What foods help acid reflux go away fast?
Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition where stomach acid frequently flows back up into the esophagus. This can cause symptoms like heartburn, regurgitation, and difficulty swallowing. Making dietary changes is one of the most effective ways to find quick relief from acid reflux symptoms. Certain foods can help neutralize stomach acid, strengthen the lower esophageal sphincter, and improve digestion. This article will discuss the top foods that can help acid reflux go away fast.
What Causes Acid Reflux?
Acid reflux occurs when the lower esophageal sphincter (LES), the muscular valve between the esophagus and stomach, becomes weakened or damaged. Normally, the LES opens to allow food into the stomach and then tightly closes to prevent backflow. With acid reflux, the LES relaxes inappropriately or is unable to close completely, allowing stomach contents and corrosive gastric acid to flow upwards into the esophagus. This can damage the esophageal lining and cause uncomfortable symptoms.
Some of the main causes and risk factors for acid reflux include:
- Hiatal hernia – when part of the stomach protrudes through the diaphragm into the chest
- Pregnancy – hormonal changes and increased abdominal pressure
- Obesity – increased abdominal pressure
- Smoking – damages the LES and salivary glands
- Some medications – sedatives, calcium channel blockers, NSAIDs
- Eating large meals – overfills the stomach and increases acidity
- Eating late at night – gravity isn’t helping keep stomach contents down
- Caffeine, chocolate, alcohol, citrus, tomatoes – can relax the LES
- Gastroparesis – delayed emptying of the stomach
How Can Diet Help Acid Reflux?
Diet plays a major role in controlling acid reflux symptoms. Certain foods can trigger or worsen acid reflux, while others can soothe inflammation and help strengthen the LES. Making smart dietary choices is one of the most effective natural ways to find fast relief from acid reflux discomfort.
Some of the main ways the right foods and beverages can help with acid reflux include:
- Raising stomach pH – alkaline foods neutralize stomach acid
- Improving digestion – fiber speeds up gastric emptying
- Strengthening the LES – nutrients like calcium and melatonin help the LES stay closed
- Reducing inflammation – antioxidants protect the esophagus
- Promoting weight loss – plant-based foods reduce obesity risk
Avoiding common trigger foods and making smart substitutions is also key. This gives the esophagus time to heal while preventing further damage.
15 Foods That Can Help Acid Reflux Go Away Fast
Here are 15 of the best foods to naturally relieve acid reflux symptoms:
1. Oatmeal
Starting your day with a bowl of oatmeal can help soak up excess stomach acid. Oats are a low-acid grain that is easy to digest. They also stimulate peristalsis, the wave-like contractions that move food through the digestive tract. The fiber in oatmeal helps improve gastric emptying to reduce reflux.
2. Yogurt
Yogurt contains probiotics like Lactobacillus and Bifidobacterium that can help balance gut bacteria and strengthen the stomach lining. The viscosity and cool temperature of yogurt also coats and soothes the esophagus. Low-fat and Greek yogurts are best.
3. Aloe Vera Juice
The anti-inflammatory properties of aloe vera juice can provide healing relief for acid damaged tissues in the esophagus. Aloe also decreases the secretion of stomach acid and pepsin, a digestive enzyme that can irritate sensitive tissues.
4. Green Vegetables
Broccoli, kale, spinach, asparagus, and other green veggies are rich in vitamins and minerals that can help reduce inflammation. They are high volume, low calorie foods that can help with weight loss to decrease pressure on the stomach and LES.
5. Salmon
Fatty fish like salmon are great sources of omega-3 fatty acids, which have been shown to strengthen the LES and decrease acid reflux symptoms. Try baking or grilling instead of frying to avoid high fat sauces.
6. Bananas
Ripe bananas act as natural antacids due to their pH balancing effect. They contain potassium, which can help reduce stomach acid. Bananas also contain prebiotics that feed healthy gut bacteria.
7. Melon
Refreshing melon such as honeydew, cantaloupe, and watermelon have high water content to dilute stomach acid. Melons are also low acid fruits that can help raise the pH of the stomach to reduce reflux.
8. Fennel
Fennel contains anethole, a compound that helps reduce inflammation and enhance digestion. Chewing fennel seeds can stimulate saliva to help neutralize stomach acid. Fennel tea can also relax the digestive tract.
9. Leafy Greens
Leafy greens like kale, chard, lettuce, and spinach are high in fiber to aid digestion. These low calorie foods also help promote weight loss to take pressure off the stomach. The chlorophyll in greens may also have antibacterial benefits.
10. Ginger
Ginger root has anti-inflammatory compounds called gingerols that can relax the esophageal sphincter to allow painful stomach acid to pass. It also reduces the production of stomach acid to provide relief.
11. Chicken Breast
Skinless chicken breast is a lean protein source that can help improve muscle tone in the esophagus and stomach. Removing skin keeps the fat content low. Shredded chicken can also be easier to digest than steak or chops.
12. Fennel Tea
The licorice-flavored fennel plant has long been used to treat digestive issues. Fennel tea can relax GI muscles, reduce spasms, and enhance motility to allow burping and gas release.
13. Oat Milk
Dairy products are common acid reflux triggers, but oat milk can be a soothing alternative. Look for unsweetened versions low in saturated fat. The beta-glucans in oats help thicken oat milk to coat and protect the esophagus.
14. Apple Cider Vinegar
Although it seems counterintuitive, a teaspoon of raw apple cider vinegar diluted in water can temporarily increase stomach acidity to aid digestion. It can also help strengthen the LES. Avoid drinking it straight.
15. Chamomile Tea
Chamomile acts as an anti-inflammatory and antispasmodic agent, allowing the esophageal sphincter to relax while reducing stomach acid production. It also promotes healthy digestion.
Foods to Avoid with Acid Reflux
Just as important as adding in reflux-friendly foods is avoiding common trigger foods that could make symptoms worse. Here are some of the top foods to limit or avoid:
- Coffee and caffeinated beverages
- Alcohol
- Citrus fruits
- Tomatoes
- Onions
- Garlic
- Spicy foods
- Peppermint
- High fat foods
- Chocolate
- Carbonated beverages
- Acidic foods like vinegar
Other Lifestyle Changes That Help Acid Reflux
In addition to diet, other lifestyle factors can contribute to acid reflux. Here are some other tips to find relief:
- Don’t eat 2-3 hours before bed
- Maintain a healthy weight
- Quit smoking and limit alcohol
- Wear loose fitting clothing
- Elevate the head of your bed
- Decrease stress through relaxation techniques
- Take slower, smaller bites when eating
- Wait to lie down or bend over after eating
Natural Supplements for Acid Reflux
Some supplements derived from foods can also help strengthen the LES, improve digestion, and reduce inflammation. Talk to your doctor before starting any new supplements, especially with other medications.
Some supplements that may help include:
- Probiotics – improve gut microbiome
- Magnesium – mineral that relieves muscle spasms
- Melatonin – strengthens the LES
- DGL licorice – protects the esophagus
- Zinc carnosine – enhances mucosal defenses
- Slippery elm – herbal supplement that coats the esophagus
Foods That Can Help Acid Reflux Go Away Fast
Making dietary changes is one of the most effective ways to prevent acid reflux symptoms. Certain foods can help neutralize stomach acidity, improve digestion, strengthen the LES, and reduce inflammation. Some of the top foods to eat for acid reflux relief include:
| Food | Benefits |
|---|---|
| Oatmeal | High fiber to improve gastric emptying, absorbs excess acid |
| Yogurt | Probiotics strengthen the stomach lining and promote gut health |
| Aloe Vera Juice | Soothes inflammation and decreases stomach acid production |
| Leafy Greens | High fiber, aid digestion and weight loss to reduce pressure on the LES |
| Salmon | Omega-3 fatty acids strengthen the LES |
| Bananas | Low acid fruit that provides potassium to balance stomach acidity |
| Fennel | Relaxes the digestive tract, enhances motility, and reduces spasms |
Avoiding acidic, spicy, or high fat foods can also provide fast relief by reducing irritation. Making lifestyle changes like managing stress, losing weight, and not eating before bed can all help reduce reflux episodes.
When to See a Doctor
Making dietary and lifestyle changes are effective first steps in treating mild acid reflux symptoms. However, chronic GERD complications like esophageal strictures, Barrett’s esophagus, or respiratory symptoms may require stronger medications or surgery. See your doctor if symptoms persist for more than two weeks or disrupt your daily life.
With the right diet and lifestyle adjustments, foods can help acid reflux symptoms go away fast. Focus on low acid, easy to digest foods that buffer stomach acid, improve digestion, and strengthen the esophageal sphincter. Avoiding triggers and making other positive changes can help prevent painful reflux flare ups.