Top Foods — Ranked by Evidence
| Rank | Food | Mechanism | Evidence |
|---|---|---|---|
| #1 | Oatmeal | Whole grains absorb stomach acid. Low fat content doesn't relax LES. Beta-glucan soothes esophageal lining.... | moderate |
| #2 | Banana | Low acid (pH 5.0-5.3). Pectin coats esophageal lining. Potassium supports LES muscle function.... | moderate |
| #3 | Ginger | Anti-inflammatory + prokinetic. Speeds gastric emptying → less reflux. Gingerol compounds inhibit H. pylori.... | strong |
| #4 | Fennel | Anethole relaxes intestinal smooth muscle without relaxing LES. Reduces bloating and reflux pressure.... | moderate |
⚠️ Foods to Avoid
coffeealcoholchocolateminttomatocitrusspicy foodsfried foodsoniongarliccarbonated drinks