Beat Heartburn Naturally: The Ultimate List of Best Foods to Treat GERD

Did you know that Heartburn/GERD affects about 20% of people in the United States? The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) believes that leaving this condition untreated can lead to even more severe complications. 

Heartburn/GERD can be caused by factors such as medical conditions, lifestyle, obesity, and even diet. However, there are foods that you can frequently eat to reduce the symptoms and effects of Heartburn/GERD. In this blog, you’ll be introduced to 10 foods that can be your remedies to Heartburn/GERD. Remember that these foods can be accessible at your local grocery store, so you wouldn’t bother to find them across the globe. 

Lean protein

High-fiber foods and lean protein can help balance the harsh impact of acid reflux. Lean protein sources like fish, chicken, and turkey are already low in fat, and compared to red meat with high-fat protein, they’re easier to digest. Fat can trigger heartburn symptoms because it can cause the lower esophageal sphincter to relax, allowing stomach acid to reflux into the esophagus. 

Moreover, consuming lean protein can prevent acid reflux by helping in regulating digestion. Compared to carbohydrates, protein takes longer to digest. A meal that includes lean protein can reduce the risk of acid reflux because it can slow down stomach emptying. It’s also essential to select cooking methods that don’t add additional fat to the source of protein. Healthier cooking methods can be poaching, grilling, and baking, and they can help maintain the low-fat content of lean protein sources. 

Herbal tea

Drinking tea for GERD or acid reflux can help relieve the uncomfortable feelings associated with them and can prevent triggering your symptoms. Peppermint, chamomile, and licorice are herbal teas that can help reduce irritation and soothe the esophagus since they have anti-inflammatory properties. 

These teas can also prevent stomach acid from refluxing into the esophagus and causing heartburn by helping the lower esophageal sphincter relax. If you want to try herbal teas, you can start with chamomile tea. This tea is particularly beneficial for reducing inflammation in the digestive tract. Licorice tea increases mucus production and promotes the growth of healthy bacteria. Peppermint tea can help the muscles in the digestive tract to relax (this includes the lower esophageal sphincter) to reduce the risk of acid reflux. 


Melons are mildly acidic foods, and melons such as honeydew, watermelon, and cantaloupe are suitable to alleviate acid reflux. They aid in neutralizing the acid secretion in the stomach since they’re loaded with magnesium and give respite to acid reflux. 

Melons also have a high water content that can help flush out excess acid from the stomach. While the low acid content in melons makes them less likely to trigger heartburn symptoms. Vitamin C and other vitamins and minerals can be found in melons, promoting healthy digestion and strengthening the immune system. However, it’s crucial to avoid overconsumption of melons because it can cause bloating, which can exacerbate heartburn symptoms. Therefore, you must only consume melons in moderation.


Almonds, much like milk, are high in calcium and can provide almost instant relief for Heartburn/GERD. Eating a handful of raw almonds can help reduce the symptoms of this condition. Almonds containing omega-3 fatty acids and monounsaturated fatty acids can protect the heart and make you feel full between meals with high fiber content. 

Almonds contain natural antioxidants known as Vitamin E, magnesium, and manganese for minerals. When preparing low-acid recipes, use almonds in place of other nuts. Moreover, almonds contain the hormone that can help regulate sleep patterns known as melatonin. Poor sleep habits may cause increased risk of heartburn symptoms. So it’s important to incorporate almonds into the diet to reduce heartburn symptoms.


Oatmeal with bananas and blueberries in a wooden bowl

As a heart-healthy food, oatmeal absorbs stomach acid, so it’s a good choice for reducing the symptoms of heartburn/GERD. What can be touted as a natural treatment for heartburn is when you add flavor to your oatmeal, like papaya, which contains enzymes called papain. High fiber consumption may minimize issues with GERD, according to a World Journal of Gastroenterology Study in 2018. 

High-fiber food makes you feel full, which is good. This is because you’re less likely to overeat, which can contribute to developing heartburn. Moreover, oatmeal even absorbs stomach acid. Oatmeal contains beta-glucan, a soluble fiber, which can help promote healthy digestion and reduce cholesterol levels. Beta-glucan can even help reduce inflammation in the digestive tract to soothe the esophagus and reduce heartburn/GERD symptoms.


Vegetables are high in minerals, fiber, and vitamins and are low in acid and fat. These make them helpful for reducing inflammation in the digestive tract and promoting digestive health. Collard greens, spinach, and kale are leafy green vegetables with anti-inflammatory compounds and high levels of antioxidants that can reduce the symptoms of heartburn/GERD. 

Cauliflower and broccoli are cruciferous vegetables that contain sulfur compounds to reduce the risk of the condition and promote healthy digestion. Beets, sweet potatoes, and carrots are root vegetables that are also great options for reducing the risks of the condition. They’re easier to digest since they’re low in acid and fat.


Bananas are low-acid fruits that coat an irritated esophageal lining to help neutralize stomach acid. Bananas are rich in alkaline and pectin— a soluble fiber that helps keep food flowing nicely through the digestive tract. Cauliflower, melons, and almonds are other alkaline foods that coat an irritated esophageal lining to ease acid up-flow. 

Additionally, bananas contain potassium, a natural antacid that can help reduce symptoms of acid reflux and help neutralize stomach acid. The fiber content that can be found in bananas can prevent constipation and can help regulate digestion. 


Ginger are natural remedies that can remedy your symptoms of Heartburn/GERD. This is a central ingredient in Chinese medicine. Ginger can act as an anti-inflammatory in your system in small doses. But it’s essential not to take ginger too much, for it may worsen your symptoms. 

The phenolic compounds of ginger are said to lessen gastric contractions and relieve gastrointestinal irritation. With this, ginger can reduce the possibility of the acid flowing into your stomach and returning to your esophagus. Participants reduced inflammation markers due to taking ginger supplements, according to a 2011 study. Moreover, ginger may prevent muscle pain, ease swelling, and reduce nausea. 

Whole grains

Despite being beneficial to your overall health, whole grains are among the best foods for heartburn/GERD because, compared to other foods, they’re generally high in fiber. According to John Hopkins Medicine, fiber may prevent acid reflux symptoms from creeping up so often. The processes of emptying your stomach and digestion occur more quickly by getting enough fiber in your diet. 

Fiber can help move everything faster to lessen the distention and pressure in your stomach and your lower esophageal sphincter from opening up. Whole-grain foods that can help you prevent heartburn include quinoa, whole-wheat and rye bread, air-popped popcorn, quinoa, and brown rice. Whole grains are also high in complex carbohydrates. Without causing spikes in blood sugar levels, they can provide sustained energy to lessen the symptoms of Heartburn/GERD. 

Low-fat dairy

You may want to try switching to non-fat or low-dairy products because they may not be as aggravating in your stomach. But it’s also good if you place it with other dairy alternatives such as coconut, soy, or almond. Other low-fat dairy products like cheese, milk, and yogurt are rich in vitamins and minerals, lower in fat than high-fat dairy products, and high in protein. 

But it’s important to keep in mind that some individuals with the condition can experience worsening symptoms due to being sensitive to dairy products after consuming them. Which is why it’s recommended in most cases to choose alternative sources of calcium like fortilled plant-based kinds of milk, leafy greens, and tofu, as well as lactose-free dairy products. 


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