If you've been suffering with acid reflux or hiatal hernia, you've already been told what NOT to eat: avoid tomatoes, onions, garlic, coffee, mint, citrus and spicy foods. 

But what SHOULD you eat?

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Adding the right goods can help heal, soothe and prevent reflux.

1. Soothing, Alkaline Promoting Foods  
Melons and bananas are naturally low-acid; they coat and soothe the esophagus.

Oats, quinoa and brown rice absorb stomach acid and can reduce reflux episodes.

2. Mucosal Healing Foods 
Aloe vera juice (inner fillet, no aloin) has been demonstrated to reduce esophageal irritation.

Slipper elm or marshmallow root tests are demulcents (a substance that forms a protective film over inflamed mucous membranes) that coat the esophagus and stomach.

Cabbage juice is rich in glutamine and supports mucosal healing.

Prokinetic (Motility) Supporting Foods 
Ginger, start with small amounts to imrove stomach emptying.

Bitter greens such as arugula, dandelion and endive, stimulate bile production and motility.

Anti-Inflammatory Foods
Berries and high polyphenol foods (olive oil, flax, walnuts, Brussels sprouts) lower inflammation.

Omega-3 rich foods such as wild salmon, chia and flax recude esophagus inflammation.

Gut-Balance Foods
Soluble fiber has been show to increase the positive presure of the esophagus to thereby prevent reflux.
Fermented foods - start with samll amounts of sauerkraut, kefir, miso, support the microbiome.

High fiber vegetables such as steamed brocoli, zucchini, sweet potatoes, help stool transit time and reduce the intra-abdominal pressure that can drive hiatal hernia and reflux.

Eating Habits
Adopt small meal size to lower intra-abdominal pressure
Timing: finish eating 3 hours before bed.

Posture - avoid slumping after meals, take a gentle walk to facilitate digestion.

If you'd like help we're here for you. The best next step is to contact us for a consultation and then we can determine if what we do is a good fit for you. Call 727-335-0400.
#guthealth #hiatalhernia #rootcausemedicine 

References
Panahi, Y., et al. (2015). Phytotherapy Research. Efficacy and safety of Aloe vera syrup for the treatment of gastroesophageal reflux disease: a pilot randomized positive-controlled trial.

Morozov, S., et al. (2018). Journal of Clinical Gastroenterology. Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease (NERD).

Komolafe, K., et al. (2025). Foods. Natural Products in the Management of Gastroesophageal Reflux Disease: Mechanisms, Efficacy, and Future Directions.

Panahi, Y., et al. (2016). Pharmacological Sciences. Effect of Aloe vera and Pantoprazole on Gastroesophageal Reflux Symptoms in Mustard Gas-Exposed Subjects: A Randomized Controlled Trial.

Andrews, W. G., et al. (2021). AEG/AME Groups, specialized GI journal. The relationship of hiatal hernia and gastroesophageal reflux.

Kahrilas, P. J., Shi, G., et al., 2000. Gastroenterology. Increased frequency of transient lower esophageal sphincter relaxation induced by gastric distention in reflux patients with hiatal hernia 

 Hyun, J. J., et al. (2011). Gut and Liver. Clinical Significance of Hiatal Hernia.

Disclaimer: The information provided in this video is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding your health, medical condition, or treatment options. Never disregard professional medical advice