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A practical GERD diet guide with foods that tend to help, foods that commonly trigger reflux, meal timing tips and a sample day of eating.
By Editorial Team · Updated · 2 min read
This article is awaiting review by a qualified medical professional.
Quick answer
A GERD diet emphasises oatmeal, whole grains, non-citrus fruit, vegetables, lean protein and healthy fats, and limits fried and fatty food, chocolate, mint, coffee, alcohol, citrus, tomato and spicy dishes. Triggers differ from person to person, so a food diary helps. Smaller meals, not lying down for 2 to 3 hours after eating, and weight loss often help more than any single food.
Food can influence acid reflux, but the evidence shows that reactions vary from person to person. Guidelines recommend avoiding specific foods only if they trigger your symptoms, alongside weight loss and changes in how and when you eat. Read our full guide to GERD for medical treatment.
Write down what you eat, the time, and any symptoms over 2 to 4 weeks. This helps identify your own triggers, so you avoid only what affects you rather than cutting out everything.
Some healthy reflux-friendly foods, such as beans, onion and certain vegetables, can cause gas. If you have both problems, see foods that cause gas and bloating.
After operations such as Nissen fundoplication, your team will give you a staged plan, starting with liquids and soft foods.
See a doctor if reflux is frequent despite dietary changes, if you have difficulty swallowing, weight loss, vomiting, or black stools. Do not rely on diet alone if you have warning signs.
Oatmeal and other whole grains, bananas, melons, apples and pears, green vegetables, root vegetables, lean poultry and fish, egg whites, and small amounts of healthy fats such as olive oil and avocado are usually well tolerated. Ginger can also soothe the stomach for some people.
Common triggers include fried and fatty foods, chocolate, mint, coffee, alcohol, fizzy drinks, citrus fruit, tomato-based foods, onion, garlic and spicy food. Not everyone reacts to every trigger, so you only need to avoid the ones that affect you.
Diet alone rarely cures GERD, but the way you eat, such as smaller meals, avoiding late meals and losing excess weight, can reduce symptoms considerably. Many people still need medicines.
Milk may give brief relief, but fat and protein can trigger more acid production later. Low-fat or plant-based milk may be better tolerated.
This article is for educational purposes only and does not replace advice from a doctor or other qualified health professional. See our medical disclaimer.
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