Acid Reflux Diet: What to Eat, What to Avoid, and How It Really Works

When you feel that burning sensation rising from your stomach into your chest, you’re not just having a bad meal—you’re dealing with acid reflux, a common condition where stomach acid flows back into the esophagus, causing irritation and discomfort. Also known as gastroesophageal reflux disease (GERD), it affects millions of people who rely on diet changes more than pills to find relief. This isn’t about cutting out everything you love. It’s about making smart swaps that actually work.

What you eat directly affects how often and how badly your acid reflux flares up. Certain foods relax the lower esophageal sphincter—the muscle that keeps acid where it belongs—letting it creep upward. citrus fruits, like oranges and grapefruit, are highly acidic and trigger reflux in most people. fried foods, including french fries and fried chicken, slow digestion and increase pressure on the stomach. Even chocolate, coffee, and carbonated drinks can be troublemakers, not because they’re acidic, but because they loosen that protective muscle. On the flip side, foods like oatmeal, ginger, leafy greens, and non-citrus fruits like bananas and melons are gentle on the stomach and help reduce inflammation.

Timing matters too. Eating late at night or lying down right after a meal gives acid the perfect chance to rise. Most people feel better when they stop eating at least three hours before bed. Smaller meals also help—overeating stretches the stomach and pushes acid upward. People who’ve managed their reflux successfully don’t just avoid triggers; they build meals around foods that calm the system. It’s not magic. It’s biology.

Some of the posts below dig into how medications like prednisone or nortriptyline can worsen reflux by relaxing the esophageal muscle or slowing digestion. Others show how lifestyle changes—like weight management or sleep posture—combine with diet to reduce symptoms long-term. You’ll find real examples of what worked for others, from simple swaps to structured meal plans. No fluff. No guesswork. Just what helps, what doesn’t, and why.

Spicy Foods and GI-Irritating Medications: How to Reduce Heartburn Risk

Learn how spicy foods and common medications like aspirin and pantoprazole trigger heartburn-and what actually works to reduce symptoms without giving up flavor or your prescriptions.

Full story