Acid Reflux Diet: Easy Foods That Keep Heartburn at Bay

Did you know that what you put on your plate can make or break a night of solid sleep? A few smart food choices can quiet the burn and keep you comfortable. Below are the basics you can start using today without turning your kitchen upside down.

Foods That Calm the Stomach

Lean proteins like chicken, turkey, and fish are gentle on the esophagus. Grill or bake them with a dash of olive oil and mild herbs – no heavy sauces. Oatmeal is a champion breakfast because it absorbs acid and feeds your gut. Add a spoonful of banana or a handful of blueberries for natural sweetness without the caffeine kick.

Non‑citrus fruits such as melons, apples, and pears are also safe. They’re low in acid and high in water, which helps dilute stomach juices. If you crave something warm, try a baked sweet potato; the fiber slows digestion and reduces pressure on the lower esophageal sphincter.

What to Skip or Limit

Spicy foods, fried items, and anything greasy can relax the sphincter and let acid rise. Tomatoes, citrus juices, and carbonated drinks are common culprits. Cut back on chocolate and mint because they relax the muscle too.

Portion size matters. Overeating stretches your stomach and pushes acid up. Aim for smaller meals spread over five to six sittings a day. Also, stay upright for at least an hour after you eat – sitting or a short walk works better than lying down.

Alcohol and caffeine can aggravate reflux, so keep them to a minimum. If you need a caffeine boost, sip decaf coffee or herbal tea like ginger or chamomile, both of which have soothing properties.

By focusing on these simple swaps—lean proteins, gentle carbs, low‑acid fruits, and controlled portions—you can create a reflux‑friendly diet that doesn’t feel restrictive. Keep a quick food diary for a week to see which items give you the most relief, then fine‑tune your meals. Your stomach will thank you, and you’ll sleep better, too.