Following a Low Acid Diet to Manage Acid Reflux

Understanding Acid Reflux and GERD

Acid reflux occurs when stomach acid flows backwards up into the esophagus. This can cause uncomfortable symptoms including burning chest pain, sore throat, and a bitter taste in the mouth after eating. Frequent reflux is called gastroesophageal reflux disease (GERD).

Following a low-acid diet is often recommended to help decrease reflux episodes and manage GERD. Avoiding foods and drinks that trigger acid production can relieve symptoms.

Causes of Excess Stomach Acid

Common culprits driving excess acid production include:

• Eating large, heavy meals
• Consuming acidic, spicy or fat-rich foods
• Drinking alcohol, coffee, sodas
• Eating too close to bedtime
• Being overweight or obese
• Pregnancy hormone changes
• Smoking cigarettes

Identifying Low Acid Foods

Vegetables

Most vegetables are great low-acid options:

• Lettuces and greens - arugula, spinach, romaine, kale
• Cruciferous veggies - broccoli, Brussels sprouts, cabbage
• Root vegetables - potatoes, sweet potatoes, carrots
• Squashes - zucchini, pumpkin, butternut
• Legumes - green beans, snap peas

Fruits

Choose less acidic fruits like:

• Bananas
• Melons - cantaloupe, honeydew, watermelon
• Papaya
• Pineapple
• Mango
• Ripe pears
• Applesauce

Grains

Safe grains with no acid include:

• Oats
• Rice - white or brown
• Quinoa
• Couscous
• Grits
• Polenta

Proteins

Get proteins from:

• Chicken breast
• Turkey
• Fish - salmon, tilapia, cod
• Eggs
• Tofu

Incorporating Non-Acidic Foods

Low Acid Breakfast Ideas

• Oatmeal with bananas and honey
• Veggie scramble with eggs, spinach, sweet potatoes
• Yogurt parfait with pineapple, cottage cheese
• Quinoa porridge with applesauce

Lunch and Dinner Options

• Chicken kale salad
• Minestrone soup
• Salmon with zucchini noodles and rice
• Turkey wraps with lettuce, carrots, cabbage

Smart Snacks

• Smoothies with bananas, mango, spinach
• Energy bites - oats, peanut butter, honey
• Rice cakes
• Cottage cheese and melon
• Carrot and cucumber sticks

Beverage Options

Keep sipping:

• Water - flat or mineral
• Herbal teas - chamomile, ginger, mint
• Decaf coffee or tea in moderation
• Plant-based milks - almond, coconut, oat

Sample Meal Plans

Eating from the non-acidic foods list each day can effectively help control reflux. Here is a sample low acid menu:

Day 1

• Breakfast: Oatmeal with bananas, honey, coconut milk
• Lunch: Turkey wraps with roast veggies, havarti, spinach
• Dinner: Baked salmon with quinoa pilaf and string beans
• Snacks: Mango slices; melon and pineapple chunks

Day 2

• Breakfast: Veggie scramble with eggs, sweet potatoes, kale
• Lunch: Chicken salad sandwiches on oat bread
• Dinner: Veggie soup, side salad with chickpeas and baby carrots
• Snacks: Rice cakes with cottage cheese; apple sauce

Focusing on non-acidic foods when following a diet for acid reflux or GERD can help reduce symptoms and discomfort. Be sure to avoid common triggers as well like coffee, alcohol and large portions.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.