Best Acid Reflux/GERD-Friendly Foods | Reflux Grocery Guide
As if navigating the grocery aisles isn’t challenging enough, shopping for reflux-friendly foods may add even more obstacles. Reflux-friendly eating may be a convoluted maze for many, making it difficult to manage and configure a grocery list. Choosing the right foods is imperative when managing reflux symptoms, so shopping with purpose can greatly influence your health. This blog post serves as a guide to break down an uncomplicated way to shop for those safe food options, including this YouTube video, which goes on an actual grocery store tour.
Understanding Reflux
Spicy, fatty, and acidic foods, including caffeine, are common triggers for reflux. Other foods such as chocolate, tomatoes, and mint are also recommended to be avoided to reduce symptoms. However, the topic of what foods you can eat is not discussed enough when managing reflux. Navigating the grocery store to find your reflux-friendly staples can greatly impact your quality of life due to a stress-free shopping experience and alleviation of daily symptoms.
Adding fiber-rich foods and lean proteins to your daily diet may not only deter symptoms but may also curb vitamin and mineral deficiencies that are common when taking a proton pump inhibitor (PPI). Recent research findings suggest that the most common deficiencies associated with prolonged PPI use are vitamin B12, iron, calcium, and vitamin D. Luckily, combatting deficiencies can be done so through nutrition via whole foods. Below is a list of reflux-friendly foods that are gentle on the digestive system and that may optimize your wellness.
The Reflux-Friendly Grocery List
1.Fiber is Friendly
Fiber helps bind acid in the stomach and promotes bowel regularity. It also contributes to our gut health in positive ways, optimizing the gut microbiome by essentially “feeding” it. Fruits and vegetables that are low in acidity will not exacerbate symptoms like the acidic alternatives. Some examples include bananas, papaya, apples, melons, asparagus, broccoli, and leafy greens. Remember to increase your water intake as you increase your fiber intake to reduce any discomfort!
2. B-Vitamin Rich Foods
To help prevent deficiencies, add whole-grain foods to your shopping list. Oatmeal, whole-grain crackers, popcorn, wild rice, and quinoa are all whole-grain foods rich in B vitamins and fiber. Due to their fiber content, you will feel satisfied and satiated after meals rather than hungry and depleted. Eggs are also another source of B vitamins and protein!
3. Proteins
Focus on lean meat protein options such as chicken and turkey, as they lack the extra fats found in beef and pork. Another protein-rich option you can add to your cart is salmon, which is rich in omega-3 fats that fight inflammation. Nuts and seeds such as flaxseeds also include protein and anti-inflammatory properties. Avoid eating fried foods as this can aggravate symptoms.
4. Low Fat Dairy Products
Yogurt can help restore depleted calcium and vitamin D levels. Additionally, yogurt contains probiotics that aid gut health! If you add granola or seeds to your yogurt bowl, it can also act as a quick snack for in-between meals.
5. Adding Flavor
Just because you are eating foods to avert your reflux does not mean it has to be flavorless and unpleasant. Mouthwatering additions such as coconut amino acids, nutritional yeast, and herbs (basil, thyme, oregano, etc.) can add plenty of flavor to your meals without uncomfortable symptoms.
Tips for Reflux-Friendly Shopping
Additional pro grocery shopping tips include buying frozen vegetables and fruits. Frozen produce is not only cost-effective but also health-efficient, as it is frozen at peak nutrition. Frozen salmon, shrimp, and chicken can serve as quick on-hand protein options for dinner time. Opt for whole foods to curb symptoms, and explore the Flora app for delicious recipes for pasta sauces and more. As for quick snacks to curb hunger and replenish your energy stores, check out my recommended products.
Remember, there is not one-size-fits-all approach when it comes to nutrition, especially for reflux. The FLORA team is happy to provide more meal planning and grocery store guidance in a one-to-one session.
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Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms | YouTube | Instagram | TikTok | Pinterest |
Blog co-created with FLORA Team Member & MS Nutrition, Jacqueline Gilpin
