Foods to Prevent Acid Reflux

If you frequently experience heartburn or acid reflux, a condition that occurs when acid from your stomach flows back up into your esophagus, you’ve probably seen long lists of foods you shouldn’t eat. But what about the foods you should eat? Find out more about foods that can help prevent acid reflux from coming back.

3 Foods to Prevent Acid Reflux

• Whole grains and proteins. These should make up 20 to 30% of your diet and are the most helpful for preventing acid reflux. Whole-grain foods are made from the whole kernels of grain, including the outer covering. Processed grains, which are generally lighter in color, have had the outer covering removed. Whole-grain foods include brown rice, wild rice, oats, and whole-wheat or whole-grain breads and pastas.
• Lightly cooked vegetables. Thirty to 40% of your diet should be made up of lightly cooked vegetables, which are easier on the digestive system than raw vegetables. Focus on green, leafy vegetables, root vegetables, and squashes.
• Culinary herbs. If your body has suffered from nutritional deficiencies because of digestive problems, herbs like basil, anise, bay leaf, fennel, ginger, and garlic can help supplement your diet. These herbs can be used to flavor your vegetables, meats, salads, and soups.