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Acid Reflux (GERD) Diet Chart

Written by The Healing Nobs Editorial Team
Reviewed for clinical accuracy by a practising, licensed physician · How we review · Last reviewed

Foods to soothe heartburn and reduce reflux

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Acid Reflux (GERD) Diet Chart

Foods to soothe heartburn and reduce reflux

✅ Eat freely
🍌Bananas
🥬Leafy greens
🌾Oats
🥒Cucumber
🌿Ginger
🥛Greek yoghurt
🐟White fish
🐔Chicken (skinless)
🥚Eggs
🍠Sweet potato
🌾Brown rice
🥦Broccoli
🥕Carrots (cooked)
🌱Almond milk
🍑Cantaloupe
🟡 Limit
🍞Wholegrain bread
🥛Cow milk
🥑Avocado
🥔Potato
🐟Fatty fish
❌ Avoid
☕Coffee
🍷Alcohol
🍫Chocolate
🌶️Spicy food
🍅Tomato sauce
🍊Citrus fruits
🧅Onions (raw)
🧄Garlic (raw)
🥤Carbonated drinks
🍔Fast food
🍕Pizza
🍩Pastries
HEALINGNOBS.COM · EVIDENCE-BASED NUTRITION
📖 Overview

What this chart is built on

Acid reflux happens when stomach acid escapes upward. Diet is the #1 controllable factor. Cut common triggers (alcohol, coffee, spicy, fatty), eat smaller meals, and lean on alkalising foods. Most see major improvement in 2 weeks.

✅ Eat freely

Top 15 foods to eat

The complete list with daily frequency and why each food works.

🍌
Bananas
Alkaline, soothes lining
daily
🥬
Leafy greens
Low acid, fibre
daily
🌾
Oats
Fibre absorbs acid
daily
🥒
Cucumber
Hydrating, alkaline
daily
🌿
Ginger
Anti-inflammatory
daily
🥛
Greek yoghurt
Probiotics, fat-free
daily
🐟
White fish
Lean protein
3x weekly
🐔
Chicken (skinless)
Lean protein
daily
🥚
Eggs
Low acid
daily
🍠
Sweet potato
Alkalising
3x weekly
🌾
Brown rice
Easy on stomach
daily
🥦
Broccoli
Alkaline, gentle
daily
🥕
Carrots (cooked)
Easy to digest
daily
🌱
Almond milk
Alkaline
daily
🍑
Cantaloupe
Alkaline melon
daily
🟡 Eat moderately

Foods to limit (5 items)

OK in moderation but don't go overboard.

🍞
Wholegrain bread
OK in moderation
1 slice/meal
🥛
Cow milk
Low-fat better
½ cup
🥑
Avocado
Fat content limit
¼ daily
🥔
Potato
OK boiled, not fried
small portion
🐟
Fatty fish
Salmon — small portion
100g 2x weekly
❌ Avoid

Foods to avoid completely (14 items)

Cut these for clear improvement.

☕
Coffee
Relaxes LES, acidic
🍷
Alcohol
Relaxes LES
🍫
Chocolate
Relaxes LES, caffeine
🌶️
Spicy food
Direct irritant
🍅
Tomato sauce
Acidic
🍊
Citrus fruits
Acidic
🧅
Onions (raw)
Triggers reflux
🧄
Garlic (raw)
Triggers reflux
🥤
Carbonated drinks
Bloats stomach
🍔
Fast food
Fatty, fried
🍕
Pizza
Tomato + cheese trigger
🍩
Pastries
Fatty, sugary
🌶️
Pepper
Direct irritant
🧀
Hard cheese
Fat content
🔬 The Science

Why this works

The evidence behind each food choice.

  1. 1The lower esophageal sphincter (LES) keeps acid down. Coffee, alcohol, chocolate, and fatty foods relax it.
  2. 2Eating large meals stretches the stomach and pushes acid up.
  3. 3Lying down within 3 hours of eating massively increases reflux.
  4. 4Smoking damages the LES — quit for major improvement.
  5. 5Weight loss reduces reflux dramatically — visceral fat pushes on stomach.
💡 Tips

Beyond the food

Habits that multiply your results.

1
Eat 5-6 small meals instead of 3 large
2
Stop eating 3 hours before bed
3
Sleep with head elevated 6 inches
4
Lose 5kg if overweight — biggest single change
5
Quit smoking — damages LES directly
6
Try alkaline water for 2 weeks

Want the full healing plan?

This chart pairs with our complete acid reflux (gerd) diet chart guide.

View Full Guide →

Sources & further reading

We write from peer-reviewed research and clinical guidance. These links let you read the underlying evidence yourself rather than taking our word for it.