A balanced diet containing nonacidic fruits, vegetables, lean protein sources, and probiotic-rich foods may help relieve heartburn symptoms and benefit overall health and well-being.
Some foods may trigger heartburn. Limiting trigger foods and eating a balanced diet may help relieve heartburn and other symptoms of gastroesophageal reflux disease (GERD).
If lifestyle changes such as dietary adjustments do not relieve heartburn, people may need to speak with a doctor about other treatment options.
Foods to help with heartburn
According to a 2023 review, dietary changes and other lifestyle factors are important and effective supporting treatments for people with GERD.
Research does not suggest that there is a single, specific food that treats heartburn. However, certain foods may trigger heartburn and other GERD symptoms, so limiting or replacing trigger foods may offer some relief.
A 2019 review suggests that certain diets, including the Mediterranean diet and a low carbohydrate diet, may protect against acid reflux.
Similarly, another 2023 review suggests that a diet involving functional foods may help relieve GERD symptoms by reducing reflux, improving digestive function, and reducing inflammation.
Functional foods are those that offer extra benefits beyond their basic nutritional value that may support a person’s overall health and well-being.
The following foods may have beneficial effects on people with heartburn.
Fruits
A 2017 study of 3,979 Iranian adults suggests that people with a higher fruit intake had a lower risk of GERD than those with the lowest fruit intake.
The 2023 review categorizes fruits as naturally functional foods rich in nutrients and other beneficial compounds that promote overall well-being and health.
Fruits that may benefit people with heartburn include:
bananas
papaya
apples
pears
melon
However, citrus or acidic fruits, such as lemons and tomatoes, may worsen heartburn and other GERD symptoms.
Leafy green vegetables
The 2017 study on Iranian adults associates fruits and vegetables with a lower GERD risk.
They did not find the same potential protective effect when looking at vegetable intake alone, without fruits. However, the study’s authors suggest this may be due to the limited range of vegetable intake in the research.
The 2023 review suggests that leafy green vegetables, which are naturally low in fat and sugar, may have positive effects on people with GERD. This includes:
spinach
broccoli
kale
Brussels sprouts
asparagus
Whole grains
A balanced diet involving whole grains may also benefit people with heartburn and other GERD symptoms. Whole grains are rich in fiber and may help improve overall digestion.
Whole grains include the following:
barley
rye
quinoa
oats
brown rice
Lean protein
Lean or low fat proteins may be more suitable than high fat alternatives since these may trigger acid reflux. Lean protein options to consider include:
tofu
skinless poultry, such as chicken or turkey
fish
Probiotic-rich foods
A 2020 review highlights that 11 out of 14 comparisons in the included research found positive effects of probiotics on GERD symptoms, including heartburn.
However, the review authors note that only five of the 14 studies were of good quality and that despite initial encouraging results, further research is necessary.
The following probiotic-rich foods may benefit people with GERD symptoms:
kefir
yogurt
kimchi
sauerkraut
Anti-inflammatory foods
According to the 2023 review, chronic inflammation may worsen GERD symptoms, such as heartburn. The review’s authors suggest that people with these symptoms may benefit from anti-inflammatory foods as part of a balanced diet.
This may include:
turmeric
fatty fish, such as salmon
flaxseed
chamomile tea
ginger
Other dietary habits to relieve heartburn
As well as including certain foods in a balanced diet, the following dietary habits may benefit heartburn and other GERD symptoms:
eating smaller meals
avoiding eating late at night
eating more slowly
staying properly hydrated
avoiding lying down soon after eating
Maintaining or achieving a moderate weight may also help a person manage symptoms such as heartburn.
Foods that might worsen heartburn
Certain foods may trigger heartburn and other GERD symptoms. Limiting these may help a person relieve their symptoms.
Common trigger foods include:
acidic foods, such as tomatoes and citrus fruits
chocolate
alcohol
coffee
high fat foods
spicy foods
mint
Keeping a food diary may help people identify foods that trigger their heartburn.
When to speak with a doctor about heartburn
Lifestyle changes, including new dietary habits, may be enough to manage heartburn.
However, people may benefit from speaking with a doctor if they experience the following:
heartburn happens most days
home management strategies do not help
new symptoms, including:
frequently getting sick, which may involve regular vomiting
food getting stuck in the throat
weight loss for no apparent reason
A doctor may be able to prescribe treatments or recommend over-the-counter medications, such as antacids and H2 blockers.
Sometimes, a doctor may suggest surgical interventions to offer relief from GERD symptoms.
Summary
A balanced diet rich in certain fruits, vegetables, whole grains, and probiotic foods may help relieve heartburn and GERD symptoms. Some people may also benefit from substitutions, such as swapping high fat meats for lean alternatives.
Changes in dietary habits, such as eating smaller meals, eating more slowly, and staying hydrated, may also help reduce heartburn.
If home management strategies do not help with heartburn, or if heartburn worsens despite lifestyle changes, people can discuss other treatment options with a doctor.