Food for Acid Reflux – 10 of the Best and Worst Foods You Should Eat and Avoid

Acid reflux, a common digestive problem that affects people of all ages, is especially concerning for seniors because of age-related physiological changes that can exacerbate symptoms. In this article, we will show you a comprehensive list of the 10 best and 10 worst food for acid reflux to aid in managing your nutrition.

Understanding Acid Reflux and GERD

Acid reflux is a digestive disorder that causes irritation and discomfort by allowing stomach acid or bile to flow backwards into the oesophagus. When the lower oesophageal sphincter (LES), a muscular ring that acts as a one-way valve between the stomach and oesophagus, becomes weak or relaxes inappropriately, this condition occurs. Obesity, smoking, pregnancy, and certain medications are all factors that contribute to acid reflux.

Per research published in the journal Gut, the prevalence of GERD in the UK is estimated to be around 8.8% to 25.9% of the adult population, with similar rates reported across Europe. Another UK-based study found that the prevalence of GERD increased with age, with the highest rates observed among individuals aged 60 and older. These statistics highlight the importance of understanding and managing acid reflux for seniors, who are more likely to experience persistent symptoms and complications.

GERD, an abbreviation for gastroesophageal reflux disease, is a chronic and severe type of acid reflux. Persistent occurrences of acid reflux can lead to GERD. The development of GERD is frequently associated with a sustained weakening of the LES, allowing stomach acid to continually flow back into the oesophagus, causing ongoing discomfort and potential complications.

Symptoms and Complications of Acid Reflux and GERD

The symptoms and complications of acid reflux for seniors, including GERD, can range in severity from mild to severe and depend on the frequency of reflux episodes and the individual’s overall condition.


The following are the most common acid reflux symptoms:

  1. Heartburn

Heartburn is a medical condition identified by a burning sensation in the chest, specifically behind the breastbone, which typically aggravates when an individual lies down or bends over. It is the most common acid reflux and GERD symptom.

  1. Regurgitation

Regurgitation refers to the sensation of stomach acid or sour liquid flowing back into the throat or mouth, sometimes accompanied by a sour or bitter taste.

  1. Chest Pain

Discomfort or pain in the chest may be misdiagnosed as a heart problem. Unlike heart pain, however, this pain usually does not radiate to the arms or jaw.

  1. Difficulty Swallowing

Dysphagia is the sensation of food stuck in the throat or chest.

  1. Chronic Cough, Sore Throat, or Hoarseness

These symptoms can occur due to stomach acid irritating the throat and vocal cords.

  1. Nausea or Vomiting

While less common, some people with GERD may experience nausea or vomiting due to stomach contents refluxing.


If acid reflux and GERD are not treated, they can lead to more serious complications, such as:

  1. Oesophagitis

Inflammation of the oesophagus is caused by prolonged stomach acid exposure. Oesophagitis can cause pain, difficulty swallowing, and forming oesophagal ulcers.

  1. Oesophageal Ulcers

Oesophageal ulcers are painful sores in the oesophagus due to stomach acid irritation. Ulcers can cause pain, bleeding, and swallowing difficulties.

  1. Oesophageal Strictures

Narrowing of the oesophagus is caused by scar tissue formation due to chronic inflammation. Strictures can impair swallowing and necessitate medical intervention to dilate the narrowed area.

  1. Barrett’s Oesophagus

A precancerous condition in which tissue similar to the intestine lining replaces the normal oesophagal lining. Long-term acid exposure causes this change, significantly increasing the risk of developing oesophagal cancer.

  1. Respiratory Issues

Due to the aspiration of stomach acid into the lungs, chronic acid reflux can cause respiratory problems such as asthma, bronchitis, or pneumonia.

  1. Tooth Erosion

Stomach acid reflux into the mouth can erode tooth enamel, causing tooth sensitivity and an increased risk of cavities.

Early detection and treatment of acid reflux and GERD are critical for avoiding complications and maintaining overall health.

A crucial aspect of managing and preventing acid reflux and GERD is maintaining a healthy diet. Knowing how to manage a diet for acid reflux can significantly reduce the frequency and severity of reflux episodes, positively impacting seniors’ overall well-being.

Including food for acid reflux that helps neutralise stomach acid or promote digestion, such as lean proteins, whole grains, and non-acidic fruits and vegetables, can help alleviate symptoms and improve overall digestive health.

Maintaining a balanced diet for acid reflux and adopting healthy eating habits, such as eating smaller meals and avoiding lying down soon after eating, are also essential for seniors who want to learn how to avoid acid reflux.

10 Worst Foods for Acid Reflux

Seniors with acid reflux or gastroesophageal reflux disease (GERD) must be careful about their foods. Certain food for acid reflux cause or aggravate acid reflux symptoms due to their effect on the lower oesophagal sphincter (LES) or stomach acid production. It is essential to incorporate food for acid reflux that helps neutralise stomach acid or promote digestion.

Here is a list of ten worst foods for acid reflux that should be avoided or consumed with caution. 

  1. Citrus Fruits

Oranges, lemons, limes, and grapefruits are high in citric acid, which can cause or worsen acid reflux by increasing stomach acid production and irritating the oesophagal lining.

  1. Spicy Foods

Hot peppers, curry, and other spicy dishes can relax the LES, allowing stomach acid to flow back into the oesophagus. Spicy foods can also irritate the oesophagal lining, exacerbating heartburn symptoms.

  1. Tomatoes

Tomatoes and tomato-based products, such as marinara sauce and ketchup, contain a high amount of acid, which can irritate the oesophagus and cause reflux symptoms.

  1. Garlic and Onions

While these flavourful ingredients are beneficial in many ways, they can relax the LES and contribute to acid reflux symptoms, especially when consumed in large quantities or raw.

  1. Caffeine

Coffee, tea, and other caffeinated beverages can stimulate stomach acid production and relax the LES, increasing the likelihood of acid reflux.

  1. Carbonated Beverages

Drinking carbonated beverages like soda and sparkling water can result in bloating and increased pressure on the LES, potentially causing reflux symptoms.

  1. Chocolate

The presence of caffeine and theobromine in chocolate can lead to a relaxation of the LES; as a result, stomach acid may flow back into the oesophagus. 

  1. Fried and Fatty Foods

High-fat foods, such as fried foods, take longer to digest and can pressure the LES, causing it to relax and triggering acid reflux symptoms.

  1. Alcohol

Alcohol can relax the LES, increase stomach acid production, and slow digestion, exacerbating acid reflux symptoms.

  1. Peppermint

While peppermint is commonly used as a digestive aid, it can cause the LES to relax, worsening acid reflux symptoms in some people.

Identifying and avoiding these foods can be an important step in managing acid reflux, especially for seniors more prone to it.

10 Best Foods for Acid Reflux

A nutritious diet is essential for managing and preventing acid reflux in seniors. Consuming foods that help relieve symptoms can be an effective strategy. These foods can neutralise stomach acid, soothe the oesophagus, or properly help the lower oesophagal sphincter function (LES).

Here is a list of ten of the best foods for acid reflux that seniors should think about including in their diets.

  1. Oatmeal

This high-fibre breakfast staple can aid stomach acid absorption, reducing reflux symptoms and promoting regularity.

  1. Ginger

Ginger, known for its anti-inflammatory properties, can help soothe the digestive system and reduce oesophagal inflammation.

  1. Leafy Greens

Leafy greens like spinach, kale, and arugula are low in acid and high in fibre, which can aid in neutralising stomach acid and promoting healthy digestion.

  1. Lean Proteins

Incorporating lean proteins like chicken, turkey, and fish into the diet can help strengthen the LES and reduce the risk of reflux. Instead of fried, choose grilled, baked, or poached options.

  1. Whole Grains

Brown rice, whole-wheat bread, and quinoa are fibre-rich whole grains that promote healthy digestion and potentially reduce the risk of experiencing acid reflux symptoms.

  1. Melons

Watermelon, cantaloupe, and honeydew are low-acid fruits that can soothe the oesophagus and alleviate reflux symptoms.

  1. Bananas

These low-acid fruits can help coat the oesophagus, reducing the risk of reflux and relieving heartburn.

  1. Almonds

Almonds are alkaline, which helps to neutralise stomach acid and alleviate acid reflux symptoms.

  1. Probiotic-rich Foods

Probiotic-rich foods such as yoghurt, kefir, and sauerkraut contain beneficial bacteria that can help sustain a healthy gut microbiome, promoting digestive health and reducing the likelihood of acid reflux symptoms.

  1. Herbal Teas

Teas with soothing properties like chamomile, liquorice, and slippery elm can help relieve heartburn and acid reflux symptoms. Caffeinated teas should be avoided because they can aggravate reflux.

Seniors can proactively manage their symptoms and promote better digestive health by incorporating these ten best foods for acid reflux into their diet.

Tips for Managing Acid Reflux Through Diet

Seniors with acid reflux or GERD can alleviate their symptoms by making dietary changes. Their overall health can be significantly improved by incorporating a diet for acid reflux. 

Here are some dietary suggestions on how to avoid acid reflux:

  1. Control Portion Sizes and Meal Frequency

Smaller meals throughout the day can be beneficial in reducing the amount of stomach acid produced, which is an effective strategy for seniors on how to avoid acid reflux, whereas larger meals can increase the risk of experiencing this condition.

  1. Stay Hydrated

Consuming adequate water and other non-acidic fluids can aid in diluting stomach acid and minimising the risk of acid reflux symptoms. To stay hydrated and promote digestive health, seniors should drink at least eight glasses of water per day.

  1. Avoid Trigger Foods

Since certain foods can cause acid reflux symptoms, it is critical to identify and avoid them. Spicy foods, citrus fruits, and carbonated beverages are among the worst foods for acid reflux. Seniors should incorporate easily digestible food for acid reflux, like lean proteins and whole grains.

  1. Incorporate Healthy Foods

Eating the right food for acid reflux that help relieve symptoms can be effective. Incorporating oatmeal, ginger, leafy greens, lean proteins, whole grains, melons, bananas, almonds, probiotic-rich foods, and herbal teas into the diet for acid reflux can be beneficial managing acid reflux symptoms. These are among the best foods that can alleviate symptoms of acid reflux.

  1. Discuss Dietary Changes with a Healthcare Professional

Seniors with acid reflux or GERD should consult their doctor before starting any diet for acid reflux. Certain foods or beverages may need to be eliminated from their diet to effectively manage symptoms.

Seniors can reduce their chances of experiencing uncomfortable acid reflux symptoms and improve their overall digestive health by making diet changes to help them learn how to avoid acid reflux. 

Embracing a Healthier Diet for Effective Acid Reflux Management

Diet is important in managing and preventing acid reflux for seniors with more persistent symptoms due to age-related physiological changes. Seniors can effectively control their digestive health and minimise the discomfort caused by acid reflux by incorporating specific foods that help alleviate acid reflux symptoms and avoiding known triggers.

Maintaining a balanced diet not only helps how to avoid acid reflux but also contributes to overall well-being and improved quality of life. Remember, there is always time to make positive changes in one’s diet and lifestyle, and doing so can have lasting benefits for both digestive health and overall wellness.