GERD / Acid Reflux Diet Guide

Gastroesophageal reflux disease — stomach acid frequently flows back into the oesophagus, causing heartburn.

⚕️ Medical disclaimer: This guide provides general nutritional information and is not a substitute for personalised medical advice. Always consult your healthcare team before making significant dietary changes.

✓ What to Eat

✓ Oatmeal

Absorbs stomach acid and provides a gentle, filling base

✓ Lean proteins

Low fat content reduces reflux triggers compared to fatty meats

✓ Melon & banana

Low-acid fruits less likely to trigger symptoms

✓ Ginger tea

Has natural anti-inflammatory properties for the digestive tract

✗ What to Avoid

✗ Citrus fruits

High acidity can directly trigger heartburn

✗ Tomato-based sauces

Highly acidic, a common reflux trigger

✗ Caffeine & chocolate

Both relax the lower oesophageal sphincter, allowing acid to escape upward

✗ Spicy & fatty foods

Slow digestion and increase pressure that promotes reflux

Practical Tips

💡 Avoid eating before bed

Leave 3 hours between your last meal and lying down

💡 Eat smaller meals

Large meals increase stomach pressure and reflux risk

💡 Elevate your head while sleeping

Gravity helps keep stomach acid where it belongs

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