High-Fiber Foods: – Whole grains such as oatmeal, couscous, and brown rice. – Root vegetables like carrots, beets, and sweet potatoes. – Green vegetables such as broccoli, asparagus, and green beans.
Lean Proteins: – Skinless poultry – chicken or turkey breasts are less likely to cause reflux than fatty cuts. – Fish – particularly baked, grilled, or steamed, rather than fried. – Egg whites – they're a good source of protein with less risk of causing reflux.
Healthy Fats: – Avocados – a great source of healthy fats and less likely to trigger acid reflux. – Nuts and seeds – options like almonds, flaxseeds, and chia seeds can be part of a healthy diet but should be consumed in moderation. – Olive oil – a heart-healthy oil that’s a good base for salad dressings and cooking.
Non-Citrus Fruits: – Bananas and melons such as cantaloupe, honeydew, and watermelon are generally safe for those with acid reflux. – Apples and pears are less acidic and can be easier on the stomach.
Low-Fat Dairy: – Low-fat or fat-free yogurt and milk – these can provide a soothing effect and are essential sources of calcium. – Cheese – opt for low-fat varieties like mozzarella or goat cheese.
Herbal Teas: – Non-caffeinated, non-mint herbal teas like chamomile, licorice, or slippery elm tea can be soothing.
Ginger: – Known for its gastrointestinal soothing effects. It can be added to foods or consumed as a tea.
Watery Foods: – Foods with high water content, such as cucumbers and watermelon, help to reduce the concentration of stomach acid.