Best Low-Acid Fruits and Vegetables for Acid Reflux

You know the feeling. You’ve just eaten a big holiday meal, or nice dinner out with friends, and you’re ready to kick back and enjoy a drink by the fire… but your stomach has other ideas. One small hiccup or burp, and suddenly a flash of acidic bile makes its way into your esophagus, the tube that connects your mouth with your stomach. The painful burning sensation it causes is known as acid reflux. Occasional bouts of acid reflux happen to a lot of people, but if you experience it twice a week or more, you may have a condition called GERD (gastroesophageal reflux disease) which occurs when the lower esophageal sphincter, a small flap at the bottom of the esophagus that opens and closes to allow food into the stomach, becomes weak or relaxes more than it should. This allows stomach acid to creep up into your esophagus, causing chronic irritation to the esophageal lining.

If you are living with GERD and experiencing frequent cases of acid reflux, going all-in on a healthy diet can help. “Being overweight is the biggest risk factor for GERD,” says Judith Scott, D.O., a physician at Methodist Women’s Hospital in Omaha, NE. Excess weight puts additional pressure on your abdominal area, Dr. Scott explains, which in turn puts pressure on the faulty flap that leaks more acidic bile into your esophagus.

But changing your diet for weight loss alone may not be enough to improve your GERD symptoms. You may also want to remove highly acidic foods from your diet as a first step to alleviating acid reflux symptoms. “Most of my patients find that highly acidic foods like tomatoes, pineapple, and spicy foods make their GERD symptoms worse,” Dr. Scott notes. These high-acid foods can irritate the lining of your stomach and esophagus, exacerbating your symptoms. The next step? Adding in low-acidic fruits, vegetables, and other healthy options that provide quality nutrition without aggravating your digestive system.

It can be a bit of a guessing game trying to figure out which produce to eat or avoid, as they can vary greatly in their acidity levels. If you’re looking for low-acidic produce to add to your diet to improve your acid reflux symptoms, these are a few to try.

Melons

The International Foundation for Functional Gastrointestinal Disorders (IFFGD) recommends including fruits like watermelon, cantaloupe, and honeydew melon in your diet because of their very low acid content. Melons also contain heart-healthy potassium and vitamins A and C (antioxidants with properties that help fight inflammation). Watermelon is a good source of lycopene, an antioxidant that reduces cell damage and may play a role in cancer prevention. While melons are typically a summertime snack, you can slice and freeze them to enjoy them all year long.

Bananas

Bananas are low-acid fruits. They are also rich in potassium, an electrolyte that plays an important role in helping your muscles function properly for everything from walking to carrying bags and climbing stairs. Bananas are a good source of fiber (3 grams per medium banana), which helps keep your digestive system running smoothly. And the calmer your digestive system is, the lower the risk for acidic backwash. Slice a banana to top your morning cereal or yogurt, or peel and freeze them once they become ripe to use in a fruit smoothie. Ripe bananas are also a great replacement for oil in baked goods if you are looking to decrease your dietary fat intake.

Leafy Greens

Leafy greens like spinach, kale, and collard greens are low in acidity and high in a host of nutrients that can really move the needle on your overall health. These greens, known as superfoods, are rich in vitamins C, E, and beta-carotene (the pre-cursor to vitamin A), and contain health-protective and cancer-fighting compounds. Enjoy your greens raw in a salad or sauté them for a few minutes in olive oil for a delicious dinner side dish. Or toss a handful of kale or spinach into the blender when you're making your favorite low-acid green smoothie for an added nutritional boost. More healthy, low-acidic snack alternatives for people with acid reflux: Tear kale into pieces, spray with non-stick cooking spray, and sprinkle with a dash of sea salt. Bake them in the oven for a tasty chip that’s significantly lower in calories and fat than the traditional version.

Broccoli

In addition to its low acidity, broccoli is rich in vitamins and minerals including vitamin C, folate (which can reduce your risk for heart disease and stroke), potassium, and vitamin K (which aids in blood clotting). It is low in calories and contains the antioxidants lutein and sulforaphane, which may have a role in cancer prevention. Broccoli is easy to prepare by steaming it in water in the microwave, or you can drizzle the florets with olive oil and Kosher salt and roast them in the oven for more flavor.

Avocados

Avocados go down easy in more ways than one: These low-acidic fruits (yes, they are actually fruit) are smooth and creamy, making for an easy passage down your esophagus—important for people with acid reflux who often experience inflammation or irritation of their esophageal lining. Rich in heart-healthy monounsaturated fats, avocados are also packed with vitamins C, E, K, and B6 and plenty of fiber (about 14 grams per avocado). If that’s not enough, avocados also contain lutein and zeaxanthin, phytochemicals that are beneficial for eye health. Slice and add to sandwiches or salads or mash an avocado and use it as a substitute for oil in your favorite baked goods recipe.

Potatoes

Although you might not think of them as such, technically speaking, potatoes are starchy vegetables. Their low acidity makes them a great choice for people dealing with GERD and acid reflux; what’s more, potatoes contain a starch that may decrease inflammation in the intestines and improve digestive health, lessening the likelihood of acid reflux. Potatoes are a boon to your overall health as well with their high fiber and protein content, as well as vitamin C, vitamin B6, and potassium.

But how you prepare your potatoes matters: The oil in French fries can upset your gut and lead to acid reflux, as can loading them down with ketchup (see: tomatoes are not your friend with GERD). Instead, slice a potato, sprinkle with herbs, and bake the wedges in the oven until golden brown. Another safe bet: Top your baked potato with steamed broccoli and low-fat cheese.

Every person is unique, so some people living with GERD may be able to tolerate acidic fruits and vegetables in small amounts. For example, you may be able to have a thin slice of fresh tomato on a sandwich, but a glass of tomato juice or pasta with tomato sauce might give you acid reflux. What’s more, “certain foods can be irritants, like chocolate, tea, coffee, and peppermint—and may also be acid reflux culprits, which surprises many people,” says Kelly McGrath, R.D., a registered dietitian with the VA Maryland Healthcare System in Baltimore, MD.

It’s not always possible to know what will trigger acid reflux, but some common culprits include: Eating large amounts of fruit and vegetables at once, eating them along with fatty foods, and eating fruits and vegetables that have been fried. What you drink along with your fruits and vegetables matters, too. Both alcohol and caffeinated beverages like coffee may trigger symptoms of GERD.

It can take some trial and error to figure out which foods you can tolerate with acid reflux, and in what amount. Keeping a food diary can help you track times of day or types of meal preparation that either help or worsen your GERD symptoms. It can be a frustrating process, but eventually, most people with GERD find ways to get their acid reflux under control. Until then, banana-kale smoothie, anyone?