Introduction – Fruits That Help Acid Reflux

As someone who has personally experienced acid reflux many times, I know how uncomfortable and disruptive it can be. Acid reflux occurs when stomach acid backs up into the esophagus, causing symptoms like heartburn, regurgitation, and difficulty swallowing. While there are medications that can help manage acid reflux, altering your diet to include more alkaline foods can also provide relief. Many fruits fit into this category of foods that can neutralize stomach acid and reduce symptoms. In this article, I’ll discuss which fruits are best for acid reflux and provide tips for incorporating them into your diet.

What is acid reflux?

Acid reflux, also called gastroesophageal reflux disease (GERD), is a digestive disorder where contents from the stomach move upwards into the esophagus, causing irritation and discomfort. This happens when the muscle between the esophagus and stomach (lower esophageal sphincter) does not close properly after eating, allowing acid and undigested food to reflux back up. Common symptoms of acid reflux include heartburn, regurgitation, bloating, nausea, and difficulty swallowing. If left untreated, acid reflux can damage the esophageal lining and cause serious complications. Making dietary and lifestyle changes are often the first line of treatment.

Why fruits can help

Certain fruits can help relieve acid reflux thanks to their high fiber content and alkaline pH levels. Dietary fiber adds bulk to digested food contents within the stomach, absorbing excess acid while stimulating movement through the digestive tract. The natural acids found in most fruits also help neutralize stomach acid while providing key vitamins and minerals. Eating fiber-rich fruits after meals fills you up faster, preventing overeating and discomfort. Additionally, fruits have an alkaline pH which counters the stomach acid that causes reflux. Their high water content also washes away irritating acids without overstimulating further production.

Fruits That Help With Acid Reflux

Bananas

Bananas are one of the best fruits to eat for acid reflux since they are naturally low in acid, coat the stomach lining, and contain compounds that stimulate mucus production which protects against irritation from stomach acid. Their smooth, mushy texture also makes them easy to digest. For best results, eat bananas when they are slightly ripe but still firm.

Melons

Melons such as cantaloupe, honeydew and watermelon have a very high water content which helps dilute stomach acid and relieve reflux symptoms. They are also low acid fruits. Melons are digested quickly, reducing chances of fermentation which can trigger reflux. Eat melons on their own as a snack or dessert after meals.

Apples

Apples contain the soluble fibers pectin and malic acid which help strengthen the valve between the stomach and esophagus, preventing acid backup. They increase saliva production to neutralize esophageal acid and stimulate digestion. Apples can be eaten raw, baked, or pureed. Do not drink apple juice which lacks the beneficial fibers.

Berries

The antioxidants in strawberries, blueberries, blackberries and raspberries help protect and strengthen the esophageal lining from acid damage. Their fiber content also slows digestion and prevents constipation. Eat a bowl of mixed fresh berries after meals or on top of oatmeal. Avoid sugary jams or syrups which can worsen reflux.

Root Vegetables and Greens

Root veggies like potatoes, sweet potatoes, parsnips and beets are starchy, alkaline vegetables that absorb excess stomach acid. Cruciferous greens like kale, spinach and broccoli are also great for acid reflux thanks to their fiber, vitamins and minerals. Cook them lightly for easy digestion.

Tips for Eating These Fruits

Eat them raw

Get the most benefits by eating these fruits raw and avoiding added sugars or fats which can stimulate acid production.

Avoid citrus fruits

While other fruits help relieve acid reflux, citrus like oranges, grapefruit and lemons contain acids that can irritate the stomach lining and esophagus. Avoid them if you have frequent reflux.

Don’t eat too much

Overeating fruit can cause bloating and fermentation, making reflux worse. Stick to about 1-2 servings with meals or snacks. Spread fruit intake throughout the day.

Avoid high fat foods

Greasy, fried and fatty dishes delay stomach emptying, increasing pressure on the esophageal sphincter. Eat minimal added fats with fruits.

Conclusion

Summary

Acid reflux is an uncomfortable condition that can disrupt sleep, work, and quality of life. Making dietary changes like eating more alkaline, low-acid fruits can help relieve symptoms without medication. Some of the best fruits to incorporate for acid reflux are bananas, melons, apples, berries and certain vegetables. Be sure to eat them raw, in moderation and avoid high fat foods for optimal relief. Paying attention to your personal triggers and adapting your diet takes trial and error. With a little patience, you’ll discover which fruits work best to reduce your acid reflux discomfort.

The following article discusses dietary intake in relation to the risk of reflux disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747955/

Key Takeaways

• Fiber-rich, alkaline fruits help absorb stomach acid and prevent reflux after meals.
• Bananas, melons, apples and berries are ideal low-acid fruits to eat.
• Avoid citrus fruits which can further irritate the esophagus.
• Eat fruits raw and minimally processed.
• Don’t overeat fruit or pair it with fatty foods.
• Work fruits into a balanced diet tailored to your reflux triggers.

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