Acid reflux and heartburn are among the most common digestive complaints — and often, the underlying causes can be addressed naturally through diet. Here are five approaches I use to routinely help patients improve acid reflux.
1. Chew Thoroughly
Chewing induces saliva, which is alkaline and helps neutralize stomach acid.
2. Eat More Vegetables
Most vegetables are alkaline themselves, which helps neutralize excess stomach acid.
3. Eat More Fiber
Fiber from vegetables, whole grains, and beans dilutes stomach acid and helps protect the esophagus and stomach. It also provides prebiotics that support healthy gut flora.
4. Reduce Fat Intake
Studies show that the less fat in a meal, the less likely you are to experience heartburn.
5. Favor Plant-Based Protein
Research shows fewer reflux episodes occur with plant-based protein compared to animal (“flesh”) protein.
With these approaches, acid reflux can often improve naturally — no dramatic changes required, just consistent, mindful shifts in how and what you eat.
For more tips on natural health, download the free eBook Health Secrets at peacediet.org.
About Dr. Terry Shintani, MD, JD, MPH
Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.
Learn more about Dr. Shintani’s work and recognition: NLM Native Voices
Sources:
- NIH/NIDDK — Acid Reflux (GER & GERD) in Adults
- NIH/PubMed — Dietary Fat Intake and Gastroesophageal Reflux Symptoms
- NIH/PubMed — Plant-Based vs. Animal Protein and Reflux Episodes