7 Step diet for heartburn, gerd, and acid reflux symptom relief and treatment


Acid reflux, known as Gastroesophageal reflux disease (GERD) to medical professionals, is a disease that plagues thousands of Americans as well as people around the world.

Sufferers of this condition can have episodes occur randomly as well as a result of typical everyday living such as eating food, taking medication, genetic predispositions, and lifestyle choices.

The key to mitigating this condition is to implement a diet that does not cause stomach acid to rise or unnecessary irritation of stomach lining. This post is a compilation of foods for use as heartburn and GERD remedies to mitigate, or over time suppress, chronic episodes of Acid Reflux.  

Routine Application  

  1. Fibrous foods 

Oatmeal is a particularly fibrous and nutritious food that can do wonders for acid reflux and digestive efficiency. In addition to those benefits, fiber can help you feel fuller longer and faster, making you less prone to overeat and trigger acid reflux symptoms such as heartburn. The compounds Thiamine, niacin and Vitamin B6 in oatmeal also stops a overproduction of stomach acid, greatly helping the frequency and severity of reflux episodes. 

Other great whole grain foods very high in fiber are whole grain rice and breads. Whole grains as a family greatly neutralize stomach acid and absorb digestive acids and enzymes easily so there is no painful overflow. 

Please make a personal note not to every load your fiber down with refined sugars to make it “taste better”, the refined sugars are only going to contribute to heartburn down the line. 

  1. Alkaline Fruit 

Apples are a phenomenal soldier to combat acid reflux due to abundant amounts of calcium, magnesium, and potassium, ingredients all present in Acid Reflux medications. These nutrients have been shown in studies to mitigate symptoms over time, and occasionally can provide faster relief from discomforting symptoms.  

Papayas are another phenomenal fruit to combat acid reflux because of the compound papain. Papain is a powerful digestive enzyme seen in a great amount of digestive dietary supplements as well as meat tenderizers; it helps a variety of digestive issues from indigestion and chronic diarrhea. This enzyme can greatly aid in not only acid reflux, but all around better digestive health. 

A specific fruit in particular, bananas, are very high in fiber and help ward off indigestion and promote intestinal health, decreasing the severity and frequency of episodes.  Bananas especially help ease discomfort caused by this condition by coating the esophageal lining and combatting throat soreness and the bitter acidic taste. 

Melons, such as cantaloupe and honeydew, contain a lot of magnesium same as most acid reflux medications do, making them a natural avenue of similar effect. Also they are a very mildly acidic fruit, lessening its agitation when combines with stomach acid. 

Pineapples, although they are citrus, make up for it with vitamin C, vitamin B1, vitamin B6, magnesium, dietary fiber and bromelain. Bromelain specifically is a protein digesting enzyme that aids digestion and also reduce inflammation and swelling, something that can immediately help discomforting symptoms of this condition. 

  1. Green Vegetables 

Spinach in addition to being alkaline, as other items on this list, they are loaded with antioxidants which help the body to make proper enzymes for digestion. 

Kale is not only alkaline also, and it is also a adequate source of plant protein that can help replace animal proteins in your diet, which can help lower acid reflux symptoms and episodes also. 

Broccoli in addition to its alkaline properties, its low fat and high fiber content can help minimize insulin in blood, which is great for your digestive system in general. 

  1. Healthy Fats  

There are also a plethora of foods with healthy fats such as avocados, walnuts, and flaxseed that can mitigate symptoms and over time maybe remove them completely with regular consumption. 

There is also an abundance of healthy unsaturated fats in oils that you can put in food for flavor, as well as use them in cooking such as olive oil, sesame oil, and sunflower oil. 

A fun sweet way to consume these fats is also with nut butters such as peanut butter and almond butter. They can be added to everything! 

  1. Watery Foods 


Cucumber and Lettuce are alkaline foods that are lower in PH, making them perfect for sufferers of acid reflux through not triggering symptoms. 

  1. Ginger 

Ginger has a long history in Chinese medicine, very effective in alleviating symptoms of gastrointestinal distress. It is great at eliminating intestinal gas and soothing the intestinal tract aiding in elimination or waste from the body. It helps with not only indigestion, but also soothing sore throats and bitter mouth tastes, other systems associated with acid reflux episodes. 

  1. Alkaline Grains 

Nuts are great for unsaturated and easily digestible fats and power packed with a plethora of nutrients that help greatly with overall body and digestive health. Weather they are added on top of a salad, or eaten as a midday snack, they are sure to make you feel full and eat less, and also help your intestines to better absorb nutrients and eliminate waste.  

Final Thoughts 

In conclusion, acid reflux is a condition that can run you life but with the proper tools and preparation with your diet, it can be controlled or eliminated. Remember these abbreviated tips below when you go shopping for your food: 

1. Fibrous foods directly help acid reflux through mitigating stomach enzymes and acids as well as preventing indigestion and encouraging intestinal absorption and health preventing the overabundance of stomach acids and enzymes. 

2. Alkaline fruits such as apples, bananas, and papayas are not only low acidity and help digestive health, but also possess enzymes that can aid in the breakdown of food also, preventing symptoms on another front. 

3. Green vegetables also help through not only their alkaline properties but also their nutrients that help the body better absorb nutrients, thus preventing the episodes of acid reflux. 

4. Heathy Fats are great for overall health as well as prepping the digestive tracts to absorb nutrients, contract, and eliminate waste; this reduces indigestion as well as overproduction of stomach acids. 

5.  Watery fruits and vegetables are good to provide immediate relief by diluting stomach acids, but also help reduce the intensity of stomach acid overproduction over time. 

6. Ginger is  known all over the world as well to medical practitioners and holistic healers as a great weapon to fight not only acid reflux, but also any type of stomach or intestinal discomfort. It provides immediate relief as well as long term mitigation of symptoms. 

7.  Alkaline Grains are great fixes for not only immediate snacking, but can be added into any diet style as something to nourish the body, add fiber, and also encourages the breakdown of foods entering the body. 

I hope this gave you some direction on how to manage, and hopefully eliminate annoying Acid reflux through eating healing and healthy whole foods.

Much love, peace, and happiness. 😊

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Published by

Mareka Belcher

Founded by Mareka Belcher an independent freelance entrepreneur and student out to help others find their own wellness and balance.

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