An antacid can help neutralize stomach acid immediately. Foods that help reduce symptoms like heartburn include lean protein and non-citrus fruits. High-fiber foods, such as vegetables and whole grains, can also reduce stomach acid.1

Acid reflux happens when stomach acid flows backward into the esophagus, causing heartburn. This burning pain in the chest can be a sign of gastroesophageal reflux disease (GERD). GERD is a chronic (long-term) condition that causes frequent episodes of acid reflux and heartburn.23

About 20% of people have GERD.4 Diet can impact the condition, as some foods can neutralize stomach acid. In contrast, acidic, fatty, and spicy foods increase stomach acid and worsen acid reflux for some people.3

What Is GERD?

GERD is a condition that causes frequent episodes of acid reflux, in which stomach acid moves backward and into the esophagus. The esophagus is the tube that connects the mouth to the stomach.5

You may experience heartburn, or burning behind the chest, as a result. Acid reflux and heartburn that occurs more than two times per week can be a sign of GERD, but not everyone with GERD will have heartburn.5

MedlinePlus. Gastroesophageal reflux disease.

Other GERD symptoms include:5

Asthma symptoms
A bad taste in the mouth
Difficulty swallowing
Dry cough

Foods That Neutralize Stomach Acid

Incorporating foods that neutralize stomach acid may prevent heartburn. A GERD diet can help you manage your symptoms and improve your quality of life.

1. Ginger

Research has shown that ginger contains compounds, such as gingerol and shogaol, which have anti-inflammatory effects. These compounds increase gastric emptying, meaning there’s less stomach acid to flow backward and into the esophagus.6

2. Gum

Chewing gum in moderation can ease heartburn. Saliva production increases when you chew gum. The saliva works against any stomach acid in the esophagus, which is the tube that connects the stomach to the throat.7

3. High-Fiber Foods

Fiber plays an important role in reducing heartburn symptoms. A diet low in fiber can slow down digestion and prevent the stomach from properly emptying. This can cause acid reflux symptoms like heartburn and regurgitation.8

Research has shown that people who eat fiber-rich foods have better digestion and less heartburn.8 High-fiber foods include:9

Fruit like apples, bananas, prunes, and berries
Nuts and seeds
Vegetables like spinach, asparagus, broccoli, and sweet potatoes with the skin
Whole grains like brown rice, quinoa, whole-grain bread, and oatmeal

4. Honey

Honey has a few benefits, including managing and reducing the risk of acid reflux. Eating honey helps coat the stomach lining and esophagus. This coating keeps food and juices from moving up into the esophagus.10

5. Lean Protein

You may find it helpful to eat leaner meats like chicken, turkey, or fish if you have heartburn.1112 It’s best to limit the use of oil and butter when you prepare lean meats or seafood. Try baking, broiling, or grilling methods.11

6. Low-Fat and Nonfat Dairy Products

People can experience fewer bouts of heartburn with low-fat meals.13 Choose low-fat dairy options, which may not aggravate your symptoms compared to higher or full-fat options. You could consume foods and beverages like low-fat and nonfat milk or drinks made with these kinds of milk, yogurts, ice cream, and cheeses.14

7. Non-Citrus Fruits

Non-citrus fruits, instead of citrus fruits, may be a better option to reduce or avoid heartburn.3 Some non-citrus fruits include:

Apples
Bananas
Grapes
Melons, including cantaloupe, honeydew, and watermelon
Pears

You may consider consuming the fruits in other forms. Two options include applesauce or freshly squeezed juice from non-citrus fruits.15

8. Vegetables

Vegetables can reduce heartburn symptoms. They’re a good source of fiber, low in fat, and are considered alkaline (low-acid) foods.1617

You can choose how you would like to include vegetables in your diet. Use vegetables in a salad, add chopped vegetables to your favorite meals, or blend them with fruits to make fresh juices.

Some examples of vegetables to consider eating include:11

Broccoli and cauliflower
Cabbage and spinach
Carrots
Corn
Cucumbers
Ginger
Green beans
Green peppers
Potatoes and sweet potatoes

9. Whole Grains

Whole-grain foods are a good source of fiber, which helps absorb stomach acid and support digestion.1 Examples of whole grains are:9

Brown rice
Couscous
Oatmeal
Quinoa
Whole-grain bread

Foods To Avoid

Some foods help reduce heartburn, while others do not. Keep in mind that different foods can impact people differently. Pay attention to how these foods affect your symptoms and eat them accordingly.

1. Acidic Foods

Tomatoes and citrus fruits like oranges, lemons, pineapples, and grapefruit can be highly acidic. The acid from these fruits can trigger heartburn symptoms.18

2. Chocolate

Chocolate is a source of caffeine, which can trigger acid reflux and heartburn. There are also chemicals in cocoa that relax the lower esophageal sphincter (LES).19 This muscle relaxes to let food enter the stomach, but it can also allow stomach acid into the esophagus.

3. Certain Drinks

Different types of drinks can worsen GERD. Some drinks may relax muscles in the esophagus, while others can enlarge the stomach, leading to stomach acid secretion.19

These drinks include:19

Alcohol
Carbonated drinks
Coffee and other caffeinated drinks

4. Garlic

Raw garlic has been shown to trigger heartburn in some people. It can increase the production of stomach acid, which can worsen acid reflux and GERD symptoms.1

5. High-Fat Foods

Foods that are high in fat may worsen heartburn. This happens because fats take longer to digest.20 Examples of fatty foods include dairy items—such as cheese, butter, and ice cream—and red meat.

6. Mint

It may be helpful to avoid products that are spearmint or peppermint flavored. Mint can inhibit the muscles in the esophagus from properly working.19

7. Onions

Onions contain high levels of fermentable fibers and fructans. These carbohydrates can increase stomach acid production and cause gastrointestinal (GI) distress in some people. Increased stomach acid might also worsen acid reflux and GERD symptoms.21

8. Spicy Foods

Spicy foods are known to irritate the stomach lining. This can play a role in the development of heartburn or make it worse.19

Treatments

There are medications available to reduce acid reflux and GERD symptoms, such as:5

Antacids: These medications are available over the counter. Antacids neutralize stomach acid, but they typically only work for short periods. Side effects may include constipation and diarrhea.
H2 blockers: The prescription-strength drugs reduce the amount of acid the stomach releases.
Proton pump inhibitors (PPIs): These drugs are available by prescription from a healthcare provider. PPIs help reduce the amount of acid the stomach makes.

A healthcare provider may advise surgery if GERD doesn’t go away with lifestyle changes or medications. Some therapies use an endoscope to alleviate symptoms. This device is a tube that enters the mouth and into the stomach.5

Home Remedies

There are also home remedies and lifestyle changes you can take to reduce heartburn symptoms. These include:222

Drinking alkaline water, which is water that’s less acidic and has a pH higher than 8
Eating smaller meals
Finding ways to reduce stress
Losing weight if you have overweight or obesity
Not bending over after eating
Quitting or not starting tobacco use or smoking
Sleeping so your head is raised about six inches above your stomach
Waiting to exercise after eating
Wearing loose clothes

When To Contact a Healthcare Provider

Consult a healthcare provider if you think your medications are causing heartburn. Allow them to give you guidance about stopping or changing medications. Never stop taking medications on your own.

Talk to a healthcare provider if you experience the following related to heartburn:2

Frequent, persistent heartburn
Persistent coughing or wheezing
Trouble swallowing
Unintentional weight loss
Worsening symptoms

Get immediate medical attention if you have:2

Bloody vomit or vomit that looks like it contains coffee grounds
Chest pain and discomfort
Tarry or maroon-colored stools

A Quick Review

You may want to try making some dietary changes to help ease symptoms, whether you experience heartburn occasionally or frequently. Foods like whole grains, fruits, vegetables, and lean protein help reduce the likelihood of heartburn.

Remember to try to avoid or reduce citrus fruits and foods high in fat or oil. Reach out to a healthcare provider to find treatment options if you continue to have heartburn and need support in managing symptoms.