A diagnosis of acid reflux no longer means saying goodbye to all of your favorite fruits. These low-acid fruits are an important part of a healthy diet. Fruits are usually low in fat and rich in the sort of fiber that can protect against acid reflux. It’s no secret that highly-acidic fruits like oranges, grapefruit, or berries can aggravate reflux. That’s why you should reach for milder fruits that can help keep everything moving properly, like bananas and melon.

“Foods that are easy to digest, but also high in fiber, are a really nice combination for reflux prevention”, says Foroutan. “Fruit is nice because it’s mostly water and it moves through the stomach quickly”. Foroutan and Dr. Sonpal both say bananas are an especially great option because they’re soothing to the gut and may even help neutralize stomach acids to keep them from building up in the esophagus.

Many starches are bland when they are prepared without added fat, seasoning, or sauces. For instance, plain pasta, rice, baked potatoes, and bread are all considered to be bland foods. When an acidic sauce such as marinara is added to pasta, it becomes a trigger for acid reflux. Adding butter to bread or sour cream to potatoes can drastically increase the fat content, which can then worsen the symptoms of reflux. Instead of adding acidic or high-fat condiments to starchy side dishes, use chicken stock to flavor pasta, rice, or mashed potatoes. Spray butter can be lightly spritzed on baked potatoes, bread, and dinner rolls as well.

Foroutan recommends bland whole grains like oatmeal because they’re high in fiber. Oatmeal might be particularly powerful since its thick, gelatinous texture helps close the esophageal sphincter, so you don’t have as much acid splashing up, Dr. Sonpal adds. He says that oatmeal tends to be a go-to for those who experience acid reflux with their morning coffee because it balances out the highly-acid brew. Additionally, Dr. Sonpal will often turn to other bland starches, like potatoes, to guarantee a relaxed stomach.

Dairy is not among the recognized causes of acid reflux, but some people may still experience this symptom when eating dairy. Depending on how dairy makes you feel, you may want to try switching to low- or nonfat dairy products, as they may not be as aggravating to your stomach. You could also replace it with a dairy alternative, such as soy, almond, or coconut. There are dairy substitutes for virtually all products made from cow’s milk in most grocery stores.

It’s a cool, creamy pick that can help fight stomach acidity. Dr. Sonpal says milk, ice cream, and yogurt are often used as a basic (on the acid scale) option to settle stomach acid and relieve discomfort—unless you have a dairy intolerance or allergy, of course. Foroutan adds that the calcium found in dairy products can help trigger the upper esophageal sphincter to close, which is what you want to stop the acid reflux. Pick unsweetened yogurt, and consider sticking to low-fat or non-fat dairy products.

There are already, oh, a million reasons why you should be eating green veggies on a daily basis, but here’s another: Green veggies like zucchini and okra are gut-soothing because they contain mucilage, a slimy substance that occurs on the outside of a vegetable when cooked that can ease stomach discomfort, Foroutan says. Just note that Dr. Sonpal suggests avoiding cruciferous veggies like broccoli, cauliflower, and Brussels sprouts. These can cause extra gas and may make you burp, setting off reflux symptoms.

Vegetables are low in fat and sugar which makes them an important part of the anti-acid reflux diet. Good choices for vegetables include cucumbers, green beans, broccoli, cauliflower, asparagus, sweet peppers, fennel, celery, and lettuce. Any root vegetable like potatoes, mushrooms, turnips, and carrots will reduce symptoms since they have low acidity. Make sure to avoid more acidic vegetables and herbs such as onions, tomatoes, garlic, pepper, and mustard.

Honey is a powerhouse of many vitamins, minerals, enzymes, and amino acids. People have known honey’s anti-bacterial and healing properties, and use it for treating a variety of conditions like - treating sore throats, skin nourishment, relieving coughs, reduces inflammation. Now there is one more addition to this diverse list – it can be useful in acidity also. Honey is a powerful source of antioxidants that helps in preventing cell damage by free radicals.

Research says that acid reflux can happen due to radicals that damage cells lining the digestive tract. Consuming honey here can play an imperative role as it controls damage by removing free radicals. It also reduces inflammation in the food pipe. Having honey for acidity is the best way to reduce the burning sensations that you are going through as the viscosity of honey helps in coating the esophagus.

Ginger is known for its ability to cure several stomach-related problems. From indigestion and bloating to stomach ache and even acid reflux, ginger has been used as a cure in households for many years now. It is said to not only protect but also heal the gut while increasing the movement of food through the gastrointestinal tract, thereby avoiding acid reflux.

Ginger is also used as a home remedy and is of immense value in treating various gastric ailments like constipation, dyspepsia, belching, bloating, gastritis, epigastric discomfort, gastric ulcerations, indigestion, nausea and vomiting, and scientific studies have validated the ethnomedicinal uses. Small doses of raw ginger or ginger tea can help to relieve gastrointestinal irritation, thereby reducing the chances of your stomach acid flowing up into the food pipe. This not only relieves inflammation but acid reflux as well. Since it is rich in fibers and phenolic compounds, ginger is great for acid reflux and also reduces gastric contractions.

Yogurt acts as a temporary buffer, soothing heartburn symptoms. “One of the reasons we’re symptomatic with acid reflux is because it causes damage to the lining of the esophagus”, says Nipaporn Pichetshote, M .D ., a gastroenterology specialist in Los Angeles affiliated with Cedar s-Sinai Medical Center. “Milk and yogurt coat the esophagus so you don’t feel that acid irritating that lining”.

But opt for skim or low-fat varieties, rather than those made from whole milk. “Foods that are higher in fat can cause more reflux”, says Pichetshote, who explains that fatty foods lead to the opening of a muscle separating the esophagus and stomach, allowing acid from the stomach to travel upward. What’s more, milk that’s higher in fat stays in the stomach longer, creating more opportunities for acid reflux to occur.