The Best and Worst Foods for GERD

If you’ve ever felt a burning sensation in your chest after a meal, you’re not alone. Gastroesophageal reflux disease (GERD) affects nearly 20% of Americans and can turn everyday eating into a challenge. While medications and even surgery can help, one of the most effective ways to manage GERD is through your diet. Keep reading to learn some of the best foods to soothe your acid reflux and others that may worsen it.

Understanding GERD vs. Heartburn

While GERD may commonly be referred to as heartburn, the two conditions aren’t the same. Heartburn, or acid reflux, occurs when stomach acid flows back into the esophagus, causing discomfort. GERD is diagnosed when this happens frequently, and it’s often paired with regurgitation, coughing or trouble swallowing.

Foods That Help Reduce GERD Symptoms

One way to support your health and minimize your GERD symptoms is by focusing on foods that are easy on your stomach. Some great options include:

• Chamomile tea
• Ginger
• Healthy fats, like avocados and walnuts
• Lean meats like chicken breast, turkey and fish
• Legumes
• Low-fat yogurt
• Non-citrus fruit, like ripe bananas, apples, melons and pears
• Oatmeal, brown rice and other whole grains
• Vegetables, such as celery, potatoes, lettuce and sweet peppers

Generally, do your best to stick to low-acid, low-fat, high-fiber choices.

Foods That Can Trigger GERD

Certain foods can relax the lower esophageal sphincter (LES) — the muscle that keeps stomach acid from rising into your esophagus — while other foods increase acid production. Either circumstance can lead to uncomfortable symptoms like heartburn and reflux. These foods are some of the most common GERD triggers:

• Acidic foods and beverages, such as citrus, tomatoes or vinegar
• Alcoholic beverages
• Certain raw vegetables, such as onions and garlic
• Chocolate
• Coffee and other caffeinated drinks
• Fatty meats, like bacon, hot dogs and sausage
• Fried or greasy foods, such as fries, burgers, pizza and potato chips
• Peppermint
• Soda and other carbonated beverages
• Spicy foods

Some people with GERD may find that only a few of these foods trigger their symptoms, while others experience issues with most or all the items on this list. By recognizing and avoiding your dietary triggers, you can take meaningful steps toward feeling better and protecting your digestive health.

Tips for People With GERD

In addition to choosing a GERD-friendly diet, other factors can affect your GERD symptoms as well. Experts recommend these lifestyle tips to help reduce acid reflux:

• Add more fiber to your diet
• Avoid late night snacking
• Avoid tobacco and alcohol
• Avoid tight-fitting clothing to reduce abdominal pressure
• Care for your mental health
• Don’t overeat
• Eat slowly and chew well
• Eat smaller, more frequent meals rather than three larger meals
• Maintain a healthy weight
• Sleep with your head elevated
• Stay hydrated, drinking plenty of water throughout the day

Keeping a food diary can help you identify what foods, drinks and activities trigger your GERD symptoms.

Expert Digestive Care to Help You Find Relief

Managing GERD starts with understanding your triggers and making informed choices — especially when it comes to food. But you don’t have to navigate it alone. Whether you're looking for personalized dietary guidance or advanced treatment options, our digestive care team is here to help you feel whole again.

Learn more about our digestive care services.