Shopping for foods that support gastroesophageal reflux disease (GERD) can feel overwhelming. It’s not always clear which foods will help your symptoms and which could make them worse. Even simple choices — like which grains, proteins, fruits, or beverages you bring home — can have a big impact on how you feel throughout the day.
The good news is that small, intentional choices at the grocery store can make a real difference. This shopping list for GERD will show you which foods to pick, how to stock your kitchen, and practical tips for keeping your meals reflux-safe without feeling restricted.
With a little planning, grocery shopping for GERD can feel more manageable rather than stressful.
Foods to include in your GERD shopping list
The best advice is to focus on nutrient-dense foods that are easy on your stomach. Use this acid reflux shopping list as a helpful guide for planning meals, not a set of strict rules. Everyone’s body is different, so it’s important to adjust based on what feels best for you.
Lean proteins
Protein needs vary by age, but general guidelines suggest that healthy adults require about 0.8g of protein per kilogram of body weight per day, while adults over 65 may benefit from higher intakes of 1–1.2 g/kg/day to support muscle maintenance. But the most important factor for reflux is protein digestibility, which means how efficiently a protein is broken down and absorbed. Proteins that digest well empty from the stomach faster, reducing pressure on the lower esophageal sphincter (LES) and lowering reflux risk.
That’s why lean, easily digested proteins should be part of any GERD diet shopping list. Some good choices are:
- Skinless chicken or turkey
- Lean cuts of pork (tenderloin, loin chops, center-cut)
- Lean beef (sirloin, eye of round, tenderloin, 90% lean ground beef)
- Fish (salmon, cod, tilapia, haddock, trout)
- Venison, elk, or other lean game meat (if tolerated)
- Eggs
- Tofu and tempeh
- Beans and legumes (lentils, chickpeas, black beans, kidney beans)
- Edamame
- Protein powders (whey isolate, pea, or rice protein — unflavored or low-acid)
Fruits and vegetables
Choose water-rich, mild fruits and vegetables and limit highly acidic or citrusy foods to keep meals gentle on the stomach. A diverse selection of these plant-based foods is associated with a lower risk of GERD, likely due to their fiber content and anti-inflammatory properties. Lightly cooking vegetables can make them easier to digest, and pairing them with low-acid fruits boosts both nutrient and antioxidant intake.
Eating a colorful variety ensures you get a broad range of vitamins and minerals, supports overall gut health, and helps protect against reflux. Some well-tolerated options include:
Fruits
- Bananas
- Melons (cantaloupe, honeydew, watermelon)
- Apples (especially sweet varieties)
- Pears
- Berries (blueberries, strawberries, raspberries, blackberries)
- Papaya
- Peaches
- Nectarines
- Mango (ripe)
- Avocado
- Figs
- Coconut (fresh or unsweetened)
Vegetables
- Leafy greens (spinach, kale, romaine, Swiss chard, bok choy)
- Cucumber
- Carrots
- Green beans
- Summer squash (zucchini, yellow squash, pattypan)
- Winter squash (pumpkin, butternut squash)
- Sweet potatoes
- Broccoli
- Cauliflower
- Asparagus
- Bell peppers (green, yellow, orange)
- Peas (snow peas, snap peas)
- Fennel
- Celery
- Beets
Whole grains
Whole grains contain both soluble and insoluble fiber. Soluble fiber helps regulate digestion and nourishes beneficial gut bacteria, while insoluble fiber adds bulk and promotes regular bowel movements.
However, not all grains affect reflux the same way. Because grains are carbohydrate-dense, larger portions can increase stomach volume and acid exposure, which may trigger reflux symptoms in some people. Paying attention to portion size and individual tolerance is key.
That doesn’t mean you need to cut out grains completely — just be mindful of the type and amount, and adjust based on how your body reacts. You can start by adding the following options to your GERD shopping list:
- Oatmeal (rolled or steel-cut)
- Brown rice
- White rice (if tolerated)
- Quinoa
- Whole-grain breads (whole wheat, sprouted, sourdough)
- Whole-grain pasta or couscous
- Barley
- Millet
- Buckwheat
- Rye (light or whole)
- Farro
- Sorghum
- Wild rice
- Polenta (whole cornmeal)
- Oat bran or wheat bran (if tolerated)
Dairy and alternatives
Low-fat and plant-based dairy options are generally gentle on digestion and less likely to trigger reflux. Research in adults with metabolic syndrome found that increasing dairy intake — whether low-fat or full-fat — did not significantly affect the frequency or severity of acid reflux and heartburn compared with a dairy-limited diet.
However, everyone’s tolerance is different, and some people may be more sensitive to dairy than others. Update your GERD shopping list by adding low-fat varieties of the following items one at a time, and observe how your body responds.
- Dairy milk
- Plain Greek yogurt
- Kefir
- Soft cheeses (mozzarella, fromage blanc, mascarpone, cream cheese, cottage cheese, ricotta)
- Plant-based milks (almond, oat, soy, rice, pea)
- Unsweetened yogurt alternatives (almond, coconut, soy)
Healthy fats
Fats can be categorized into several types, including saturated, monounsaturated, and polyunsaturated fats. In theory, high-fat meals can slow stomach emptying and increase pressure on the lower esophageal sphincter, potentially triggering reflux. However, data on the association between fat type and GERD are not entirely consistent, and individual tolerance can vary.
Choosing natural, minimally processed fats is still recommended, as they support digestion, provide essential nutrients, and help meals feel more satisfying. Including a variety of healthy fats in your GERD-friendly grocery list can make meals more nourishing and easier on your stomach while reducing the risk of reflux symptoms. Some options include:
- Olive oil
- Avocado oil
- Coconut oil (in small amounts, if tolerated)
- Flaxseed oil (added to salads or smoothies)
- Sesame oil (light, used sparingly)
- Olives (plain, not pickled in vinegar)
- Avocado (in moderation)
- Nuts (almonds, walnuts, pistachios, cashews, macadamias)
- Seeds (hemp, chia, flax, pumpkin, sunflower, sesame)
- Unsweetened nut butters (almond, peanut, cashew)
- Fatty fish (salmon, sardines, trout, mackerel)
Tip: Avoid heavily processed oils, margarine, and fried foods, as they can increase the risk of reflux.
Fermented foods
While many people with GERD limit acidic foods, mild fermented options can still fit into a GERD diet. Clinical studies suggest that moderate consumption of certain fermented foods may offer digestive benefits, though tolerance varies from person to person.
Because fermented foods can be acidic or irritating for some, it’s best to start with small portions and choose mild, non-spicy varieties.
Here are some examples:
- Miso (soups or sauces)
- Sauerkraut (unsalted or low-sodium; not spicy)
- Kimchi (not spicy)
- Natto (if tolerated)
- Fermented vegetables (carrots, beets, zucchini, cabbage)
- Kombucha (low-acid or diluted, if tolerated)
Herbs and spices
While it’s best to avoid overly spicy or strong spices like chili, garlic, onions, black pepper, or hot sauces, certain herbs and milder spices can actually help protect your stomach and esophagus. Research shows that certain herbs and spices can actually help protect your stomach and esophagus by boosting mucus production, supporting mucosal healing, reducing inflammation, and providing antioxidant benefits.
Consider flavoring your next meals with the following, whether fresh, dried, or ground into powder:
- Ginger
- Fennel seeds
- Turmeric
- Basil
- Thyme
- Oregano
- Cinnamon (use in moderation)
- Parsley
- Dill
- Coriander/cilantro
- Sage
- Chives or green onions (green tops only)
- Fennel seeds
- Rosemary
- Cumin
- Lemongrass
- Cardamom
- Chamomile (brewed as tea or dried flowers for infusions)
- Marshmallow root (brewed as tea or tincture)
Helpful tips for grocery shopping with GERD
Thoughtful grocery planning can play a meaningful role in managing acid reflux. The tips below can help you make better choices that support digestion.
Plan your meals ahead of time
Taking time to plan your meals before you shop helps you stay organized and more mindful of portion sizes. When you know what you’ll be eating for the week, it’s easier to build balanced meals that support GERD management.
Write down exactly what you need
A detailed shopping list to manage GERD reduces the temptation to grab trigger foods or items you don’t intend to use, making it easier to stick to reflux-friendly choices.
Choose fresh when possible
Fresh fruits, vegetables, and proteins are typically gentler on your stomach compared with heavily processed or pre-packaged foods. Whenever possible, select fresh ingredients over frozen or ready-made options to reduce added fats, sodium, and preservatives.
Read labels carefully
Ingredients matter when managing reflux. Look for low-fat, low-sodium, and minimally seasoned options, and avoid items high in fat, sugar, or spice, which can increase the likelihood of symptoms.
Stock pantry-stable foods
Not all pantry staples are GERD-friendly, so it helps to choose wisely. Opt for whole-grain options such as quinoa, oats, rice noodles, and whole-grain pasta and bread. Low-acid canned vegetables, such as carrots or green beans, are usually easier on the stomach, and legumes like lentils or chickpeas can be good sources of protein. Keeping these on hand makes it easier to prepare meals without triggering reflux flare-ups.
Build your GERD shopping list with support from a dietitian
Managing acid reflux doesn’t mean giving up flavor or variety. Stocking your kitchen with foods that are less likely to trigger symptoms can support balanced nutrition while keeping meals enjoyable. Everyone’s tolerance is different, so your choices should reflect your own experiences and preferences.
Working with a registered acid reflux dietitian means you’ll get personalized guidance on which foods support digestion, reduce reflux, and fit your lifestyle — without feeling restricted. With expert support, meal planning becomes simpler, and you can feel confident making choices that protect your esophagus and improve your overall well-being.
Take the guesswork out of grocery shopping. Book your first telehealth session with a Health Loft dietitian for as low as $0, depending on your insurance coverage, and start building a shopping list for GERD meals tailored just for you.
This article was reviewed by Katie Whitson, RD, LD. It is intended for informational purposes only and does not replace personalized nutritional advice.
