Ultimate Guide To Managing Acid Reflux

Discloser: I am not a trained health professional. All articles are based on my own experience and opinions. Please consult with a health professional before making lifestyle changes.

Managing acid reflux can feel overwhelming, but with the right knowledge, you can significantly reduce symptoms and find relief. This ultimate guide covers everything you need to know: the causes and symptoms of acid reflux, foods that help calm it, meal ideas for home, strategies for eating out, and practical tips for symptom management. You’ll also find effective home remedies and lifestyle adjustments, plus access to a specialized meal plan designed to alleviate discomfort and help you enjoy food confidently.

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What is Acid Reflux

Acid reflux is a digestive problem that can be occasional or chronic. It happens when food hits your stomach and acids and enzymes start to break it down for digestion. These acids are really powerful and your stomach lining is strong enough to prevent any damage.

Your esophagus is the tube that connects your mouth to your stomach. It has a small valve at the end that will open and close to prevent stomach acid from entering the esophagus. However, when that valve doesn’t close properly it allows some of that stomach acid to travel back up into your esophagus causing a burning sensation and other discomforts.

Symptoms of Acid reflux

Acid reflux can vary in pain levels but the typical symptoms include:

Heartburn
Regurgitation (food coming back into your mouth from the esophagus)
Feeling like food is stuck in your throat
Coughing
Chest pain
Problem swallowing
Sore throat

GERD

Gastroesophageal reflux disease (GERD) is a digestive disorder that affects that valve at the end of your esophagus and causes chronic acid reflux. It can cause excessive pain and damage to your esophagus.

GERD is basically the extreme end of acid reflux and may require professional treatment. If you are diagnosed with GERD you may be prescribed medication or you may be able to manage the pain on your own through diet and lifestyle changes.

Heartburn vs GERD

Having occasional heartburn does not mean you have GERD. Typically GERD occurs when you experience acid reflux more than two times a week and often experience difficulty swallowing. If you think you might have GERD you should see a doctor to determine the best course of action.

However, heartburn is a symptom of acid reflux. To most people, it feels like a burning sensation in the middle of your chest and is caused by irritation to the lining of the esophagus caused by stomach acid. Heartburn may come on at any time but is likely to happen after eating or when you’re laying down.

What causes acid reflux

We know acid reflux happens when stomach acid comes in contact with the esophagus due to the valve at the end of the esophagus not working properly, but what causes that to happen?

Typically the answer you’ll find is inflammation. What causes inflammation? Well, a lot of things could trigger inflammation for you. Everyone may have something slightly different that triggers their acid reflux but here are the common causes of acid reflux:

Food triggers
Stress
Poor Gut Health
Smoking
Certain medications
Pressure on abdomen

Most Common Foods That Cause Acid Reflux

Different foods can affect people in different ways. If you’re experiencing a lot of acid reflux here is a list of the major trigger foods you may want to take a break from:

Fried Foods
Fatty Meats like beef and pork
Dairy
Coffee and other caffeinated drinks
Alcohol
Chocolate
Peppermint
Citrus fruits (oranges, grapefruit, lemons, pineapple etc)
Tomatoes
Tomato sauce
Spicy foods
Onions
Garlic
Carbonated drinks
Artificial Sugar
Creamy Sauces

How To Identify Your Trigger Foods

It’s really important to identify what foods or behaviors trigger your acid reflux so you can work to avoid them and let your body heal. This isn’t to say you can never have these foods again, just limit them and have a plan to handle your acid reflux if it does happen.

Here are some common acid reflux food trigger symptoms to look out for:

Cough
Sore throat
Bloating
Burping
Hiccups
Difficulty swallowing
Lump in throat

To help you identify your triggers, spend a week keeping a diary of what you eat, when you eat, and then how you feel during the day. Being mindful of how different foods affect you can help you figure out which foods are triggering your acid reflux. Take a break from your acid reflux trigger foods for a while and see if that helps reduce your acid reflux.

You can also read or listen to The inflammation spectrum book to learn about how different foods cause inflammation in the body which can result in acid reflux. It talks about how to identify which foods affect you negatively and how making small adjustments can help you feel better.

What To Eat With Acid Reflux

This list of foods is not complete and there are plenty of other foods you may find that either doesn’t trigger your symptoms or help relieve them.

Here are a few tips to keep in mind when selecting foods that will heal your body and prevent acid reflux in the long term.

Eating Lots Of Fiber

Fiber will help your body digest better and prevent excess stomach acid from causing acid reflux. Focus on including plenty of vegetables and whole grains into your diet. Be sure to drink plenty of water too.

Eating Real Whole Foods

By avoiding processed foods and focusing on real, whole foods you give your body more of the nutrients it needs to properly function and heal itself. Processed foods can often include additives that are irritating to our body causing problems such as acid reflux.

Eating Low Inflammation Foods

The list above is an example of low inflammation foods but there are plenty more out there. If you don’t understand what inflammatory foods are or which ones cause inflammation to you I recommend you read or listen to The inflammation spectrum book. It discusses the most inflammatory foods, their effect on your body, and how to determine which ones you personally should avoid.

Best Foods To Help With Acid Reflux

Everyone has their own acid reflux triggers and similarly every one’s body will respond differently to these foods. However, these are the most common foods that are not likely to trigger your acid reflux and can actually help heal your body.

Brown Rice
Quinoa
Oatmeal
Whole-grain bread
Lean proteins
Leafy green Vegetables (best if cooked)
Potatoes
Ginger
Melons
Bananas
Herbal Tea
Honey
Licorice
Aloe Vera
Cauliflower
Nuts
Bone Broth (Here’s a link to bone broth packets you can just add to warm water and sip on)
Egg Whites
Avocados
Flaxseed
Olive oil

Acid Reflux Grocery List

Produce:

Pumpkin and other squashes
Potatoes
Carrots
Broccoli
Brussel Sprouts
Cucumber
Green Beans
Peas
Cauliflower
Asparagus
Zucchinis
Apples
Melons
Bananas
Peaches
Watermelons
Avocados
Strawberries
Blueberries
Blackberries

Bakery:

Whole-grain bread (fresh bread is best)
Sourdough bread

Meat:

Chicken
Salmon
Shrimp
Lobster
Turkey

Dairy:

Eggs
Kefir
Almond Milk
Oat Milk
Feta Cheese
Blue Cheese

Frozen Goods:

Frozen veggies in steamable bags
Frozen mixed berries

Dry/Canned Goods:

Bone Broth (Here’s a link to bone broth packets you can just add to warm water and sip on)
Broth Based Soups (avoid tomato or dairy based soups)
Canned Tuna
Canned or Dry Beans
Canned or Dry Chickpeas
Nuts and seeds (if they don’t bother you)
Oatmeal
Brown Rice
Quinoa
Flaxseed
Pumpkin Seeds
Whole grain pasta

Snacks:

Whole grain crackers
Whole grain pretzels
Graham crackers
Rice cakes
Sunflower seeds

Spices/Baking Goods:

Ginger
Honey
Olive oil

Beverages:

Kombucha
Aloe Vera Juice
Chamomile Tea
Herbal Tea
Licorice Tea

Acid Reflux Diet

During your transition phase, you’ll want to eat a fairly bland diet. Remember, this is only for a few weeks and not forever. Remember to be kind and patient with yourself during this transition, it won’t always be easy but it will get better.

Here’s a list of a few things to focus on:

Bone Broth (Here’s a link to bone broth packets you can just add to warm water and sip on)
Broth Based Soups
Chicken
Fish
Tuna
Eggs
Beans
Nuts and seeds (if they don’t bother you)
Steamed Veggies
Pumpkin and other squashes
Potatoes
Cauliflower
Fruit smoothies
Melons
Bananas
Avocados
Oatmeal
Whole-grain bread
Brown Rice
Quinoa
Ginger
Honey
Kefir
Kombucha
Chamomile Tea
Herbal Tea
Aloe Vera

Examples of Acid Reflux Diets

When I went through my transition I was in college so I focused on pretty simple, cheap meals that I could take to class with me. I also don’t mind eating the same thing every day. So I essentially had a protein shake for breakfast, chicken and veggies for lunch and dinner, and a smoothie for a snack. I was in no way restricting calories, just limiting my selection. If you need more variety here are some other ideas of what you can do.

Breakfast: Oatmeal (overnight oats, low sugar), Eggs (plain, no onions, peppers, or cheese), plant-based protein shakes (best to avoid dairy for a bit), smoothie

Snacks: Fruit, cooked vegetables (no raw veggies)

Lunch/Dinner: Cooked Chicken with rice, Fish, Potatoes, broth-based soups like a chicken noodle or bone broth (not tomato-based), lunch meat with whole wheat crackers

Acid Reflux Friendly Breakfast Ideas

Basic eggs with sourdough toast
Whole Wheat English Muffins
Oat flour pumpkin muffins
Overnight oats
Breakfast burritos

Acid Reflux Friendly Lunch Ideas

Avocado Panini
Canned Soup
Salmon Bowl
Chickpeas, Roasted Veggies and Rice
Warm Salads

Acid Reflux Friendly Dinners

Chicken, Potatoes and Veggies
Fish and Veggies
Bone Broth (to cook your rice or pasta, or add rice noodles to it)
Chickpeas, Roasted Veggies and Rice
Italian Chicken
Buttered Noodles
Baked Potato

Acid Reflux Friendly Snack Ideas

Hummus and veggies
Applesauce
Whole grain rice cake with almond butter and banana Slices
Hard-boiled eggs
Sugar-free Pudding with dairy-free milk
Jello
Smoothies

Best Drinks To Get Rid Of Acid Reflux

Apple Cider Vinegar And Honey
Aloe Vera Juice
Herbal Tea
Coconut Water
Smoothies

Acid Reflux Smoothie Recipes

Drinking smoothies can be a really great way to add soothing foods to your diet while also giving your digestive system a break. I also found that an ice-cold smoothie was easier on my esophagus than anything else.

Best Things to Add To A Smoothie for Acid Reflux

The thing I love about smoothies is the endless combinations! Here’s a list of some of my favorite things to add to smoothies that can actually help relieve your acid reflux symptoms.

Greens
- Avocados
- Spinach (if your stomach can handle raw spinach)
Fruits
- Bananas
- Pears
- Strawberries
- Blueberries
- Blackberries
- Raspberries
- Watermelon
Liquids
- Coconut water
- Almond Milk
- Oat Milk
- Cashew Milk
- Water
Additional
- Oatmeal
- Ginger
- Protein powder (plant-based is best)

Acid Reflux Smoothie Recipes

Feel free to add protein powder to any of these smoothies if you’d like, I recommend using a plant-based protein like this one over a whey-based protein just to avoid the dairy.

Banana and Coconut
- 1 banana
- 6 ice cubes
- 1 ½ cup coconut water
- ¼ cup almond milk
- Blend together. You can adjust the amount of liquids until you reach your desired level of thickness.

Refreshing Watermelon
- 2 cups watermelon
- 1 cup strawberries
- 2 oz lemon juice
- Ice
- Blend together. A little bit of lemon juice will add flavor but may be too acidic for you so proceed with caution.

Acai Smoothie Bowl
- 2 cups mixed berries (strawberries, blueberries, blackberries)
- ½ Avocado
- 1 packet Acai Smoothie Mix
- Toppings
  - Bananas
  - Raspberries
  - Granola
  - Honey
- Blend together the berries, Avocado, and Acai Smoothie Mix. Add water or coconut water if it’s too thick. Smoothie bowls are meant to be pretty thick but you might need a little more liquid to make sure it blends well. Pour into a bour. Top with desired toppings. I love bananas, fresh raspberries, granola, and a drizzle of honey.

Mixed Berries
- 2 cups mixed berries (strawberries, blueberries, blackberries)
- 1 banana or ½ Avocado
- 1 cup oat milk or choice of milk
- Blend together. You can adjust the amount of liquid until you reach your desired thickness.

Acid Reflux Meal Plan

This acid reflux-friendly meal plan is PACKED with meal ideas and recipes to keep you full without triggering your acid reflux. No need to stick to plain chicken and vegetables, this meal plan has so many options especially designed not to trigger your acid reflux.

Inside you’ll find 50 recipes plus even more simple meal ideas for breakfast, lunch, and dinner as well as bonus recipes and ideas for smoothies, snacks, and desserts! Find grab-and-go breakfast options, cold and warm lunch options, and dinner recipes the whole family can enjoy with you. You’ll also find my guide to eating out to ensure you can still enjoy life while healing from acid reflux.

Click Here To Get The Meal Plan

Guide To Eating Out With Acid Reflux

Let’s look at why fast food or eating out gives you more acid reflux than normal, tips for eating out, and what to order at actual places to give you some peace of mind.

Tips For Eating Out With Acid Reflux

Know Your Trigger Foods

First things first you should have a basic idea of the foods that cause acid reflux and your specific trigger foods. This can help you better navigate a menu and know what to exclude from your meal. In general, you’ll want to avoid these foods when eating out:

Fried Foods
Red Meat
Tomatoes
Dairy
Caffine
Soda
Alcohol
Citrus Fruits
Onions and Garlic
Sugar

Take slippery elm before or after eating

I believe in indulging yourself occasionally, even with acid reflux. If I know I’ll be ordering a few drinks and eating dairy at a restaurant I’ll take 1-2 slippery elm capsules before going or after I’m done eating. Being prepared for your symptoms is the best thing you can do while still enjoying the foods you love.

Skip The Soda And Alcohol

I recommend avoiding soda and alcohol to prevent acid reflux and switching to water or herbal tea instead. You can try some mocktails but they are typically really sugary and the sugar may trigger your acid reflux.

Fast Food Orders For Acid Reflux

These may not be the best options for you if you’re currently dealing with a flare-up, but these are the options that are least likely to trigger your acid reflux from popular US fast-food restaurants. This list is not extensive and there may be more items at these locations that are acid reflux friendly and/or their menus might change. However, this list can give you a starting point.

Proceed with caution and base your decisions on your known trigger foods. You may need to adjust orders to avoid toppings like tomatoes and onions if you’re sensitive to those. The biggest things to watch out for beyond your trigger foods are foods high in fat and added sugars.

Mcdonalds: Chicken McNuggets, Chicken Sandwiches, Smoothies, Hotcakes, Oatmeal
Starbucks: Decaf Coffee with Plant-Based Milk – limit the syrups and sweeteners, Herbal Teas, Refreshers, Oatmeal, Kale & Mushroom Egg Bites, Plain Bagel, Plain Croissant, Pumpkin Loaf, Chicken and Hummus Protein Box
Chick-fil-A: Chicken Biscuit, English Muffin, Grilled Chicken Sandwich, Grilled Nuggets, Cool Wrap, Market Salad (if you can handle lettuce), Chicken Noodle Soup
Taco Bell: Crispy Chicken Taco (no tomatoes), Beans, Rice, Bean Burrito (no onions), Quesadilla or Chicken Quesadilla (if you tolerate dairy), Power Bowl (no tomatoes or onions)
Wendy’s: Classic Chicken Sandwich (no tomato), Grilled Chicken Sandwich (no tomato), Chicken Nuggets, *Caesar salad, *Southwest Avocado Salad (no tomatoes or bacon), *Apple Peacan Salad *(if you can handle lettuce), Baked Potato, Honey Butter Biscuit
Chipotle: Burrito / Bowl / Tacos (Toppings: Chicken, Rice, Beans, Guacamole, Tortilla), Quesadilla (if you tolerate dairy)
Panda Express: Steamed Brown Rice, Steamed Broccoli, Mushroom Chicken, Kung Pao Chicken, Honey Walnut Shrimp

What To Order At A Restaurant For Acid Reflux

Heading to a restaurant? Here are some of the major things to avoid and things to look for at the major cuisine restaurants.

Steakhouse:

Places like Texas Roadhouse, Chili’s, Applebees, Outback Steakhouse, Longhorn Steakhouse, Sizzler, etc.

What To Avoid:

Steak and other red meat
Fried Appetizers
Breaded Appetizers
Chili
Gravy
Lemon juice

What To Look For:

Grilled chicken
Grilled Shrimp
Baked or Grilled Fish
Steamed vegetables
Baked potato
Sweet potato

Italian Restaurants

Places like Olive Garden, Macaroni Grill, Carrabba’s Italian Grill, Maggiano’s Little Italy, Buca di Beppo, The Old Spaghetti Factory, etc.

What To Avoid:

Anything tomato-based
Heavy cheese
Sausage or pepperoni
Excess garlic (if you’re sensitive)
Heavy desserts like cheesecake or tiramisu

What To Look For:

Dishes with little to no cheese
Pasta “en brodo” which is a light broth-type sauce
Minestrone or pasta fagioli soups
Chicken dishes
Cooked vegetable sides

Mexican Restaurants

Places like Chipotle, Taco Bell, Moe’s Southwest Grill, Qdoba, Del Taco, El Pollo Loco, Cafe Rio, etc.

What To Avoid:

Salsa
Tortilla chips
Sangria and Margaritas
Pork and Beef

What To Look For:

Guacamole
Flour tortillas
Chicken Fajitas (without peppers or onions)
Refried beans
Rice
Chicken or Fish

Chinese Restaurants

Places like Panda Express, P.F. Chang’s, Pei Wei Asian Kitchen, Bd’s Mongolian Grill, etc.

What to avoid:

Egg rolls
Breaded and fried entrees
Spicy dishes

What to look for:

Dishes with vegetables and light sauce
Rice
Chicken or Shrimp dishes
Fortune Cookies
Egg Drop Soup

Habits to prevent acid reflux

If you regularly experience acid reflux then we want to work on healing your body so that it can handle a variety of foods in the future. There are a few strategies I’ve found to help me prevent acid reflux in the long run.

Take A Prebiotic And Probiotic

First and foremost, we want to focus on healing your gut. Acid reflux and other stomach issues are often caused by an imbalance of gut bacteria. By taking a prebiotic and probiotic you’ll start to balance the good and bad bacteria in your gut and allow your body to better respond to a variety of foods. You may have to pull out your trigger foods for a few weeks after starting a probiotic to allow your body to heal. However, the long-term goal is to allow your body to heal enough that it can handle everything you eat. You may not be able to overindulge every day on your trigger foods but after a while, you should be able to have them in moderation without feeling like you’re going to die. This is my favorite probiotic (Ortho Molecular Biotic Probiotic).

Sleep on your left side

Proper sleeping posture is really important. If you’re a side sleeper make sure you sleep on your left side, this allows your stomach to be properly situated while you sleep. If you sleep on your left side your stomach isn’t at the right angle and stomach acid might creep up while you sleep. You can also try propping your head up with a few extra pillows to keep it elevated during the night. If you only really have acid reflux in the mornings this is probably your trigger.

Intermittent Fasting

This has surprisingly been really helpful for me personally. Switching to a loose intermittent fasting schedule has improved my acid reflux and a variety of other stomach issues like bloating. Basically, I only eat within an 8-12 hour window. Typically that looks like eating breakfast around 9 am or 10 am and then dinner around 8 pm or 9 pm and no late-night snacking. Giving your body at least a 12-hour break from food allows your body to properly digest your food and give it some rest. To start, try just eating dinner at your normal time and then not eating a few hours before bed. If you eat right before going to bed or laying down right after dinner that in itself may cause some acid reflux.

Mindful Eating

A common trigger of acid reflux is overeating or eating too fast. If this is your trigger you might only experience acid reflux occasionally and not from any particular foods. You might get it most during a rushed lunch where you’re traveling or multitasking or maybe when you’re eating with friends. Being mindful about what you’re eating means focusing on the meal itself without being distracted by your phone or other tasks and listening to your body so you can stop eating when you’re full. Sometimes it takes us a few minutes to realize we’re full, so slow down and really pay attention to your body.

Get Some Exercise

Regular exercise can reduce inflammation in your body and aid in preventing acid reflux. If you’re having a flare-up I don’t recommend doing a lot of exercises that require you to move up and down a lot (like burpees). Instead, start with a gentle walk outside or some lightweight training. HITT workouts will likely be too much for you during a flare-up.

Reduce Stress

Stress is my main trigger, so I know how hard it can be to reduce it. However, reducing stress can be a major relief to acid reflux and other stomach issues. What I try to do to reduce stress is plan times in my day where I have nothing scheduled. Time for myself where I can binge Netflix, take a bath, listen to soothing music, whatever I feel like doing at the moment. It also helps to write what’s causing my stress in a journal. I’ve also found talk therapy to be really helpful.

Home Remedies for Acid Reflux

Slippery Elm

This is my go-to supplement for acid reflux. I thought it was strange at first but it’s seriously magic! I take 1-2 slippery elm capsules whenever my acid reflux starts to bother me and it handles it really quickly. You can order slippery elm on Amazon or pick it up at your local grocery store or health foods store.

Apple Cider Vinegar

Mixing a tablespoon of apple cider vinegar in a glass of warm water with some honey can really help your acid reflux. Personally, this is more of a long-term strategy than a quick-acting remedy. For some people, this can make the acid reflux worse, but for a lot of people, it helps balance acidity in your stomach which will prevent pain.

Aloe Vera

Drinking Aloe Vera can help cool the heat you may experience really quickly. It’s great when you’re on the go or need some immediate relief while you wait for a longer-term remedy to help. Aloe Vera drinks come in a large variety of flavors and you can typically find a few at gas stations and your typical grocery store. For the best selection check out your local whole foods or other natural food/health food store.

Peppermint

I’m personally not a fan of anything peppermint, but peppermint has been known to settle stomachs and aid in reducing acid reflux. Try a warm peppermint tea to help soothe your throat.

Bananas

If you experience acid reflux often try eating more bananas. They’re known to help with acid reflux and can be soothing to eat during a flare-up.

Avoid Raw Veggies

If you experience acid reflux often you’ll want to avoid raw vegetables and stick to steamed or cooked vegetables. For some of us with sensitive stomachs the raw veggies can cause more irritation to the stomach lining which may aggravate your acid reflux.

What to do during an acid reflux flare-up

Take Slippery Elm

Slippery Elm is my ultimate go-to. It’s a simple capsule you can take when your acid reflux starts to bother you and for me, it typically helps the discomfort go away overnight. It can be fast-acting for some but if you’re feeling a lot of heartburn you may want to take some slippery elm and do another one of the following to find relief while it kicks in.

Drink aloe vera juice

Drinking aloe vera juice can help if you’re feeling a lot of heat with your acid reflux. It has more temporary effects but can provide you some relief while the Slippery Elm kicks in. You can typically find aloe vera juice in the produce section at your local grocery store or online. I’d recommend you choose one with no added sugar if that’s one of your trigger foods.

Eat soothing foods

During an acid reflux flare-up, you’ll want to pay special attention to your diet and be sure to avoid any potential triggers that may make it worse. If the pain makes it hard to eat or you don’t have much of an appetite try drinking an acid reflux-friendly smoothie. You can also try sipping on an herbal tea like ginger, licorice, chamomile, turmeric, or slippery elm tea.

Take a moment to breathe deeply or meditate

If stress is your acid reflux trigger (like me) it may help to take a moment and ground yourself. Find a quiet place and take a few deep breaths or meditate for a few minutes. It may still be helpful to take slippery elm to help with the pain but grounding yourself can help your body return to normal.

Avoiding bending over or laying down

During an acid reflux flare up avoid bending over or laying down. If you do lay down try to lay on your left side to prevent even more stomach acid from entering your esophagus. I find that certain workouts like burpees will always aggravate my acid reflux so I try not to do many like that.

How To Get Rid Of Acid Reflux For Good

Dealing with occasional acid reflux after a spicy meal or when you overeat is common, however chronic acid reflux can cause major issues in your life.

I relied on antacids for 5 years until I started to focus on healing my body and weaned myself off of my prescription so my body could better handle my day-to-day life. If you’re in a similar place, read how to get off your antacid in four weeks.