Though occasional acid reflux is usually harmless, chronic reflux – known as gastro-oesophageal reflux disease (GORD or GERD) – can cause discomfort and damage if left unmanaged.
Let’s look at what causes acid reflux, which natural foods and supplements may ease symptoms, and which foods and drinks to avoid.
What Is Acid Reflux?
Acid reflux occurs when stomach acid flows back into the oesophagus, irritating its lining. This is often due to a weakened lower oesophageal sphincter (LES) – the muscle that should close tightly after food enters the stomach.
Common symptoms include:
Heartburn (burning sensation in your chest)
Regurgitation of sour liquid or food
Bloating and burping
A lump-in-the-throat sensation
Chronic cough or hoarseness
Foods That May Help Ease Acid Reflux
Certain foods can soothe the digestive system, reduce inflammation, and help prevent reflux symptoms:
1. Oats
A great start to the day. Oats are high in fibre and absorb stomach acid, reducing the risk of reflux.
2. Ginger
Ginger is a natural anti-inflammatory and has been used for centuries to aid digestion. Try it in teas, smoothies, or grated into soups.
3. Bananas
Low in acid and high in potassium, bananas can help coat the oesophageal lining and reduce discomfort.
4. Melons
Watermelon, cantaloupe, and honeydew are low-acid fruits that are gentle on the stomach.
5. Leafy Greens and Non-Citrus Vegetables
Spinach, kale, cucumbers, and broccoli are low in acid and rich in nutrients.
6. Almond Milk
Unlike cow’s milk, almond milk is alkaline and may help neutralise stomach acid.
Natural Supplements for Reflux Relief
Slippery Elm
Forms a protective coating in the digestive tract. Often taken as a tea or lozenge.
Liquorice Root (DGL)
Deglycyrrhizinated liquorice supports the mucous lining of the stomach and oesophagus. Use caution with liquorice if you have high blood pressure.
Aloe Vera Juice
Soothes inflammation in the gut lining. Choose a version specifically labelled for internal use and free from laxative compounds.
Probiotics
Found in fermented foods or supplements, probiotics help support a healthy gut microbiome, which can aid digestion and reduce reflux.
Chamomile Tea
May reduce inflammation and promote relaxation of the digestive tract, helping to ease symptoms.
🚫 Foods and Drinks to Avoid
Certain foods relax the LES or increase stomach acid production, worsening reflux. Try reducing or avoiding:
High-Fat Foods
Fried foods, fatty meats, full-fat dairy, and creamy sauces slow digestion and increase pressure on the stomach.
Tomato-Based Products
Tomatoes and sauces are acidic and can aggravate the oesophagus.
Citrus Fruits
Oranges, lemons, limes, and grapefruits are high in acid and often trigger symptoms.
Spicy Foods
Chilli peppers, hot sauces, and curry dishes can cause heartburn in sensitive individuals.
Chocolate
Contains both caffeine and theobromine, which can relax the LES.
Caffeine and Carbonated Drinks
Coffee, cola, and fizzy drinks increase acidity and gas, making reflux more likely.
Alcohol
Wine, beer, and spirits relax the LES and can irritate the oesophagus.
Tips for Managing Acid Reflux Naturally
Eat smaller meals more frequently
Avoid lying down after eating (wait at least 2–3 hours)
Raise the head of your bed if reflux occurs at night
Maintain a healthy weight – excess weight increases pressure on the stomach
Wear loose-fitting clothes to reduce pressure on your abdomen
Final Thoughts
While acid reflux can be frustrating, natural strategies – including diet adjustments and herbal remedies – can make a big difference. However, persistent symptoms should be discussed with a healthcare provider, especially if accompanied by unexplained weight loss, difficulty swallowing, or persistent pain.
Try keeping a food diary to help identify your personal triggers – and don’t forget to listen to your gut.