GERD can turn mealtime into a balancing act. One wrong bite and heartburn hits hard—but not all foods are foes. In fact, some unexpected ingredients actually help calm the fire.
This list highlights 15 lesser-known choices that many people with reflux find surprisingly soothing. They’re gentle, flavorful, and ready to earn a spot on your plate.
1. Oatmeal
Warm, soft, and fiber-rich, oatmeal is a go-to for gentle mornings. It absorbs stomach acid and helps keep digestion steady.
Skip the citrus or heavy cream and top with sliced bananas or almond milk. It’s satisfying without the risk.
2. Fennel
This crisp veggie offers a mild licorice flavor and natural digestive perks. Fennel has compounds that relax the gut and reduce bloating.
Eat it raw in salads or roast until caramelized. Its soothing crunch can settle the stomach after a long day.
3. Bananas
Naturally low in acid, bananas coat the stomach lining with a soft, starchy layer. Their potassium helps balance pH in the gut.
They’re portable, filling, and sweet enough to satisfy cravings without triggering symptoms. A classic choice that’s gentle and reliable.
4. Melon
Honeydew and cantaloupe bring hydration and coolness to the table. They’re low in acid and easy on tender stomachs.
Melons offer subtle sweetness with a high water content. For many, they provide refreshing relief on warmer days.
5. Almond Milk
Plant-based and non-acidic, almond milk is a great swap for traditional dairy. It won’t trigger excess acid the way cow’s milk might.
Use it in cereal, smoothies, or sauces. Its mild flavor blends well while keeping things calm.
6. Couscous
Fluffy and quick-cooking, couscous is lighter than pasta and rarely causes reflux. It’s easy to flavor without relying on heavy fats.
Pair it with grilled veggies or lean protein. This little grain delivers satisfaction without the afterburn.
7. Ginger Tea
Spicy without being harsh, ginger helps reduce inflammation and calms the stomach. It’s long been used to fight nausea and bloating.
Sip slowly and skip the sugar. A warm mug can ease symptoms and steady digestion naturally.
8. Baked Sweet Potatoes
Naturally sweet and full of fiber, sweet potatoes are filling without being acidic. Their starch helps buffer stomach acid.
Bake or steam them, and keep toppings simple. They’re grounding, hearty, and kind to the gut.
9. Aloe Vera Juice (Low Sugar)
In small amounts, aloe vera juice can coat and soothe the esophagus. Look for versions labeled for digestion with little or no added sugar.
A few ounces before meals may help reduce irritation. Use sparingly and check with your doctor first.
10. Parsley
More than garnish, parsley has carminative properties that aid digestion. It’s also a natural breath freshener post-meal.
Add it fresh to soups, grains, or eggs. Its bright flavor brings lift without triggering reflux.
11. Chamomile Tea
Known for its calming effect, chamomile relaxes the digestive tract and may ease stress-related reflux. Its floral notes are gentle and mild.
Enjoy it before bed or after dinner. It’s a soothing ritual that signals the body to unwind.
12. Zucchini
Low in acid and easy to digest, zucchini is a safe veggie for most people with GERD. It’s versatile and pairs well with lean proteins.
Sauté, roast, or spiralize into noodles. It adds bulk to meals without any bite back.
13. Turkey
Lean and low-fat, turkey is a safer meat choice compared to beef or pork. It’s high in protein but less likely to trigger symptoms.
Choose roasted or grilled cuts without skin. Keep spices minimal, and serve with gentle sides like rice or squash.
14. Papaya
This tropical fruit contains natural enzymes like papain that support digestion. It’s mildly sweet and smooth in texture.
Try it diced, blended, or chilled. For many, it helps break down proteins and keeps meals moving gently.
15. Slippery Elm Powder (In Water Or Tea)
Slippery elm creates a soothing gel when mixed with liquid. It coats the throat and stomach lining, offering protective relief.
Stir it into warm water or blend into herbal tea. Its texture may be new, but the results can feel instantly calming.