MS, RD The Reflux Dietitian

10 foods that helped me put my GERD into remission, with the research where it exists. I say this as someone who lived it. For a long time I was doing everything right and still burning, so I know how discouraging the food question can feel. These became my staples: gentle on my system while I supported the barrier, my nervous system, and my mucosal lining alongside them. Many are naturally high in soluble fiber. In a clinical trial, adding fiber raised minimal LES resting pressure and cut reflux episodes and weekly heartburn (Morozov et al., 2018, World Journal of Gastroenterology). Ginger. I start here for a reason. In a double-blind trial, ginger sped up gastric emptying (about 13 vs 27 minutes to half-empty) and stimulated stomach contractions in healthy volunteers (Wu et al., 2008, European Journal of Gastroenterology and Hepatology). Emptying the stomach faster can ease the pressure that feeds reflux. I use fresh ginger in tea and stir-fries. Sweet potato. A gentle complex carb, rich in fiber, easy on my stomach. Salmon. Lean protein and omega-3s, a non-fried option I tolerated well. Flax. Soluble fiber plus omega-3s. I add ground flax to oats or smoothies. Soft-cooked green beans. Low-acid and easy to digest when cooked until tender. Oats. A soothing, low-acid breakfast base with soluble fiber. Papaya. Naturally sweet and gentle. A papaya preparation improved digestive symptoms like bloating and constipation in a placebo-controlled study (Muss et al., 2013, Neuroendocrinology Letters). Watermelon. Hydrating and low-acid, an easy warm-weather snack. Cucumber. Cooling, hydrating, and mild. Slippery elm. This one changed things for me. It forms a soothing, mucilaginous gel that coats and calms irritated tissue. That last one is the reason Sequoia Soothe exists. Slippery elm soothed my esophagus so reliably that I built it into the formula at 1000mg per serving, alongside DGL and zinc carnosine, to soothe irritated tissue and support esophageal comfort. Head to the link in my bio to learn more. One honest note: food was one lever, not the whole fix. These gentle staples made the day-to-day easier while I worked on the barrier and nervous system too. Follow for more, and share this with someone who needs it. #AcidReflux #GERD #GutHealth #RefluxRelief #RegisteredDietitian