Acid reflux diet: Best foods to eat & avoid for lasting relief

Certain foods and eating habits can worsen acid reflux and heartburn by impacting stomach acid production and causing your body distress.

The medical name for this condition is gastro-oesophageal reflux disease, or ‘GORD’ for short. While GORD is unlikely to be caused directly by diet, what you eat can worsen symptoms.

Keep reading to discover the best foods that help with heartburn, and click below to see if you are eligible for medical treatment from euroClinix.

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1. High-fibre foods

High-fibre foods are some of the best for dealing with acid reflux and heartburn. Research into the effects of dietary fibre on gut health found that not only does it reduce acid reflux, but in doing so, it reduces the risk of serious gastrointestinal diseases like oesophageal cancer.

Fibre helps manage GORD by:

• Keeping you full — This can stop you from eating unhealthy foods and overeating, which are common triggers for heartburn.
• Improving digestion — Fibre helps food move through your stomach and gut more smoothly, reducing the risk of stomach and reflux problems.
• Soaking up stomach acid — Some fibre, especially soluble fibre, can absorb excess acid that’s causing you discomfort, helping to ease symptoms of GORD.

High fibre foods

Boost your daily fibre intake

Oats

Wholemeal bread

Brown rice

Sweet potatoes

Carrots

Aim for 30 g of fibre daily

2. Alkaline foods

Alkaline foods are foods that help reduce acidity in the body after digestion. While acidic foods like citrus fruits and certain dairy products can irritate the food pipe and worsen acid reflux, alkaline foods can help lower stomach acid and ease discomfort.

In a study of 205 people with acid reflux, those with more acid and less protection in their food pipe had worse damage. This suggests that reducing acid and adding more alkaline foods that calm acid reflux may help protect the oesophagus.

Alkaline foods

Gentle options for acid reflux relief

Kale

Spinach

Ginger

Avocado

Broccoli

Include alkaline foods in every meal for effective relief

3. Low-fat foods

While a low-fat diet might seem like the most obvious answer to acid reflux and heartburn, there isn’t much research to suggest it will ease symptoms of GORD. In fact, one study involving 72 patients found no difference in heartburn or acid reflux severity between those eating a low-fat diet and those eating a high-fat one.

What this tells us is that fat alone is likely not responsible for reflux and heartburn. However, a high-fat diet also tends to come with:

• Larger portion sizes
• Late-night eating
• Spices, alcohol, and other reflux triggers

Unlike dietary fat, research shows certain eating and lifestyle factors can make symptoms of GORD worse, so you still may experience reflux and heartburn relief by adopting a diet consisting of low-fat foods.

Low-fat foods

Support your low-fat diet

Lettuce

Apples

White rice

Cod

Chicken breast

Keep fat intake below 30% of daily calories

It’s not just about the fat content—it’s the overall pattern of eating that matters. Paying attention to meal timing, portion control, and specific trigger foods can make a bigger difference than simply cutting fat.

Silvia Fonda Nutritionist

4. Non-citrus fruits

Non-citrus fruits can significantly reduce the severity of reflux and heartburn in those with GORD. Their high fibre content improves digestion, and the high levels of antioxidants support healing and reduce inflammation in the lining of the food pipe.

One cross-sectional study involving 3,979 people found that those who ate the most fruits had a 25% lower risk of GORD in comparison to those who ate the least. Just make sure you’re not eating acidic fruits like oranges or grapefruit, as these can irritate the lining of the oesophagus.

Non-citrus fruits

Delicious vitamin-rich options

Apples

Bananas

Grapes

Blueberries

Strawberries

Aim for 2-3 servings of fruit daily

5. Vegetables

Root vegetables and greens are gentle on the stomach and rich in nutrients like fibre, potassium, and vitamins A and C. Adding more of these to your diet can aid in digestion and reduce acid reflux.

As mentioned before in this study, eating lots of fruits can reduce the risk of GORD by 25%. However, adding vegetables into the mix lowers the risk even further. Participants who ate the highest amounts of both fruits and vegetables experienced a 33% reduction in GORD risk—an 8% greater decrease than eating fruit alone.

Vegetables

Nutrient-packed superfoods

Spinach

Broccoli

Bell peppers

Cucumber

Carrots

Aim for 3-5 servings of vegetables daily

Including healthy foods may not be enough to give you adequate acid reflux and heartburn relief—you should limit certain foods and drinks as well.

If you have acid reflux, foods to avoid include:

• High-fat foods
• Acidic and spicy foods
• Caffeinated and fizzy drinks

Let’s go over why these are the worst foods for acid reflux.

1. High-fat foods

High-fat foods—specifically those that are deep-fried or processed—can wreak havoc on your digestive system by relaxing the oesophagus, allowing stomach acid to flow back up your food pipe. This can trigger acid reflux and lead to heartburn.

Common culprits include:

• Chips
• Fried chicken
• Sausages
• Burgers
• Creamy sauces

Swap deep-fried meals for grilled or baked options, use olive oil in moderation instead of butter or lard, and choose lean proteins like chicken breast or fish to lower your saturated fat intake and better manage symptoms of GERD.

Silvia Fonda Nutritionist

2. Acidic and spicy foods

Acidic and spicy foods can irritate the lining of the oesophagus and cause you to create excess stomach acid, worsening acid reflux and heartburn. For heartburn relief, limit the following foods.

• Tomatoes
• Citrus fruits
• Hot curries
• Chillies
• Vinegar-based dressings

Opt for milder spices like basil or turmeric instead of hotter ones, and choose non-citrus fruits like bananas or melons. When making pasta, switch to a pesto-based sauce if tomatoes are worsening reflux.

Silvia Fonda Nutritionist

3. Caffeinated and fizzy drinks

Caffeinated and fizzy drinks can relax the oesophagus and increase stomach acid production, setting the stage for discomfort. Coffee, fizzy drinks, energy drinks, and sparkling water can all contribute to increased acid reflux—especially when drunk on an empty stomach.

Cut back on caffeine and switch to herbal teas like chamomile or ginger for a hot drink, and replace fizzy drinks with still water or diluted squash.

Silvia Fonda Nutritionist

The “GORD diet” is one that incorporates plenty of reflux-friendly foods under one roof. With a focus on wholegrains, root vegetables, leafy greens, alkaline foods, and dietary fibre, it includes all you need to effectively manage your symptoms.

To get you started, our nutritionist Silvia has prepared a meal plan ideal for managing acid reflux and heartburn:

GORD DIET MEAL PLAN

	Breakfast Porridge with banana & chia seeds Rolled oats made with unsweetened almond milk Sliced banana Drizzle of maple syrup (just a bit!) Soaked chia seeds
	Lunch Grilled chicken and veg wrap Wholemeal wrap Grilled skinless chicken breast Steamed courgettes, carrots, and spinach A little hummus
	Snack Avocado wholegrain crackers 4-5 wholegrain crackers ½ avocado, mashed Lemon juice (a few drops)
	Dinner Baked cod with sweet potato and green beans Oven-baked cod Mashed sweet potato Steamed green beans

It’s not just about what you eat, but how you eat as well. Make sure you keep the following things in mind when shaping your eating habits.

Meal timing

Avoid eating within 2–3 hours of going to bed to reduce the risk of reflux at night.

Portion control

Large meals can put pressure on your stomach and worsen symptoms. Stick to moderate portions and don’t overload your plate.

Posture and activity

Stay upright while eating and for at least 30 minutes afterwards. A short walk after meals can aid digestion and help prevent acid from rising.

Keeping a food diary

Track what you eat and when symptoms occur. This can help you spot triggers and make more informed food choices.

Mild acid reflux can often be managed with lifestyle and dietary changes. But if your symptoms persist despite these adjustments, it’s time to seek medical advice.

Effective acid reflux treatment

If you are struggling with heartburn and acid reflux and think you could benefit from medical treatment, start your free online consultation with euroClinix to see if you’re eligible.

If lifestyle changes haven’t helped and your symptoms are affecting your daily life, don’t wait. Proper treatment can ease discomfort and prevent complications down the line.

Dr. Caroline Fontana Lead Prescribing Doctor

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