15 Foods That Help Fight Heartburn and GERD

Fennel may not only help to improve digestion, but reduce acid reflux. Licorice-like in taste, it’s a low-acid vegetable that can be served raw, stewed or roasted. Transform fennel into a simple salad by pairing it with apples for an elegant side dish.

Broccoli, like many other vegetables, won’t worsen acid reflux. Broccoli’s low-acid content is particularly helpful, adding colour, flavour and nutrition to pasta, acting as a reflux-free replacement to acidic tomato sauces.

Whole grains, like quinoa, are mild, low-acid food options that are well tolerated by those experiencing heartburn. High in fibre, quinoa improves digestion as a whole, providing protein, B vitamins and minerals to boot. Try tossing it with your favourite roasted veggies for a hearty, satisfying salad.

Rice, like other grains, helps to absorb excess acid in the stomach, helping to halt heartburn. Turn rice into the main event by creating this tasty Hakka fried rice.

Bananas are a heartburn-reducing tropical fruit that are easily digested. Mild on the stomach, the creamy fruit helps to coat the stomach. This classic banana bread pairs perfectly with a cup of calming ginger tea!

Ginger soothes digestion, reduces acid reflux, improves circulation and has powerful anti-inflammatory properties – it’s a true digestion superfood. Sip a mug of ginger tea throughout the day or use it in a glaze for omega-3-rich salmon.

Yogurt coats the stomach to stop acid reflux and provide immediate relief. Opt for a probiotic-rich option to improve digestion in the long run, helping to reduce the incidence of heartburn in the future. Use as a base for smoothies, on granola or transform into a creamy base for eggs.

Parsley is a digestion helper, breath freshener and acid reflux reducer. This common leafy herb can be more than just a garnish, especially when used as a flavourful base for soup, like in this herby green goddess soup.

Unlike orange juice, which can make heartburn worse, apple juice offers a refreshing, low-acid substitute. Turn apple juice into an adults-only cocktail with this nostalgic childhood beverage.

Bitter greens improve digestion by triggering helpful digestive enzymes. This means that enjoying them more often can help to reduce acid reflux. Try dandelion greens, radicchio, endive and other bitter vegetables a few times per week.

A low-acid food that can be used in its rolled, steel-cut or flour form, oats are a blank canvas for flavour. If you want to pair this breakfast staple with coffee, be careful, as coffee often makes heartburn worse. Stick to herbal tea and whip up a batch of this warming matcha yogurt oatmeal bowl.

Those who experience acid reflux and heartburn may need to avoid lactose-based milks due to their fat content. Almond milk is a lean, mild-tasting alternative to cow’s milk, and can be used with great success in cooking and baking. Try this colourful almond milk-based smoothie to please tummies and taste buds alike.

A low-acid fruit that’s unlikely to exacerbate acid reflux, melons are a refreshing choice that pair with savoury and sweet flavours. Enjoy with Greek yogurt in the morning, as a gourmet snack with prosciutto, or as the base of a refreshing salad.

High-fat foods, like whole milk, can cause intolerable heartburn and acid reflux. Reach for skim milk instead, using it as a low-fat replacement to whole milk in smoothies, milk lattes and more.

Natural foods with a gelatinous texture, like aloe vera, flaxseed, seaweed and chia seeds, may help to calm heartburn after it starts. With a neutral flavour, chia seeds can be jazzed up any way you like. Add them into fluffy pancakes for a healthy spin on your favourite breakfast.