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Esophageal Health/Reflux Eating Plan

List of Foods to Eat with Acid Reflux

Let’s talk about foods to eat or not eat with acid reflux. Earlier we discussed some of the health conditions that affect the esophagus. Here are some ways to help reduce reflux which can help keep esophagus healthier which can help reduce other illnesses.

There are several things that we can do to provide relief for our esophagus, let’s talk about what we might be able to do to help keep this organ healthy and in working order:

  1. Acidic foods can increase the likelihood reflux. Some of these foods include tomatoes and citrus fruits. Dr. Jamie Koufman has put together some extensive acid tables and has some great books and resources (I have included her website under resources)
  2. Fatty foods can also put someone at risk for reflux, these include fried foods, fatty meat, chocolate and pizza.
  3. Certain spices and flavorings like chili powder, cayenne pepper, black pepper and peppermint.
  4. Carbonated drinks can increase bloating which can increase reflux.
  5. For some people who have reflux symptoms that are also linked to irritable bowel symptoms, the low fodmap diet may provide benefits.
  6. Eating slowly and chewing food fully is another important thing that we can do to help.
  7. Sometimes extra weight can push against the stomach and esophagus so losing a few pounds may help some people.

Other Lifestyle Habits That can Help:

  1. Lying on our left side instead of right, stomach or back can help reduce reflux.
  2. Don’t lie down after a meal. Wait at least two hours.
  3. Avoid tight fitting clothing.
  4. Elevate your head while sleeping.
  5. Stop smoking.
  6. Limit alcohol.
  7. Reduce stress.
  8. Try a meal plan with low acid fruits and vegetables, whole grains, healthy fats like avocado, nuts and olive oil and lean meats.

You can find out more about reflux and other health conditions of the esophagus here.


GERD Diet: Foods That Help with Acid Reflux (Heartburn) | Johns Hopkins Medicine

Gastroesophageal reflux disease (GERD) – Diagnosis and treatment – Mayo Clinic

Dr. Jamie Koufman – LPR, Acid Reflux, Chronic Cough & GERD Specialist

Acid reflux can be a serious condition if not treated. Work with your doctor and get help from a registered dietitian to help personalize your diet if needed.

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