GERD—or Gastroesophageal Reflux Disease—is more than occasional heartburn after pizza. It’s a chronic digestive issue where stomach acid repeatedly flows back into the oesophagus. This acid can irritate or damage the oesophageal lining, leading to discomfort that can disrupt daily life.
What Causes GERD?
Several factors can mess with the proper functioning of the lower oesophageal sphincter (LES)—the little muscle that keeps stomach acid in its place:
- Weak or relaxed LES
- Eating large meals or lying down after eating
- Being overweight or pregnant
- Certain foods and drinks (hello, coffee and spicy curries)
- Medications like NSAIDs, antihistamines, or calcium channel blockers
Common Symptoms
- Frequent heartburn
- Acid regurgitation
- Sour or bitter taste in the mouth
- Trouble swallowing
- Chronic cough or throat clearing
- Worsening symptoms at night or when lying down
10 Best Foods for GERD
Let’s talk about what doesn’t make your stomach burn—and may actually help soothe your symptoms naturally.
1. Oatmeal
Why it helps:
Oats are a low-acid, high-fibre whole grain that’s both gentle and filling. Fibre keeps your digestive system moving, preventing acid buildup and bloating.
How it treats GERD:
A bowl of oatmeal creates a protective barrier in your stomach, soaking up excess acid. Plus, it keeps you full longer, reducing the temptation to snack on reflux-triggering junk later.
Tip: Add a little almond milk and soft fruits like bananas or apples (avoid citrus!).
2. Ginger
Why it helps:
Ginger has powerful anti-inflammatory and anti-nausea properties. It calms the digestive system and may reduce the pressure on the LES.
How it treats GERD:
By relaxing the stomach muscles and reducing inflammation, ginger may lower acid production and reduce the frequency of reflux episodes.
Tip: Sip ginger tea 20 minutes before meals, or add freshly grated ginger to stir-fries and soups.
3. Leafy Greens
Why it helps:
Spinach, kale, and lettuce are alkaline (non-acidic), low-calorie, and low-fat. They help balance stomach pH and support healthy digestion.
How it treats GERD:
High-fat meals worsen GERD by relaxing the LES. Leafy greens are the opposite—they lighten the digestive load and reduce pressure on your stomach.
Tip: Eat them steamed, blended into smoothies, or raw in salads with olive oil dressing (not creamy dressings!).
4. Bananas
Why it helps:
Bananas have a pH of around 5.6, making them slightly alkaline. They’re soft, starchy, and easy to digest.
How it treats GERD:
They may help coat the stomach lining, soothing irritation and reducing acid splashback. The soluble fibre also promotes digestion.
Tip: Avoid overripe bananas, which can be a trigger in rare cases.
5. Melons (Honeydew, Cantaloupe, Watermelon)
Why it helps:
Melons are about 90% water, which means they’re hydrating and alkaline. Their high water content helps dilute stomach acid.
How it treats GERD:
They’re a safe fruit choice when other acidic fruits (like oranges or pineapples) can trigger heartburn. They help reduce irritation by cooling the digestive tract.
Tip: Enjoy melon slices cold on a hot day, or blend into a gentle, reflux-friendly smoothie.
6. Chicken or Turkey (Grilled, Not Fried)
Why it helps:
Lean poultry is rich in protein but low in fat—two things your digestive system loves.
How it treats GERD:
High-fat foods slow down digestion and put pressure on your stomach, which can trigger reflux. Grilled or baked chicken provides fuel without burdening your gut.
Tip: Avoid marinades with citrus, chilli, or tomato. Go for herbs, ginger, and garlic instead (if tolerated).
7. Brown Rice
Why it helps:
Brown rice is a whole grain packed with complex carbs and fibre. It’s slower to digest, meaning it keeps blood sugar steady and prevents overeating.
How it treats GERD:
Its bulk helps absorb stomach acid and prevents reflux, especially when eaten in moderate portions.
Tip: Add steamed vegetables and grilled lean meat to create a GERD-safe meal bowl.
8. Aloe Vera Juice (Unsweetened)
Why it helps:
Aloe vera has natural soothing and healing properties. It reduces inflammation not just on your skin, but inside your digestive tract too.
How it treats GERD:
It can help reduce irritation in the oesophagus and stomach, and may promote mucosal healing.
Tip: Only drink food-grade, unsweetened aloe juice—some sweetened versions or additives may worsen reflux.
9. Fennel
Why it helps:
Fennel contains anethole, a compound believed to relax the stomach and reduce bloating.
How it treats GERD:
It helps relax the GI tract, making digestion smoother and less likely to backfire (literally). Fennel also helps reduce gas and bloating, which can worsen GERD.
Tip: Slice raw in salads, or roast with olive oil and herbs for a sweet, mild flavour.
10. Licorice Root (DGL Form)
Why it helps:
Licorice root has traditionally been used for gut health. The DGL (deglycyrrhizinated licorice) form removes harmful compounds but keeps the healing benefits.
How it treats GERD:
It increases mucus production in the stomach and oesophagus, shielding tissue from acid damage.
Tip: Use chewable DGL tablets before meals (but talk to your doctor first—especially if you have high blood pressure).
Bonus: What to Avoid
While the list above soothes your stomach, these common culprits do the opposite:
- 🍊 Citrus fruits and tomatoes (very acidic)
- 🍫 Chocolate (relaxes the LES)
- 🌶️ Spicy foods (irritating)
- ☕ Caffeine and alcohol (both worsen reflux)
- 🥤 Fizzy drinks (increase stomach pressure)
Simple Tips:
- Eat smaller meals
- Don’t lie down for at least 2–3 hours after eating
- Keep your head elevated when sleeping
- Chew slowly and avoid overeating
References
- GERD Diet: Foods That Help with Acid Reflux (and What to Avoid) – Cleveland Clinic, 2021. https://health.clevelandclinic.org/foods-help-heartburn/
- Heartburn-Friendly Foods: Eat This, Not That – Johns Hopkins Medicine, 2022. https://www.hopkinsmedicine.org/health/conditions-and-diseases/gerd-gerd-diet
- Dietary management of gastroesophageal reflux disease: A clinical review – Nutrients, MDPI, 2019. https://www.mdpi.com/2072-6643/11/1/15
- Aloe vera for treating symptoms of GERD – Journal of Traditional Chinese Medicine, 2015. https://pubmed.ncbi.nlm.nih.gov/26589343/
- Licorice Root and GERD – National Center for Complementary and Integrative Health, 2020. https://www.nccih.nih.gov/health/licorice-root