- Heartburn, a painful burning feeling in your throat or chest, can be standalone ora symptom of both acid reflux and GERD.
- Some foods can help ease the symptoms of or reduce the frequency of heartburn.
- Bananas and fennel can sometimes help one manage their symptoms of acid reflux.
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Whether you feel it often or once in a while, heartburn can be uncomfortable and difficult to deal with. The painful, burning feeling in your throat or chest occurs when stomach acid travels into your esophagus, the part of your body that carries food from your mouth to your stomach.
Heartburn can be standalone and it can also be a symptom of acid reflux, when stomach contents travel back into your esophagus, or gastroesophageal reflux disease (GERD), a chronic, severe form of acid reflux.
Fortunately, what you eat can sometimes help you to manage the painful side effects of heartburn or potentially reduce the frequency of it.
INSIDER consulted with doctors and dietitians to identify foods that can potentially help reduce the pain and frequency of heartburn.
Ginger may help to soothe inflammation in the esophagus
Ginger is a fragrant root that is commonly viewed as a stomach-soothing ingredient but this spicy food can actually help with heartburn as well.
"Ginger is a natural anti-inflammatory and [it] can help to reduce the inflammation of the esophagus that is associated with GERD," registered dietitian Kelly Kennedy told INSIDER.
If you find that raw ginger has too much kick to eat by itself, try tossing a tablespoon of freshly grated ginger into a smoothie or adding a few slices of the root to your tea.
Eating oatmeal and whole grains can help reduce the acid that builds up and causes heartburn
"Acid is the irritating factor in heartburn and the fiber in oatmeal and whole-grain products like whole-grain bread and pasta can help reduce it. The high fiber content of these foods helps to absorb and reduce the acid that builds up and causes heartburn," registered dietitian Emily Wunder told INSIDER.
When cooking these whole grains, you may want to avoid pairing them with ingredients that are known to trigger heartburn, like tomato or garlic.
Switching to low-fat dairy may help to reduce heartburn symptoms
The high amount of fat in some dairy products can sometimes worsen heartburn symptoms, said Wunder. She said that switching to a low-fat or non-dairy version of your favorite cheeses, dairy-based desserts, and yogurts could potentially help to reduce these symptoms.
Eating apples may help to decrease the frequency of heartburn
Apples are a convenient and healthy snack that can also potentially help to reduce acid reflux symptoms. These fruits are actually packed with pectin, a soluble dietary fiber that's been found to sometimes decrease the frequency of heartburn.
"Soluble fiber is needed to help regulate digestion and has been shown to decrease heartburn in some studies," registered dietitian Jeanette Kimszal told INSIDER. "Apples are also a rich source of minerals [like] calcium, magnesium, and potassium. These nutrients are helpful for lowering stomach acid."
Consuming aloe vera can sometimes help reduce symptoms of acid reflux
Aloe vera might be known for being a key ingredient in creams meant to soothe sunburns, but it can also be useful for reducing the symptoms of acid reflux, including heartburn.
"Aloe vera is famous as a natural healing agent and also appears to reduce gastric acid levels naturally. It is available as a living plant but the leaves or liquid form are sometimes sold separately in grocery and health food stores," bariatric surgeon Dr. Michael Jay Nusbaum told INSIDER. He also said the liquid form of aloe can be used as a thickening agent when preparing certain dishes.
Liquid aloe vera can have a slightly sour taste, so you may want to add a drizzle of honey if you plan to consume it undiluted. And if you want your aloe vera to be as fresh as possible, you can keep a live plant in your home and remove its leaves as needed.
Eating bananas may help to settle your stomach
A portable healthy snack, bananas can sometimes aid in reducing the frequency of heartburn. Dr. Nusbaum told INSIDER that a banana's natural pH can help settle the stomach and he said he recommends them to those who suffer from acid reflux.
However, Dr. Nusbaum said about 1% of patients with acid reflux find that their condition is actually worsened by bananas. So before using bananas as your go-to solution to acid reflux symptoms, you may want to test how your body reacts to them first.
Fennel is a flavorful herb that may help settle the stomach
Fennel is a crunchy herb that looks like a cross between onion and celery even though it's actually a member of the carrot family.
"[Fennel's] neutral pH helps settle the stomach. It is a great food for acid reflux and actually seems to improve stomach function through improving gastric motility," said Dr. Nusbaum.
Fennel can be consumed raw or cooked and its seeds can be used to add flavor to dishes like chicken and fish.
Chewing sugar-free gum might help with reducing heartburn
When heartburn strikes, you may want to try chewing on a stick of sugar-free gum. A 2005 study published in the US National Library of Medicine found that chewing gum could cause you to swallow more frequently which can help improve how quickly acid reflux is cleared from your esophagus.
"Chewing sugar-free gum for half an hour after a meal can reduce heartburn as it raises pH levels in the throat," internal medicine specialist Dr. John La Puma told INSIDER. Since a pH below seven is considered to be acidic, the higher your pH level is, the less acidic it is.
Though chewing gum is no substitute for eating well and seeking medical care, doing so might help you to cope with heartburn in a pinch.
Miso soup can help reduce symptoms of GERD
Miso soup is a traditional Japanese dish made with miso paste (a fermented soybean seasoning).
"Daily intake of miso soup lowers GERD symptoms, including dyspepsia (indigestion) and [acid] reflux," said Dr. La Puma.
Eating spinach can potentially help reduce stomach acidity
"Spinach is rich in calcium, which increases bone health, and it's highly alkaline, which helps the stomach to reduce acidity levels," Scabardi said. Spinach is a versatile ingredient that can be added to recipes or smoothies in order to get the most out of its potentially soothing impact on heartburn.
Consuming lean proteins instead of fatty ones might help you to avoid triggering heartburn
A common dietary trigger of heartburn is consuming excess fat, which can be found in fried foods or certain meats like beef or lamb. Opting for leaner protein sources can potentially help to prevent acid reflux.
"Choose lean sources of protein like grilled chicken or turkey, egg whites, and even beans or legumes. These protein sources are lower in acid than red meat with very little fat," registered dietitian Katie Hughes told INSIDER.
You may also want to bake or broil proteins instead of frying them if you're trying to avoid triggering acid reflux, as frying foods can increase the fat content of a dish.
FAQs
What foods should I avoid to prevent heartburn? ›
Chocolate, regular corn and potato chips, high-fat butter cookies, brownies, doughnuts, creamy and oily salad dressings, fried or fatty food in general. Fruits, Vegetables & Juice. Orange juice, lemon, lemonade, grapefruit juice, cranberry juice, tomato, mashed potatoes, French fries, raw onion, potato salad.
What are the 10 most acidic foods? ›- lemon juice (pH: 2.00–2.60)
- limes (pH: 2.00–2.80)
- blue plums (pH: 2.80–3.40)
- grapes (pH: 2.90–3.82)
- pomegranates (pH: 2.93–3.20)
- grapefruits (pH: 3.00–3.75)
- blueberries (pH: 3.12–3.33)
- pineapples (pH: 3.20–4.00)
- Eat more fiber. Eating fiber-rich foods helps prevent heartburn in a couple of different ways. ...
- Eat smaller meals. ...
- Don't lay down right after a meal. ...
- Avoid foods and drinks that cause heartburn. ...
- Sleep on your left side. ...
- Wear loose-fitting clothing. ...
- Maintain a healthy weight. ...
- Stop smoking.
Just like vegetables, a banana is a low-acid and high alkaline fruit that is also great for the digestive tract. If you battle with heartburn, bananas can help prevent stomach acid production while also helping things run smoothly through the digestive system.
Does milk help heartburn? ›You may have heard that drinking a glass of milk can relieve heartburn. While it's true that milk can temporarily buffer stomach acid, nutrients in milk, particularly fat, may stimulate the stomach to produce more acid.
Which fruit is good for acid reflux? ›Melons – Watermelon, cantaloupe and honeydew are all low-acid fruits that are among the best foods for acid reflux.
Does yogurt help heartburn? ›Like milk, yogurt acts as a temporary buffer, soothing heartburn symptoms.
Does ice cream help heartburn? ›Milk and dairy products are high in fat and tend to make heartburn worse. When you have frequent GERD symptoms, like heartburn, eating high-fat dairy products like cheese can aggravate your symptoms. Furthermore, cold dairy products like ice cream can actually numb and inhibit the lower esophageal sphincter's function.
Are grapes OK for acid reflux? ›While many apples and grapes are regarded as OK for someone with acid reflux to eat, it is wise to avoid particularly sour varieties of these fruits as well.
Is peanut butter acidic? ›Just like peanuts are acidic, peanut butter is also acidic.
How do you remove acid from your body? ›
- Fennel or Saunf. Having around 1 teaspoon fennel powder with a glass of warm water relieves acidity and its symptoms like heartburn, bloating and improves digestion. [ ...
- Black Cumin Seeds. ...
- Cloves. ...
- Lukewarm Water. ...
- Watermelon Juice. ...
- Cardamom. ...
- Apple Cider Vinegar. ...
- Almonds.
- Eat in a heartburn-smart way. ...
- Avoid late-night eating. ...
- Don't exercise right after meals. ...
- Sleep on an incline. ...
- Identify and avoid foods associated with heartburn. ...
- Chew sugarless gum after a meal. ...
- Rule out medication side effects. ...
- Lose weight if you need to.
Rice has been related to the formation of peptic ulcers (1, 2). For many people who do not eventually develop an ulcer, it is also a common experience that having rice, especially glutinous rice, may cause stomach discomfort or heartburn.
What is the treatment of heartburn? ›What Are the Treatments for Heartburn? Your health care provider may suggest antacids for occasional heartburn. Sometimes, more potent medications such as H2 blockers and proton pump inhibitors may be needed, especially for persistent symptoms. Both prescription and over-the-counter choices are available.
Does bread help heartburn? ›Whole grains — High fiber, whole-grains like brown rice, oatmeal, and whole grain breads help stop symptoms of acid reflux. They are a good source of fiber and may help absorb stomach acid. Lean protein — Low-fat, lean sources of protein also reduce symptoms.
Is water good for heartburn? ›Sometimes, when heartburn symptoms set in, a few sips of water will bring relief. This can be the result of water neutralizing acids and washing them out of the esophagus. Water has a pH that, at 7, is neutral. This dilutes the more acidic stomach fluids, bringing relief.
Is peanut butter good for acid reflux? ›The University of Pittsburgh Medical Center lists peanut butter as a good option for people with acid reflux. You should choose unsweetened, natural peanut butter when possible. Cedars-Sinai Medical Center specifies that smooth peanut butter is best.
Does honey and hot water help acid reflux? ›Honey may work to reduce inflammation in the esophagus. Honey's texture allows it to better coat the mucous membrane of the esophagus. This can contribute to longer-lasting relief. Honey is natural and can be used along with other traditional treatments.
Is Apple good for acid reflux? ›Apples are a good source of calcium, magnesium, and potassium. It's thought that these alkalizing minerals may help relieve symptoms of acid reflux.
What's the best drink for heartburn? ›Drinks such as ginger tea, certain fruit and vegetable juices, and plant-based milks may benefit people experiencing acid reflux and heartburn. Avoiding citrus juices, carbonated beverages, and alcohol can also help to reduce symptom frequency and severity.
Is Eggs good for acid reflux? ›
Egg Whites: Eggs are a popular food item in terms of easing acid reflux, but some people find that the yolks have a high fat content which can trigger acid reflux. Egg whites are the low-fat, low-cholesterol option to help with acid reflux.
What ice cream is good for acid reflux? ›Wondering why we chose this flavour for your heartburn, out of all those other mouth-watering flavours? It is because vanilla ice-cream is just another version of cold milk (that is frozen) thought to be a good natural remedy for acidity.
What foods help heal the esophagus? ›- fresh, frozen, and dried fruit.
- fresh and frozen vegetables.
- whole-grain breads and pasta.
- brown rice.
- beans.
- lentils.
- oats.
- couscous.
Baking soda (sodium bicarbonate)
Baking soda can quickly neutralize stomach acid and relieve indigestion, bloating, and gas after eating. For this remedy, add 1/2 teaspoon of baking soda to 4 ounces of warm water and drink. Sodium bicarbonate is generally safe and nontoxic.
Being naturally low in fat and sugar, vegetables also help lessen stomach acid. The cucumber includes so-called proteases (enzymes with a protein cleaving function). Thus, cucumber helps to more easily digest protein-rich nutrients. The enzymes also clean the intestine by killing bacteria.
Is ginger ale good for acid reflux? ›Steer clear of ginger ale, too. The carbonation and sugar could both aggravate your acid reflux.
Is chocolate good for heartburn? ›The bottom line. Many doctors would advise against eating chocolate if you have acid reflux. As with many other conditions, your reflux will likely be unique to you. This means that what triggers and what improves acid reflux symptoms can vary depending on the person.
What is immediate relief for acid reflux? ›Antacids relieve heartburn (indigestion). They work by changing the stomach acid that causes heartburn. Common OTC antacids include: Mylanta.
What is the fastest way to neutralize stomach acid? ›Baking soda (sodium bicarbonate)
Baking soda can quickly neutralize stomach acid and relieve indigestion, bloating, and gas after eating. For this remedy, add 1/2 teaspoon of baking soda to 4 ounces of warm water and drink. Sodium bicarbonate is generally safe and nontoxic.
Sometimes, when heartburn symptoms set in, a few sips of water will bring relief. This can be the result of water neutralizing acids and washing them out of the esophagus. Water has a pH that, at 7, is neutral. This dilutes the more acidic stomach fluids, bringing relief.
What can I drink for heartburn at home? ›
You might have a heartburn remedy at hand in your kitchen without even knowing it. Baking soda can calm some episodes of heartburn by neutralizing your stomach acid. To do this, dissolve 1 teaspoon of baking soda in a glass of water and drink it slowly.
What fruit is good for acid reflux? ›Melons – Watermelon, cantaloupe and honeydew are all low-acid fruits that are among the best foods for acid reflux.
What juice is good for acid reflux? ›carrot juice. aloe vera juice. cabbage juice. freshly juiced drinks made with less acidic foods, such as beets, watermelon, spinach, cucumber, or pear.
Does ice cream help heartburn? ›Milk and dairy products are high in fat and tend to make heartburn worse. When you have frequent GERD symptoms, like heartburn, eating high-fat dairy products like cheese can aggravate your symptoms. Furthermore, cold dairy products like ice cream can actually numb and inhibit the lower esophageal sphincter's function.
Does honey and hot water help acid reflux? ›Honey may work to reduce inflammation in the esophagus. Honey's texture allows it to better coat the mucous membrane of the esophagus. This can contribute to longer-lasting relief. Honey is natural and can be used along with other traditional treatments.
Is peanut butter good for acid reflux? ›The University of Pittsburgh Medical Center lists peanut butter as a good option for people with acid reflux. You should choose unsweetened, natural peanut butter when possible. Cedars-Sinai Medical Center specifies that smooth peanut butter is best.
Is yogurt good for acid reflux? ›Yogurt that is not too sour is also excellent for acid reflux, because of the probiotics that help normalize bowel function. Yogurt also provides protein, and soothes stomach discomfort, often providing a cooling sensation. It is easy to choose foods by looking them up to see how acidic they are.
Is Egg good for heartburn? ›Egg Whites: Eggs are a popular food item in terms of easing acid reflux, but some people find that the yolks have a high fat content which can trigger acid reflux. Egg whites are the low-fat, low-cholesterol option to help with acid reflux.
Is ice water good for acid reflux? ›Romana explains that according to Traditional Chinese Medicine and Ayurveda, cold water constricts blood flow in the digestive system, which is why drinking room temperature or warm water is recommended instead. “There are also studies that found warm water helps with gastric emptying or motility,” she says.
Is lemon water good for heartburn? ›Acid reflux is an uncomfortable condition that often leads to belching and heartburn. Drinking lemon water is a potentially helpful remedy to reduce symptoms. Always drink it diluted and pay attention to the body's reaction.
Does bread help heartburn? ›
Whole grains — High fiber, whole-grains like brown rice, oatmeal, and whole grain breads help stop symptoms of acid reflux. They are a good source of fiber and may help absorb stomach acid. Lean protein — Low-fat, lean sources of protein also reduce symptoms.
What food is a natural antacid? ›Eating water-filled foods — celery, cucumber and watermelon are other options — helps dilute stomach acid.
Is pineapple good for heartburn? ›Fresh pineapple may help improve reflux symptoms. This is because of the concentrated amount of bromelain present. Bromelain is known to be anti-inflammatory and has an alkalizing effect.