Diet and food guidance for reflux disease

Diet is one of the most useful tools for controlling reflux. The aim is to avoid your personal triggers and to keep meals light and well spaced. There is no single reflux diet that suits everyone, so adjust it to your own symptoms.

Foods that are usually well tolerated

• Whole grains such as oats, brown rice and chapati.
• Most vegetables, especially leafy greens, cucumber, carrot, pumpkin and bottle gourd.
• Non-citrus fruits such as banana, papaya, apple and melon.
• Lean protein such as dal, fish, egg white and skinless chicken, grilled or boiled.
• Low-fat or plant-based milk and curd, if they suit you.
• Healthy fats in small amounts, such as nuts and olive oil.

Foods that commonly trigger symptoms

• Fried, oily and very fatty food.
• Spicy food, chillies and heavy masalas.
• Tomato sauce, citrus fruit and juices.
• Onion and garlic in some people.
• Chocolate, mint, coffee, strong tea and fizzy drinks.
• Alcohol.

Eating habits Have smaller meals through the day, avoid eating within two to three hours of bedtime, and do not lie down right after eating. Drink fluids between meals instead of in large amounts during meals.

Ayurvedic view (interpretive) Ayurveda suggests cooling, light, freshly cooked foods and regular meal times to calm Pitta. This matches some common dietary advice, though the framework itself is not scientifically measured.

Special notes People with diabetes, kidney disease or other conditions should follow their own medical diet. Pregnant women should discuss changes with their doctor.

Remember Keep a simple food diary for a few weeks, and remove one trigger at a time to see what actually helps you.