If you struggle with frequent heartburn or acid reflux, what you eat can make a noticeable difference. While everyone has different triggers, a GERD-friendly diet generally focuses on foods that are less likely to irritate the digestive system or worsen reflux symptoms.
Knowing which foods to choose — and which ones you may want to limit — can make everyday meal planning much easier.
What Is GERD?
GERD, or gastroesophageal reflux disease, occurs when stomach contents repeatedly flow back into the esophagus. This can cause symptoms such as heartburn, a sour taste in the mouth, regurgitation and discomfort after eating.
Food isn't the only factor that can affect GERD, but certain foods and eating habits are common reflux triggers.
What to Eat on a GERD Diet
A GERD-friendly diet doesn't have to be restrictive. The goal is to build meals around nutritious foods that you tolerate well while paying attention to your individual triggers.
Vegetables
Most non-acidic vegetables can be a great foundation for GERD-friendly meals. Try:
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Broccoli
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Green beans
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Carrots
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Zucchini
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Cucumber
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Leafy greens
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Sweet potatoes
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Potatoes
Preparing vegetables by steaming, roasting or baking rather than frying can also help keep meals lighter.
Non-Citrus Fruits
Acidic fruits can trigger reflux for some people, so gentler options may include:
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Bananas
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Melons
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Pears
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Apples
Individual tolerance varies, so notice how different fruits affect your symptoms.
Whole Grains
Fiber-rich carbohydrates can be an easy addition to GERD-friendly meals. Good options include oatmeal, brown rice, quinoa and whole-grain bread.
Oatmeal in particular makes a simple breakfast that can be combined with banana or other non-citrus fruit.
Lean Protein
Choose leaner protein sources rather than heavily fried or high-fat options.
Try chicken, turkey, fish, eggs, beans, lentils or tofu. Cooking methods such as baking, grilling, poaching and steaming can help keep added fat to a minimum.
Healthy Fats — in Moderate Amounts
Foods such as avocado, nuts, seeds and olive oil can still be part of a balanced diet. However, large or very high-fat meals may worsen reflux in some people, so portion size matters.
Want an Easier Way to Know What to Buy?
If you're unsure what belongs in your kitchen, our GERD Diet Food & Grocery List makes meal planning simpler.
The printable guide gives you an easy reference for GERD-friendly foods, foods to limit or avoid, and a ready-to-use grocery checklist — so you can spend less time wondering what to eat and more time building meals that work for you.
Foods to Limit or Avoid With GERD
GERD triggers vary from person to person, but several foods are commonly associated with increased reflux symptoms.
These may include:
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Fried and high-fat foods
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Spicy foods
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Tomatoes and tomato-based sauces
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Citrus fruits and juices
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Chocolate
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Peppermint
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Coffee and other caffeinated drinks
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Carbonated drinks
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Alcohol
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High-fat or very rich meals
You don't necessarily need to eliminate every food on this list. Identifying your own triggers is often more useful than following an unnecessarily restrictive diet.
Simple Eating Habits That May Help With Acid Reflux
What you eat matters, but how and when you eat can also play a role.
Try eating smaller meals rather than very large portions, eating slowly and avoiding lying down immediately after eating. If nighttime reflux is a problem, leaving some time between your final meal and bedtime may also help.
Keeping a simple food and symptom diary can make it easier to spot patterns and identify foods that consistently trigger symptoms.
Making a GERD-Friendly Diet Simpler
Eating for GERD doesn't mean every meal needs to be complicated or bland. Start with foods you already know you tolerate well and build simple meals around vegetables, whole grains, lean protein and moderate amounts of healthy fats.
Most importantly, remember that GERD triggers are highly individual. A food that causes symptoms for one person may be perfectly fine for another.
This article is for general informational purposes and is not a substitute for medical advice. Persistent or worsening reflux symptoms should be discussed with a healthcare professional.
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