GERD: LES weakness allows acid into esophagus. Certain foods relax LES (mint, chocolate, alcohol, caffeine). Others directly irritate (citrus, tomato).
Top Foods
| Food | Why It Helps | Best Timing |
|---|---|---|
| Oatmeal | Absorbs acid. Low fat = no LES relaxation. Beta-glucan soothes esophagus. | Breakfast |
| Banana | Low acid (pH 5.0-5.3). Pectin coats esophagus. Potassium supports LES. | Snack or breakfast |
| Ginger | Prokinetic — speeds gastric emptying. 1g fresh ginger reduced reflux. | With meals or tea |
| Melon | pH 6.1-6.5 (very low acid). Safest fruit for GERD. Not citrus! | Breakfast or snack |
| Fennel | Relaxes intestinal muscle WITHOUT relaxing LES (unlike mint). Chew seeds after meals. | After meals, 1/2 tsp seeds |
⚠️ Foods That May Worsen Heartburn & Acid Reflux
coffeealcoholchocolateminttomatocitrusspicyfriedoniongarliccarbonated