuals. Some common trigger foods may include:chocolatemintcarbonated beveragesacidic drinks, such as orange juice and coffeecaffeineacidic foods, such as tomato sauce and citrus fruitsspicy foodsalcohol People with GERD may choose to try eliminating each food type from their diet to see if their symptoms improve. If symptoms do not improve, they can incorporate the food type back into their diet. In 2022 guidelines for diagnosing and managing GERD, the American College of Gastroenterology suggests avoiding trigger foods to help manage GERD symptoms. However, they also state that there is little evidence to support this recommendation. Diet plan Experts recommend following a Mediterranean diet or a similar dietary pattern rich in fruit, vegetables, and whole grains to reduce GERD symptoms. Some sample meal ideas include:oatmeal with berriespoached eggs on whole grain toastavocado on whole grain toastmixed salad greens with whole grain pita bread and hummusbrown rice with steamed vegetables and salmonwhole grain bread sandwich with tuna and grilled vegetableswhole grain pizza with pesto sauce, vegetables, and low fat cheesebaked skinless chicken with grilled vegetables and baby potatoesgrilled vegetable skewers with hummus dip and salad What is GERD When a person swallows, food passes down the food pipe to the stomach. At the bottom of the food pipe, a ring of muscle tissue called the lower esophageal sphincter opens to allow food into the stomach. It then closes up, to prevent the food from returning up the food pipe. If the esophageal sphincter does not close correctly, the contents of the stomach can leak back up into the food pipe, causing GERD. People sometimes refer to GERD as acid reflux or heartburn, but these are symptoms of the disease rather than separate conditions. Without treatment, GERD can lead to severe health problems, such as Barrett’s esophagus. In this condition, abnormalities develop in the cells lining the food pipe. In some cases, this may lead to cancer. Symptoms The primary symptom of GERD is heartburn, a painful sensation that ranges from a burning feeling in the chest to a sensation of food sticking in the throat. It is also relatively common to experience nausea after eating. Some less common symptoms of GERD include:hiccupsburpingwheezing or weak coughinga sore throatchanges to the voice, including hoarsenessfood regurgitation Lying down immediately after eating can worsen symptoms. People sometimes find their symptoms also get worse during the night. If this is the case, they may often find relief by elevating the head as they sleep and avoiding eating at least 2 hours before going to bed. Treatments The symptoms of GERD are highly treatable. People can purchase over-the-counter (OTC) medications to treat GERD. These include antacids, such as Gaviscon, which neutralize stomach acid. People can also buy H2-receptor blockers, which may decrease the production of stomach acid for up to 12 hours. OTC proton-pump inhibitors (PPIs) have a similar effect. Prescription medications might include stronger antacid, or acid-blocking, drugs. Although these are generally effective, they only reduce stomach acid levels. This acid is responsible for most vitamin B12 absorption from food during digestion, so the frequent use of antacids, PPIs, or H2-receptor inhibitors can lead to vitamin B12 deficiency. Baclofen is a drug that can help control symptoms by reducing the relaxation of the lower esophageal sphincter. However, baclofen can cause adverse effects, including fatigue and confusion. Holistic dietary strategies for GERD A comprehensive GERD treatment plan needs to consider additional factors beyond basic dietary changes. For many people with digestive issues, restoring balance to the bacterial flora in the intestines may be beneficial. Eating fermented and prebiotic foods might also help achieve this. People call the bacteria in fermented foods “probiotics.” They may reduce digestive issues by supporting a healthy balance of microorganisms in the gut. Prebiotics are foods rich in fibers that grow beneficial bacteria selectively. Foods that naturally contain probiotics include:yogurtkefirraw sauerkrautraw kimchiraw fermented pickles and vegetableskombucha, a fermented tea drink Prebiotic-rich foods include:Jerusalem artichokeschicory root fiber or inulingreener bananasonionsgarlicleeksapples People with GERD might find that probiotic and prebiotic foods can reduce symptoms. Probiotics help fight a bacterial strain known as Helicobacter pylori, which some scientists believe might relate to GERD. However, more research is necessary to confirm this. Natural remedies Natural treatments that are thought to relieve GERD symptoms include licorice, ginger, and slippery elm bark. Some believe that these remedies may reduce symptoms, ease nausea, and improve gastric emptying. However, there is currently little research evidence to support their use. Slippery elm contains high levels of mucilage, which is thought to coat and soothe the throat and stomach. It may also cause the stomach to secrete mucus, which helps protect it from acid damage. Research from 2018 suggests an oral melatonin supplement might also help treat GERD symptoms. However, the researchers only recommend this as one aspect of treatment, and further studies are necessary to confirm these results. Additionally, maintaining a moderate weight and keeping the head raised during sleep can minimize the symptoms of GERD. Other lifestyle changes that may reduce symptoms include:quitting smokingeating smaller mealsnot lying down for at least 2-3 hours after a meal Outlook Although people typically consider GERD to be a chronic disorder, it does not have to be permanent. Changes to the diet, lifestyle, and integrative treatments can help alongside medication. If these approaches are ineffective, surgery can be an option to strengthen the lower esophageal sphincter. The appropriate treatment should prevent GERD from affecting a person’s quality of life. However, it is vital to always speak with a doctor before making any changes to a treatment plan. Summary GERD causes the contents of the stomach to move back up the throat regularly, causing uncomfortable burning symptoms. Although no specific diet can prevent the condition, eating and avoiding certain foods may ease symptoms for some individuals. People with GERD can often manage their symptoms with dietary and lifestyle changes and OTC medications. Last medically reviewed on September 1, 2022Acid Reflux / GERDGastroIntestinal / GastroenterologyNutrition / Diet 14 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Antunes. C., et al. (2022). Gastroesophageal reflux disease.https://www.ncbi.nlm.nih.gov/books/NBK441938/B vitamins. (n.d.).https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/Cheng, J., et al. (2020). Gastroesophageal reflux disease and probiotics: A systematic review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019778/Edwards, C. W., et al. (2022). Cow milk allergy.https://www.ncbi.nlm.nih.gov/books/NBK542243/Hong, S. J., et al. (2015). Helicobacter pylori Infection in gastroesophageal reflux disease in the Asian countries.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4302361/Katz, P. O., et al. (2022). ACG clinical guideline for the diagnosis and management of gastroesophageal reflux disease.https://journals.lww.com/ajg/Fulltext/2022/01000/ACG_Clinical_Guideline_for_the_Diagnosis_and.14.aspxKeikha, M., et al. (2021). Probiotics as the live microscopic fighters against Helicobacter pylori gastric infections.https://bmcgastroenterol.biomedcentral.com/articles/10.1186/s12876-021-01977-1Majka, J., et al. (2018). Melatonin in prevention of the sequence from reflux esophagitis to Barrett's esophagus and esophageal adenocarcinoma: Experimental and clinical perspectives.https://www.mdpi.com/1422-0067/19/7/2033Mone, I., et al. (2016). Adherence to a predominantly Mediterranean diet decreases the risk of gastroesophageal reflux disease: A cross-sectional study in a South Eastern European population.https://academic.oup.com/dote/article/29/7/794/2756843Newberry, C., et al. (2019). The role of diet in the development and management of gastroesophageal reflux disease: Why we feel the burn.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702398/Salvatore, S., et al. (2021). Cow's milk allergy or gastroesophageal reflux disease - Can we solve the dilemma in infants?https://pubmed.ncbi.nlm.nih.gov/33494153/Treatment for GER & GERD. (2020).https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/treatmentYeh, A. M., et al. (2014). Integrative treatment of reflux and functional dyspepsia in children. https://www.mdpi.com/2227-9067/1/2/119Zhang, M., et al. (2021). Dietary and lifestyle factors related to gastroesophageal reflux disease: A systematic review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8055252/FEEDBACK:Medically reviewed by Imashi Fernando, MS, RDN — By Zia Sherrell, MPH — Updated on September 1, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageNausea and GERD: Causes, symptoms, and treatmentMedically reviewed by Mikhail Yakubov, MD Nausea may be due to acid reflux, which happens with gastroesophageal reflux disease (GERD). GERD treatments include lifestyle changes and medications.READ MOREShould people with GERD avoid caffeine?Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C Medical professionals often advise people with gastroesophageal reflux disease (GERD) to cut caffeine from the diet. However, little scientific…READ MOREGERD (persistent acid reflux): Symptoms, treatments, and causesMedically reviewed by Saurabh Sethi, M.D., MPH Gastroesophageal reflux disease (GERD) is long-term, regular acid reflux. This can cause heartburn and tissue damage. Medication and surgery can treat…READ MOREA guide to over-the-counter GERD medicationsMedically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C This article discusses over-the-counter treatments for GERD, how they work, and their side effects. It covers H2 blockers, antacids, and more.READ MOREWhat to know about GERD and tinnitusMedically reviewed by Alana Biggers, M.D., MPH GERD can sometimes cause enzymes from the stomach to enter the middle ear, which may lead to tinnitus. Learn more about the two conditions here.READ MORE