GERD & Acid Reflux
Food & Remedy Guide

Remedy Wellness  |  remedycharleston.com

GERD isn't just about too much acid. It's usually a breakdown in how the lower esophageal sphincter functions, combined with gut motility issues, bacterial imbalance, and inflammation. Diet matters a lot here. So does what you're taking to manage symptoms.

Foods to Avoid These trigger reflux or weaken the esophageal sphincter
Biggest Triggers
  • Citrus fruits and juice (oranges, grapefruit, lemons in large amounts)
  • Tomatoes and tomato-based sauces, soup, and salsa
  • Fried foods and anything high in saturated fat
  • Chocolate (relaxes the lower esophageal sphincter)
  • Peppermint, including mint tea and candy (also relaxes the sphincter)
  • Carbonated beverages, including sparkling water
  • Alcohol
Other Common Triggers
  • Coffee and caffeinated tea (even decaf can be a problem for some)
  • Spicy foods
  • Raw onions and raw garlic
  • Full-fat dairy: cream, butter, whole milk in large amounts
  • Processed meats: sausage, bacon, deli meat high in fat
  • Vinegar and acidic dressings
Habits That Worsen Reflux
  • Large meals. Smaller portions reduce pressure on the sphincter.
  • Eating within 2–3 hours of lying down
  • Eating too fast or while stressed
  • Tight waistbands and clothing after meals

Triggers vary by person. Keep a 2-week food and symptom log to identify your specific patterns before cutting everything at once.

Foods to Focus On Low-acid, easy to digest, soothing to the lining
Vegetables
  • Leafy greens: spinach, kale, Swiss chard, arugula
  • Broccoli, green beans, asparagus, zucchini, celery
  • Cucumber (peeled if needed)
  • Beets, carrots, sweet potatoes
  • Fennel (soothes GI smooth muscle)
Fruit
  • Bananas (low acid and coating to the esophagus)
  • Cantaloupe, honeydew, and watermelon
  • Pears and apples (peeled if raw fruit bothers you)
Protein
  • Baked, grilled, or poached chicken and turkey
  • Mild white fish: cod, tilapia, halibut, sole
  • Egg whites (whole eggs are usually fine if not a trigger)
  • Lentils and beans (if they don't cause bloating)
Grains & Fats
  • Oatmeal. Absorbs excess acid. Eat plain or with banana.
  • Brown rice, quinoa, whole grain bread
  • Avocado in small amounts
  • Unsalted almonds (a small handful can buffer acid)
  • Olive oil (use in moderation, fat still slows gastric emptying)
Natural Remedies
DGL licorice (deglycyrrhizinated) Take 2 chewable tabs 20 min before meals. Protects and helps heal the esophageal lining.
Slippery elm Coats and soothes the GI lining. Take as powder mixed in water or capsules before meals.
Aloe vera juice (inner leaf, preservative-free) 2–4 oz before meals. Reduces inflammation in the esophagus and stomach.
Digestive enzymes Take with meals to support complete digestion and reduce fermentation pressure.
Probiotics Support gut motility and lower esophageal sphincter tone. Lactobacillus strains are well-studied for this.
Zinc carnosine Supports mucosal healing throughout the GI tract. Especially useful with chronic or erosive reflux.
Melatonin 3–6 mg at night strengthens LES tone. Works best alongside dietary changes.
Soothing Foods & Teas
Soothing Foods
Oatmeal Absorbs excess acid. Eat plain or with banana and a drizzle of honey.
Bananas Low acid, coating to the esophageal lining.
Melons Cantaloupe, honeydew, watermelon. High water content, alkaline, easy to digest.
Fennel Raw or roasted. Relaxes GI smooth muscle and reduces bloating and gas pressure that worsen reflux.
Aloe vera juice Inner leaf only. Sip 2–4 oz before meals, not after (look for preservative-free).
Teas to Brew
Chamomile Soothes the esophageal lining, reduces spasm, and lowers gastric acid gently.
Marshmallow root Mucilaginous. Coats and protects the esophagus and stomach lining. Brew cold or warm.
Slippery elm Very soothing. Drink 30 min before meals for best effect.
Ginger (weak brew) Supports digestion and motility. Use a short steep time and small amount. Avoid if ginger is a trigger for you.
Licorice root (DGL blend) Protective for GI mucosa. Look for a DGL-standardized tea or blend.
Fennel seed Reduces gas and bloating that can push acid upward. Good after meals.
Is something driving your gut symptoms that diet alone won't fix? GI Map stool testing finds bacterial imbalance, H. pylori, parasites, inflammation markers, and gut immune function. These are the drivers diet alone won't fix.
Read: GI Map Testing →