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Best Fruits for GERD

08/24/2022 | 3 min. read

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I’ve long been an advocate of daily shakes. Personally, I use a small amount of whole milk along with whey isolate protein powder and numerous other bulk supplement powders. Sometimes I thrown in some ice or frozen fruit as well. For me, this is an easy and convenient way of taking my vitamins, as well as ensuring that I’m consuming enough high-quality protein each day. 

Believe it or not, shakes are also a great tool that can help individuals who suffer from gastroesophageal reflux disease (GERD).

Shakes are a convenient and tasty way to increase fiber intake, which soothes and heals the digestive tract and also helps regulate the proper movement of food, which is critical in GERD.

Research has shown that people with the highest fruit intake have a 25% lower risk of developing GERD compared to those who eat the least amount of fruit. And those who eat the most fruits and vegetables have a 35% lower risk.

What Not to Eat When You Have GERD

Before getting into some of the best fruits for GERD, I should point out what not to eat when you have GERD.

Many of the following foods and beverages are known to be hard to digest, acidic, or they contain compounds that often irritate or stimulate nerve endings that accentuate GERD symptoms.

  • Carbonated drinks
  • Alcohol
  • Caffeine
  • Citrus fruits
  • Pineapple
  • Strawberries
  • Tomatoes and tomato products
  • Mints
  • Chocolate
  • Onions or garlic
  • Ice cream (cream, whipping cream, or other high-fat foods)
  • Cinnamon
  • Curcumin

Best Fruits for GERD

With GERD, the goal is to add more fiber to the diet. With that in mind, some of the best fruits for GERD sufferers, due to the higher fiber content, include:

  • Bananas
  • Avocados
  • Melon
  • Pears
  • Apples
  • Papayas
  • Blueberries
  • Figs
  • Ripe peaches and mango (these are less acidic when ripe)

Other good ingredients for your shake include:

  • Rolled oats
  • Chia seeds
  • Dates
  • Leafy greens (arugula, kale, Swiss chard, beet greens, collard greens, bok choy, rapine, dandelion greens, spinach)
  • Cucumber
  • Celery
  • Carrots
  • Beets
  • Sweet peppers

Although I mentioned using whole milk in my own morning shakes, if you have GERD, I would suggest using low-fat or nonfat milk. If those are a problem for you, try coconut, rice, or almond milk.

High-fat foods often cause problems because fat is one of the triggers the body responds to in relaxing (opening) the bottom sphincter muscle of the esophagus. However, I have found that certain plant-based fatty foods don’t seem be as problematic for GERD sufferers. I suspect this is because of the higher fiber content.

Shake Recipes

Here are some delicious shake recipes you can try if you suffer from GERD. Simply blend all the ingredients together. Note: I don’t recommend using ice or frozen fruit/ingredients. The cold can actually trigger GERD.

Banana Blueberry Shake

  • 1 cup unsweetened coconut milk
  • 1 banana
  • ½ cup blueberries
  • 1 teaspoon chia seeds
  • 1 cup spinach

Melon Mash Shake

  • 1 cup coconut water or unsweetened coconut milk
  • ¾ cup melon (watermelon, cantaloupe, or honeydew)
  • 1 teaspoon flaxseed
  • 1 date

Jungle Cream Shake

  • 1 cup unsweetened coconut milk
  • 1/3 avocado
  • 1 banana
  • ¼ cup rolled oats

Mango Mix

  • 1 cup unsweetened coconut milk or almond milk
  • ½ cup rolled oats
  • 1 mango
  • 1 teaspoon vanilla extract
Dr. David Williams

Meet Dr. David Williams

For more than 25 years, Dr. David Williams has traveled the world researching alternative therapies for our most common health problems—therapies that are inexpensive and easy to use, and therapies that treat the root cause of a problem rather than just its symptoms.

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