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Patient guide · Diet

Eating to ease reflux (GERD)

What you eat — and when, and how much — has a big effect on heartburn and acid reflux. You don't have to give up flavour altogether; a few smart swaps and habits make the biggest difference.

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By Dr. Maaz Bin Badshah · Consultant Gastroenterologist

The foods that matter

Eases reflux

  • Oats & rice
  • Whole-wheat roti
  • Banana, melon, apple
  • Vegetables (not fried)
  • Grilled or boiled chicken & fish
  • Low-fat dahi
  • Ginger; plenty of water

Limit

  • Chai & coffee (caffeine)
  • Tomato-heavy gravies
  • Citrus (orange, lemon)
  • Rich, creamy dishes
  • Large portions

Common triggers

  • Fried, oily food — samosa, pakora, fried paratha
  • Very spicy, chili-heavy food
  • Mint
  • Chocolate
  • Fizzy drinks
  • Late, heavy meals

Habits that beat heartburn

  1. Eat smaller meals, and finish eating at least 3 hours before lying down.
  2. Raise the head of your bed by about 15 cm (blocks under the legs, not just pillows).
  3. If you carry extra weight, even a small loss markedly cuts reflux.
  4. Stop smoking, cut down on paan/tobacco, and avoid tight clothing around the waist.
The most common cause we see

Late-night heavy dinners are the single biggest driver of night-time reflux. Shifting your main meal earlier often works better than any tablet.

See a doctor promptly for

Difficulty or pain swallowing, food sticking, weight loss, vomiting, black or bloody stools, or new heartburn after age 50. These need assessment, sometimes with an endoscopy.

Frequently asked questions

Do I have to give up spicy food completely?

Not necessarily — spice affects people differently. Keep a short food diary to find your own triggers rather than cutting everything.

Is dahi good or bad for reflux?

Low-fat dahi is usually soothing. Very rich, full-cream dairy can make reflux worse.

Will I still need medicine?

Often these changes are enough. If not, acid-reducing medicines help — best reviewed with a doctor rather than taken indefinitely on your own.

Heartburn that won't settle?

Let's get to the bottom of it together.

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This guide provides general dietary information only and does not replace personal medical advice. If symptoms are severe or persistent, please seek a consultation. For emergencies, contact Shifa International Hospital or your nearest emergency department.