Fruits That Are Good For Heartburn

Fruits are delicious, healthy, and sometimes even good for heartburn. Many people don’t know that there are certain fruits that can help with heartburn. Heartburn is a symptom of gastroesophageal reflux disease (GERD), which occurs when stomach acid backs up into the esophagus. This causes irritation or inflammation along the esophagus, causing symptoms like recurring chest pain, difficulty swallowing, belching or coughing.

Some common foods that can cause heartburn include: fatty foods such as hamburgers and French fries; fried foods; spicy foods; citrus fruits such as oranges and grapefruits; tomatoes; mints; chocolate; alcohol; and carbonated beverages. These foods should be avoided if you have GERD symptoms because they can worsen your condition or cause more frequent flare-ups.

Right here on Foodkeg, you are privy to a litany of relevant information on non acidic fruits, foods to avoid with acid reflux, what to drink for acid reflux, and so much more. Take out time to visit our catalog for more information on similar topics.

Fruits That Are Good For Heartburn

Acid reflux is scientifically defined as a digestive issue where stomach acid or bile irritates the food pipe lining. Symptoms include burning sensations and discomfort in your chest and throat after eating. The foods that you eat play a big role in your acid reflux symptoms. There are certain foods that will help soothe your pain and there are others that will make it worse.

What Can you Do?

In order to decrease the chance of experiencing acid reflux, staying away from foods that will trigger your symptoms is the best option. Here is a list of foods that can improve your acid reflux and reduce your symptoms.

1. Noncitric Fruits

Noncitric fruits such as melons, apples, pears, and bananas are less likely to trigger reflux symptoms. Bananas are especially good for neutralizing stomach acids because they are high in potassium and low in pH (acidity). Melons such as honeydew, cantaloupe, and watermelon can also be helpful, but you should be careful not to overeat them.

2. Lean Meats

Eating lean meats is another great way to avoid triggering acid reflux. Chicken, turkey, and fish are low in fat and should be eaten without the skin. Baking, broiling, grilling, or poaching are the best ways to prepare meats. Stay away from frying. Lean meats are a good source of protein and fish provide most vitamins and minerals you need as well.

3. Ginger

Ginger is an anti-inflammatory which makes it a natural treatment for heartburn and acid reflux. Adding ginger, minced, grated, or sliced, into foods or smoothies can ease your symptoms. Some people even chew on low-sugar dried ginger for the same affect. Also drinking caffeine-free ginger tea before or after meals may also help.

4. Oatmeal

Whole grains like wheat bread, brown rice, and oatmeal are thought to ease acid reflux. Oatmeal is an excellent way to get fiber in your diet and can absorb some stomach acid as well as acid from other foods. A diet that is high in fiber is linked to a lower risk of acid reflux. It should be noted that if you choose to eat oatmeal with milk, it would be best to use skim or soy.

5. Vegetables/Herbs

Vegetables are low in fat and sugar which makes them an important part of the anti acid reflux diet. Good choices for vegetables include cucumbers, green beans, broccoli, cauliflower, asparagus, sweet peppers, fennel, celery, and lettuce. Any root vegetable like potatoes, mushrooms, turnips, and carrots will reduce symptoms since they have a low acidity.

Herbs are also a great option to include in your diet. They can add flavor without needing extra oil, sugar, or salt. Parsley is one of the best herbs you can use because it is a medicinal herb that settles your stomach and aids in digestion.

Make sure to avoid more acidic vegetables and herbs such as onions, tomatoes, garlic, pepper, and mustard.

What to Avoid

There are definitely certain foods that should be avoided when trying to decrease the chances of acid reflux. Foods that have a high caffeine and fat in them like chocolate, fried food, and carbonated drinks, should be put to the side because they will only make your acid reflux worse. Alcohol and peppermint should also be avoided.

Foods To Avoid With Acid Reflux

Acid reflux occurs when there is acid backflow from the stomach into the esophagus. This happens commonly but can cause complications or troublesome symptoms, such as heartburn.

One reason this happens is that the lower esophageal sphincter (LES) is weakened or damaged. Normally the LES closes to prevent food in the stomach from moving into the esophagus.

The foods you eat affect the amount of acid your stomach produces. Eating the right kinds of food is key to controlling acid reflux or gastroesophageal reflux disease (GERD), a severe, chronic form of acid reflux.

Foods to eat

Reflux symptoms may result from stomach acid touching the esophagus and causing irritation and pain. If you have too much acid, you can incorporate these specific foods into your diet to manage symptoms of acid reflux.

None of these foods will cure your condition, and your decision to try these specific foods to soothe your symptoms should be based on your own experiences with them.

Vegetables

Vegetables are naturally low in fat and sugar. Good options include green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers.

Ginger

Ginger has natural anti-inflammatory properties, and it’s a natural treatment for heartburn and other gastrointestinal problems. You can add grated or sliced ginger root to recipes or smoothies, or drink ginger tea to ease symptoms.

Oatmeal

Oatmeal, a breakfast favorite, is a whole grain, and is an excellent source of fiber. A diet high in fiber has been linked with a lower risk of acid reflux. Other fiber options include whole-grain breads and whole-grain rice.

Non-citrus fruits

Non-citrus fruits, including melons, bananas, apples, and pears, are less likely to trigger reflux symptoms than acidic fruits.

Lean meats and seafood

Lean meats, such as chicken, turkey, fish, and seafood, are low-fat and can reduce symptoms of acid reflux. Try them grilled, broiled, baked, or poached.

Egg whites

Egg whites are a good option. Limit egg yolks, though, which are high in fat and may trigger reflux symptoms.

Healthy fats

Sources of healthy fats include avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil. Reduce your intake of saturated fats and trans fats and replace them with these healthier unsaturated fats.

Finding your triggers

Heartburn is a common symptom of acid reflux and GERD. You may develop a burning sensation in your stomach or chest after eating a full meal or certain foods. GERD can also cause vomiting or regurgitation as acid moves into your esophagus.

Other symptoms include:

• dry cough
• sore throat
• bloating
• burping or hiccups
• difficulty swallowing
• lump in the throat

Many people with GERD find that certain foods trigger their symptoms. No single diet can prevent all symptoms of GERD, and food triggers are different for everyone.

To identify your individual triggers, keep a food diary and track the following:

• what foods you eat
• what time of day you eat
• what symptoms you experience

Keep the diary for at least a week. It’s helpful to track your foods for a longer period if your diet varies. You can use the diary to identify specific foods and drinks that affect your GERD.

The diet and nutrition advice here is a starting point to plan your meals. Use this guide in conjunction with your food journal and your doctor’s advice. The goal is to minimize and control your symptoms.

Foods to avoid

Although doctors debate which foods actually cause reflux symptoms, certain foods have been shown to cause problems for many people. To control your symptoms, you could start by eliminating the following foods from your diet:

High-fat foods

Fried and fatty foods can cause the LES to relax, allowing more stomach acid to back up into the esophagus. These foods also delay stomach emptying.

Eating high-fat foods puts you at greater risk for reflux symptoms, so reducing your total daily fat intake can help.

The following foods have a high-fat content. Avoid these or eat them sparingly:

• French fries and onion rings
• full-fat dairy products, such as butter, whole milk, regular cheese, and sour cream
• fatty or fried cuts of beef, pork, or lamb
• bacon fat, ham fat, and lard
• desserts or snacks, such as ice cream and potato chips
• cream sauces, gravies, and creamy salad dressings
• oily and greasy foods

Tomatoes and citrus fruit

Fruits and vegetables are important in a healthy diet. But certain fruits can cause or worsen GERD symptoms, especially highly acidic fruits. If you have frequent acid reflux, you should reduce or eliminate your intake of the following foods:

• oranges
• grapefruit
• lemons
• limes
• pineapple
• tomatoes
• tomato sauce or foods that use it, such as pizza and chili
• salsa

Chocolate

Chocolate contains an ingredient called methylxanthine. It has been shown to relax the smooth muscle in the LES and increase reflux.

Garlic, onions, and spicy foods

Spicy and tangy foods, such as onions and garlic, trigger heartburn symptoms in many people.

These foods won’t trigger reflux in everyone. But if you eat a lot of onions or garlic, track your meals carefully in your diary. Some of these foods, along with spicy foods, may bother you more than other foods do.

Mint

Mint and products with mint flavoring, like chewing gum and breath mints, can also trigger acid reflux symptoms.

Other options

While the lists above include common triggers, you may have unique intolerances to other foods. You might consider eliminating the following foods over time to see if symptoms improve: dairy, flour-based products like bread and crackers, and whey protein.

Lifestyle tips

In addition to controlling reflux symptoms with diet and nutrition, you can manage symptoms with lifestyle changes. Try these tips:

• Take antacids and other medications that reduce acid production. (Overuse can cause negative side effects.)
• Maintain a healthy weight.
• Chew gum that isn’t flavored with peppermint or spearmint.
• Avoid alcohol.
• Stop smoking.
• Don’t overeat, and eat slowly.
• Remain upright for at least 2 hours after eating.
• Avoid tight clothing.
• Don’t eat for 3 to 4 hours before going to bed.
• Raise the head of your bed 4 to 6 inches to reduce reflux symptoms while sleeping.

Takeaway

No diet has been proven to prevent GERD. However, certain foods may ease symptoms in some people.

Research shows that increased fiber intake, specifically in the form of fruits and vegetables, may protect against GERD. But scientists aren’t yet certain how fiber prevents GERD symptoms.

Increasing your dietary fiber is generally a good idea. In addition to helping with GERD symptoms, fiber also reduces the risk of:

• high cholesterol
• uncontrolled blood sugar
• hemorrhoids and other bowel problems

Talk to your doctor if you have questions about whether certain foods should be a part of your diet. Foods that help improve acid reflux for one person may be problematic for someone else.

Working with your doctor or registered dietitian can help you develop a diet to control or lessen your symptoms.

People with GERD can usually manage their symptoms with lifestyle changes and over-the-counter medications.

Talk to your doctor if lifestyle changes and medications don’t improve symptoms. Your doctor can recommend prescription medications, or in extreme cases, surgery.

What to Drink for Acid Reflux

Certain drinks may not cause acid reflux symptoms, while others may help relieve symptoms you’re experiencing.

In addition to following the beverage suggestions below, try sipping liquids instead of drinking them quickly. This can help prevent acid reflux symptoms. According to a 2019 case study, frequent sips of water can help clear acid from the esophagus.

Beverages such as coffee, soda, and acidic juices may increase the risk or severity of reflux symptoms. So what should you drink instead? There are many options that likely will not trigger your reflux and may even help reduce symptoms.

Herbal tea

Herbal teas can help improve digestion and soothe stomach issues, such as gas and nausea.

Try using herbal remedies that may soothe GERD symptoms, such as:

• chamomile
• licorice
• slippery elm
• ginger
• marshmallow root

Licorice can help increase the mucus coating of the esophageal lining, which may help reduce the effects of backflowing stomach acid. A 2017 study found that an herbal formula including deglycyrrhizinated licorice provided relief from GERD symptoms consistently better than common antacids.

Ginger tea has anti-inflammatory properties and can help relieve nausea, according to a 2019 review of research.

Still, there is room for more research to confirm the effectiveness of herbal teas, including fennel, marshmallow root, and papaya tea.

When using dried herbs as extracts in tea, it’s recommended to use 1 teaspoon of herbs per 1 cup of hot water. Steep the leaves or flowers covered for 5 to 10 minutes. If you’re using roots, steep for 10 to 20 minutes. For the best results, you can drink 2 to 4 cups per day.

However, you may want to avoid peppermint teas, as mint can actually trigger acid reflux symptoms in some people.

It’s also important to be aware that some herbs can interfere with certain prescription medications, so talk with a doctor before trying any new herbal remedies.

Low fat or skim milk

Cow’s milk can be hard for some people to digest. Whole milk can contain a significant amount of fat. Consuming full fat cow’s milk and other high fat foods may relax the lower esophageal sphincter, which can cause or worsen reflux symptoms, according to a 2019 review of research.

The same review found that fats may also reduce gastric motility, which may keep high fat foods in your stomach longer.

If you choose to include cow’s milk products in your diet, consider choosing a milk option with lower fat content.

Plant-based milk

For people with lactose intolerance or those who experience an increase in acid reflux symptoms from consuming dairy products, plant-based milk might be a good alternative. There are a variety of these products available, including:

• soy milk
• flax milk
• cashew milk
• coconut milk
• oat milk
• almond milk

Soy milk and other plant-based milks have a lower fat content in comparison to most dairy products, making them a safer choice for people with GERD.

You may notice that carrageenan is a common additive in many nondairy beverages. It is important to note that carrageenan has been linked to digestive symptoms, such as bloating, irritable bowel syndrome, and inflammation.

A 2018 panel concluded that due to uncertainties, this additive should be reassessed to determine whether or not it is associated with health risks.

You may want to check your nutrition labels, as it may help to avoid this additive if you have GERD.

Fruit juice

Citrus drinks and other beverages like pineapple juice and apple juice can be very acidic and may cause acid reflux symptoms. Juices that are less acidic are not as likely to trigger GERD symptoms in most people.

Examples of juices with lower acidity include:

• carrot juice
• aloe vera juice
• cabbage juice
• freshly juiced drinks made with less acidic foods, such as beets, watermelon, spinach, cucumber, or pear

Because tomato-based foods can trigger reflux symptoms, avoiding tomato juice may also reduce GERD symptoms.

Smoothies

Smoothies are a popular way to incorporate more vitamins and minerals into your diet. They’re also an exceptional (and tasty!) option for people with GERD.

When making a smoothie, include the same low acidity fruits that make up reflux-friendly juices, such as pear or watermelon. Also, try adding green vegetables like spinach or kale for added nutrients and reflux-reducing benefits.

Try putting your own spin on this simple smoothie recipe that incorporates spinach and a plant-based milk. You might even consider freezing cut-up avocados to use when making nutritious smoothies in a pinch.

Water

The pH of most water is neutral, or 7.0, which can mildly raise the stomach’s pH. However, water can also help digestion and motility of food out of your stomach and into your small intestine. This may help reduce acid reflux symptoms.

A 2019 study found that drinking alkaline electrolyzed water may help gastrointestinal symptoms like acid reflux. This water has a modified pH, which may help neutralize stomach acid.

Although this is very uncommon, too much water can disrupt the mineral balance in your body, which would increase the likelihood of acid reflux. A doctor or registered dietitian can help you navigate your hydration needs if you have any concerns.

Coconut water

Unsweetened coconut water can be another excellent option for people with acid reflux or GERD. This beverage is a good source of helpful electrolytes, such as potassium. It also promotes pH balance within the body, which is crucial for managing acid reflux.

Drinks to avoid

Some drinks can aggravate reflux symptoms and should be avoided. Examples include certain fruit juices, caffeinated beverages, and carbonated beverages.

Certain juices

Citrus juices and tomatoes are highly acidic and can aggravate acid reflux.

Examples of juices to avoid for GERD can include:

• lemon juice
• orange juice
• tangerine juice
• lime juice
• grapefruit juice
• tomato juice

Citric acid, naturally present in citrus fruits, has been known to irritate the esophagus. While the stomach is made to withstand higher acidity foods, the esophagus is not. If you have acid reflux, foods with citric acid may reenter the esophagus and irritate it or cause damage.

When buying juice drinks, check for citric acid in the listed ingredients, as it’s sometimes used as flavoring. It may be best to avoid products made with citric acid to reduce the likelihood of reflux symptoms.

Coffee

A morning cup of coffee is a daily habit for many, but it may trigger symptoms for those with acid reflux. Coffee can stimulate increased gastric acid secretions, making it more likely to rise to your esophagus. This results in heightened acid reflux symptoms.

The more coffee you drink, the more aggravated your symptoms can become. Other caffeinated beverages, such as sodas or caffeinated teas, can have similar effects and should be avoided as much as possible.

A 2020 study confirmed that the intake of these caffeinated drinks was linked to an increase in reflux symptoms when compared to intake of other beverages.

Alcohol

Alcohol can negatively affect acid reflux, regardless of whether you’re drinking a glass of wine or enjoying a cocktail. Hard liquor is more likely to aggravate reflux conditions quickly, though a glass of wine with a large or acidic meal can cause discomfort, too.

Heavy alcohol consumption may be a risk factor for developing GERD, and it could cause mucosal damage in the stomach and esophagus.

A meta-analysis of various observational studies found a significant correlation between alcohol intake and the risk of GERD. This understanding provides additional guidance for managing or preventing chronic reflux.

If you have acid reflux, it may be best to avoid alcohol consumption. However, if you plan to drink, there are a few things you can do to reduce symptoms. Drinking in moderation, staying hydrated, and avoiding acidic or carbonated drinks can help minimize your risk of symptoms.