7 Easy Food Swaps To Avoid Acid Reflux

Acid reflux is an uncomfortable condition that many people experience after eating. It happens when stomach acid flows back into the food pipe, leading to heartburn, chest discomfort and even nausea. If you often feel a burning sensation in your chest or throat after meals, your diet might be to blame. The good news? Making some simple changes with food to avoid acid reflux can go a long way.

By understanding acid reflux-friendly foods and replacing trigger items with safer options you can enjoy your meals without the burn. Let’s look at 7 easy food swaps that help manage acid reflux and promote better digestion.

Top Seven Food Swaps To Avoid Acid Reflux

Consider the following acid reflux food swaps to find relief from various acid reflux symptoms.

1- Swap Fried Foods with Grilled or Baked Options

Why it helps: Fried foods are high in fat, which relaxes the lower esophageal sphincter (LES), letting acid escape from your stomach into your esophagus.

Try this instead:

• Replace fried chicken with grilled chicken breast

• Go for oven-baked sweet potato fries instead of deep fried French fries

These swaps align perfectly with an acid reflux diet and help reduce heartburn symptoms.

2- Choose Oatmeal Over Sugary Cereals

Why it helps: Oatmeal is a great source of fibre and is known to absorb stomach acid. Sugary cereals can increase acid production, leading to GERD flare-ups.

Try this instead:

• Start your day with plain oatmeal topped with bananas or apples (both gentle on the stomach)

• Avoid high-sugar, chocolate-based cereals

Oatmeal is an acid reflux-friendly food that keeps you full without irritating your gut.

3- Drink Herbal Tea Instead of Caffeinated Coffee

Why it helps: Coffee is a well-known trigger for acid reflux and heartburn, especially when consumed in large quantities or on an empty stomach.

Try this instead:

• Replace your morning brew with chamomile or ginger tea both are natural remedies for acid reflux

These caffeine-free teas help relax the digestive tract and prevent irritation. Herbal juice is another considerable option.

4- Use Non-Citrus Fruits Instead of Citrus Ones

Why it helps: Citrus fruits like oranges, lemons and grapefruits are acidic and can worsen acid reflux symptoms. Similarly, include raw vegetables in your diet and other healthy products.

Try this instead:

• Eat bananas, melons and apples instead of citrus fruits

• These fruits are soothing, low in acid and ideal for a GERD diet

They also make great additions to smoothies and breakfast bowls.

5- Swap Tomato-Based Sauces with Pesto or White Sauce

Why it helps: Tomatoes are acidic and can trigger reflux especially when cooked into sauces.

Try this instead:

• Use basil pesto, avocado sauce or light olive oil dressings

• Avoid marinara or spicy tomato-based pasta sauces

If you're craving Italian food go for a white sauce made with non-dairy milk to prevent discomfort.

6- Replace Carbonated Drinks with Infused Water

Why it helps: Carbonated drinks expand in your stomach, causing pressure that can push acid into your oesophagus.

Try this instead:

• Drink lemon-cucumber infused water (small amounts of lemon are usually fine when diluted)

• Try aloe vera juice or coconut water for hydration and soothing relief

This is a smart move for those looking for acid reflux prevention tips.

7- Switch Full-Fat Dairy to Low-Fat or Plant-Based Alternatives

Why it helps: Full-fat dairy like whole milk, cheese, and cream can relax the LES and contribute to foods that cause acid reflux.

Try this instead:

• Use almond milk, soy milk or oat milk

• Choose low-fat cheese or non-dairy alternatives

These options offer heartburn relief and keep your stomach lighter. You can also try Triphala Juice if you want instant relief from acid reflux.

However, it is more important to take it properly so that you can get the maximum benefit from it. To know how to take it correctly, you can check out our guide on how to take Triphala juice for constipation. After taking Triphala juice, you may experience relief from your acid reflux problem.

What Causes Acid Reflux?

Acid reflux is usually caused by the weakening of the lower esophageal sphincter (LES), a muscular valve between your esophagus and stomach. When the LES doesn’t close properly, stomach acid can leak into the esophagus, leading to the classic burning sensation. 

Below are common causes of acid reflux:-

1. Overeating: Eating large portions increases stomach pressure, forcing acid up.

2. Eating too fast: Not chewing food properly can hinder digestion and strain the LES.

3. Lying down right after eating: Gravity helps digestion; lying flat allows acid to move up.

4. High-fat diets: Fatty foods slow digestion and weaken the LES.

5. Spicy and acidic foods: These irritate the stomach and esophagus lining.

6. Caffeine and alcohol: These relax the LES allowing acid to escape the stomach.

7. Smoking: Tobacco weakens the LES and increases stomach acid production.

8. Obesity: Excess abdominal fat puts pressure on the stomach, causing reflux.

9. Pregnancy: Hormonal changes and pressure from the growing uterus can trigger acid reflux.

10. Certain medications: Painkillers, sedatives and some blood pressure drugs can contribute.

These are some common reasons for acid reflux. I told you earlier that if you want relief from acid reflux, you should drink Triphala juice.

You might be wondering, "How is Triphala good for acidity?" No worries, I’m here to tell you. The clear answer is that it supports digestion, balances stomach acid, and soothes the digestive tract with its anti-inflammatory and antioxidant properties, especially from amla.

Use Ayurvedic Remedy for Acid Reflux - Powerful & Effective

Food swapping is a good way to tackle the acid reflux problem but how amazing it can be if you don't have to skip some of your favourite items. Here, Triphala Juice makes the difference, this remedy from Vedist Organic is a 100% natural solution that alleviates all digestive problems. Shop now for your preferred Ayurvedic products by visiting our website or calling us at +91-9257107701.