Published On 1/7/2026
Almost everyone experiences the uncomfortable burning sensation of esophageal reflux, which occurs when stomach acids rise into the esophagus. According to studies, one in every 5 Americans suffers from these symptoms at least twice a week.
Dr. Nice Bertha Torrez, a gastroenterologist and spokeswoman for the American Gastroenterology Association, says that medications that can be dispensed, whether by prescription or without, can help treat reflux and heartburn symptoms, but she points out that people respond differently to available treatments.
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The American Gastroenterological Association advises that the diagnosis and treatment of esophageal reflux be based on each person’s condition, as Nice explains to “Time”. This includes monitoring a person’s weight, lifestyle, eating habits, and even relaxation strategies that help control symptoms.
The triggers for reflux and heartburn vary from person to person, and among the most common triggers are: coffee, chocolate, mint, citrus fruits, garlic, soft drinks, spicy and fatty foods, and alcohol.
While most studies focus on foods that should be avoided, there are foods that can help improve the condition.
Foods rich in fiber
Studies show a lower incidence of reflux among people who get large amounts of fiber through their diet. Foods such as whole grains, legumes, oats and brown rice are among the foods rich in fiber. An adult should get between 25 to 34 grams of fiber daily.
One reason fiber may be beneficial for reflux is that it causes a feeling of fullness, which means it may help prevent weight gain, says Amy Braganini, a spokeswoman for the Academy of Nutritional Sciences and a clinical physician at Trinity Health LAX Cancer Center. She explains that when weight increases in the abdominal area, this puts pressure on the lower esophageal sphincter, which increases the risk of reflux.
Amy points out that fiber is food for the good microbes that live in the intestines and helps the digestive system work efficiently.
Although Dr. Nice Bertha Torrez says that more research is needed to determine whether there is a causal relationship between eating larger amounts of fiber and improving reflux symptoms, she stresses that a diet rich in fiber is a healthy thing that is worth trying to see the results.
Alkaline foods
There has been growing interest recently in whether eating more foods that are “alkaline” can help reduce reflux by neutralizing stomach acid. According to Nice Bertha Torrez, preliminary research indicates the benefits that can be obtained in this regard from foods such as vegetables, potatoes, whole grains, legumes, nuts, seeds and non-acidic fruits, because acidic fruits contain higher acid.
In turn, Amy Braganini adds that foods such as watermelon, cauliflower, and fennel are also good options. She points out that although the research that supports eating these foods specifically to relieve reflux is not strong, they are beneficial for you in many other ways, so there is no harm in trying them.
Milk and yogurt
Amy says milk and dairy products have a soothing effect on the mouth and throat when reflux occurs. Probiotics in yogurt can also help soothe reflux.
But Nice Bertha Torrez advises choosing low-fat or fat-free versions, because high-fat foods can trigger reflux in some people. She explains that if you notice that whole milk causes annoying symptoms for you, you can resort to a lower-fat option. You can also eat lactose-free products if you suffer from a lactose allergy or another type of allergy to dairy products.
Foods rich in water
Drinking plenty of water can help you deal with heartburn. Although water doesn’t neutralize the acid in your stomach, it can help remove acid from your esophagus, explains Nice Bertha Torrez.
Amy Braganini says that water-rich foods such as cucumber, lettuce and watermelon can also help with this matter. On the one hand, you get the benefits of water in removing acid from the esophagus, and on the other hand, you feel full and maintain a healthy weight because it is low in calories, which reduces the chances of reflux.
When do you go to the doctor?
Experts advise that you should seek medical help, especially if heartburn is accompanied by the following symptoms:
- Food stops in the chest area.
- Unexplained weight loss.
- Persistent vomiting.
- Vomiting blood.
- Red or black stools.
Experts also advise consulting your family doctor early about the symptoms you are experiencing, as they can guide you to effective treatment early instead of delaying, as changes to the diet alone may not be enough.
You must talk to your doctor about the symptoms you are experiencing and the things that lead to reflux, to help him make a proper diagnosis and prescribe medication. He may also ask you to perform further tests.
In addition to the doctor, experts advise consulting a nutritionist, who can help you add more beneficial foods and limit those that may cause reflux.
