Ginger is an anti-inflammatory all-star that you may know for its effectiveness in easing nausea. Though studies have yet to prove that ginger has anti-acid properties, some people also use it as a tonic for reflux.


Whole grains like oatmeal are another excellent choice for stamping out the fires of inflammation. Oats can absorb stomach acid, reducing the amount available to splash up into the esophagus.


Research shows that a high-fiber diet can reduce gastroesophageal reflux, decreasing the frequency of heartburn.


All the H2O in watermelon is super hydrating. That's a good thing not only for your overall wellness but for your acid balance, too. Foods with water help dilute stomach acid, minimizing reflux. Meanwhile, watermelon carries plenty of antioxidants like lycopene, carotenoids, and vitamin C to put systemic inflammation in its place.


Much like watermelon, cantaloupe is made up mostly of fluid. Each fruit is 90% water! Make a cantaloupe smoothie, parfait, or fruit salad, and let this hydrating snack do its calming work on your stomach acid.

Raw Spinach

Where can you find both fiber and fluid? In leafy greens, of course! Raw spinach is a wellspring of both these components—and since it is an alkaline food, it won't spike the acid in your belly.


We couldn't tout spinach without mentioning its leafy green cousin, kale. Besides immune and skin-supporting vitamins A and C, bone-supporting vitamin K, and health-protective antioxidants, kale rivals spinach for fiber and fluids. It's far more likely to calm reflux than stoke its fires.


To fight heartburn, Harvard Health suggests replacing saturated fats with unsaturated ones, like the kind you'll find in avocados. These creamy fruits are high in healthy monounsaturated fats and might help dial down inflammation.


If you had to pick a hydrating vegetable, we bet you'd name celery. This crunchy veggie's ample water content and non-acidic nature make it ideal for eating with GERD. Keep some cut-up celery in your fridge for easy-access snacks and meal prep.

Whole Wheat Bread

For reflux, a piece of whole wheat toast might be the best thing since, well, sliced bread. The whole grains in this sandwich staple contain fiber that can mitigate symptoms. A recent study found that dietary fiber might be one key to decreasing heartburn.

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