You’re eating clean, avoiding the obvious triggers, maybe even cutting back on coffee—but the flare ups keep coming. The problem may not be just what you’re eating—but how those foods interact with your throat, which is the final gatekeeper when it comes to reflux.
I’ve structured this Alkaline Foods for GERD list so that it goes beyond the usual advice. Instead of tossing a handful of “safe” foods at you, I’ve organized them into seven everyday food groups—so you can build real meals, not just nibble from a list. This makes it easier to maintain dietary diversity, which is essential for supporting your gut microbiome and long-term healing.
Each group includes real, fiber packed nutrient rich foods with lower acidity—designed to soothe your throat and support reducing inflammation without triggering symptoms. That said, acidity isn’t the only issue. For best results, pair this list with what I’ve shared in my hidden triggers and worst foods for acid reflux guides—so you can assess your triggers holistically and confidently.
Table of Contents
Overview
Before we get in over our heads, a quick note on the pH scale, which is a measure of acidity. It runs from 0 to 14:
- Water is a 7 it’s neutral
- Below 7 is acidic
- Above 7 is alkaline
The numbers run opposite of what you might expect—lower numbers mean higher acidity, while higher numbers are less acidic (more alkaline). Also, each full step on the scale represents a 10-fold difference in acidity. So a food with a pH of 4 is ten times more acidic than one with a pH of 5.
For those dealing with throat inflammation, even mildly acidic foods can prolong irritation or reactivate digestive enzymes left behind from prior reflux episodes. A pH of 5 is still considered mildly acidic, but often gentle enough for healing. That’s why this article focuses on foods with a pH of 5.0 or higher—though if your symptoms are severe, a short term focus on pH 6 and above may offer extra relief.
This isn’t about chasing trends like “eating foods to neutralize your stomach acid” or trying to “alkalize your blood” (that’s not how digestion works). It’s about creating a gentle environment for healing—especially if you’re dealing with lingering throat inflammation from GERD or LPR.
1 Fruits
Fruits as a category tend to be more acidic, so if you’re avoiding low pH foods, that’s going to eliminate a good number of options, namely citrus and berries. That said, there are still plenty of fruits you can enjoy when you’re dealing with throat inflammation and many more when you’re not.
I’m going to highlight some of the most throat-friendly low-acid options but this isn’t an exhaustive list. And note that some fruits, like dates, are technically low-acid but have other issues. They are extremely high in sugar and can act as a deep trigger for some people, which I explain more fully in my hidden triggers article.
Be careful though—fruits like coconut are on the list, but I’m referring to fresh, natural coconut. In fact, that goes for every food item in this article. That’s because processed versions often contain preservatives or other additives. In the case of fruit, it’s added sugars which can undo the benefits of choosing a lower-acid option. Also, Bananas are a frequent recommendation, but they’re fairly acidic at a pH range of 4.5 – 5.2, the more ripe they are.
If there is one thing I really need you to remember with all this, it’s this: It’s not about elimination of certain from your diet for all time. These are temporary dietary modifications to manage flare ups or as a foundational part of a time-bound healing process. If and when you’re healed, you should be able to bring them back into your diet.
That said, melons like watermelon, honeydew, and cantaloupe are among the lowest acid fruit options. You’ve also got papaya, mango, and avocado—each of which offers a soothing, low-acid profile that tends to be well tolerated provided there aren’t other personal triggers at play.
⚠️ Caution: Pre-cut, packaged, or dried fruits may contain acidic preservatives or added sugars that counteract their natural low-acid benefits.
| Fruit | Acidity (Lower = More Acidic) |
|---|---|
| 🍌 Banana (Ripe) | ⚠️4.5 – 5.2⚠️ |
| 🥥 Coconut | ⚠️4.8 – 6.0⚠️ |
| 🍉 Watermelon | 5.2 – 5.6 |
| 🍈 Papaya | 5.2 – 5.7 |
| 🥭 Mango | 5.8 – 6.0 |
| 🍈 Honeydew | 6.0 – 6.6 |
| 🍈 Cantaloupe | 6.1 – 6.6 |
| 🥑 Avocado | 6.3 – 6.6 |
2 Vegetables
Fortunately, most vegetables fall in the 5+ pH range and have minimal impact on throat irritation. Provided no other triggers are present, they’re generally well tolerated. That said, a few—like eggplant, bell pepper, and pumpkin—can dip into the upper 4s, which begins to cause irritation. If your throat is especially sensitive or you’re in the middle of an extended flare-up, it may help to focus on vegetables with a pH of 6 or higher, such as zucchini, kale, and broccoli.
⚠️ Caution: Pickled, jarred, or canned vegetables often contain added acids (or preservatives) that can irritate the throat
| Food | Acidity (Lower = More Acidic) |
|---|---|
| 🍆 Eggplant | ⚠️4.5 – 5.3⚠️ |
| 🌶️ Bell Pepper | ⚠️4.6 – 5.9⚠️ |
| 🎃 Pumpkin | ⚠️4.9 – 5.5⚠️ |
| 🥒 Cucumber | 5.1 – 6.1 |
| 🍠 Sweet Potatoes | 5.3 – 5.6 |
| 🥬 Beets | 5.3 – 6.6 |
| 🥬 Spinach | 5.5 – 6.8 |
| 🫛 Green Beans | 5.6 – 6.2 |
| 🥬 Lettuce | 5.8 – 6.1 |
| 🥕 Carrots | 5.9 – 6.4 |
| 🥒 Zucchini | 6.0 – 6.4 |
| 🥬 Kale | 6.0 – 7.5 |
| 🥦 Broccoli | 6.3 – 6.9 |
3 Nuts, Seeds, and Legumes
Some sources report raw lentils as being acidic, in the 3.5 range, but raw lentils aren’t generally edible. Once cooked, they’re well into the 6’s. Beyond that, from an acidity standpoint, all nuts, seeds, and legumes are fair game.
My family are big fans of pumpkin seeds, almonds, sunflower seeds, chia seeds, chickpeas and lentils. Other common options include flaxseeds and pecans.
⚠️ Caution: Flavored or roasted varieties often include seed oils, sugar, or additives that can trigger symptoms—even if the whole version is reflux-friendly.
| Food | Acidity (Lower = More Acidic) |
| 🎃 Pumpkin Seeds | 5.6 – 6.0 |
| 🌰 Almonds | 6.0 – 7.0 |
| 🌾 Flaxseeds | 6.0 – 6.6 |
| 🌻 Sunflower Seeds | 6.0 – 6.7 |
| 🌱 Chia Seeds | 6.0 – 7.0 |
| 🥢 Chickpeas | 6.2 – 6.6 |
| 🧃 Lentils (cooked) | 6.3 – 6.8 |
| 🌰 Pecans | 6.3 – 6.6 |
4 Grains
Grains tend to land firmly in the mid to upper sixes—and when cooked, they become even more alkaline and easier on the throat. Quinoa is great for adding protein to a meal, while rice and oats are great as fillers provided they do not trigger you.
⚠️ Caution: Instant packets, boxed side dishes, and bakery items frequently include acidic preservatives or sweeteners that make reflux worse.
| Grain | Acidity (Lower = More Acidic) |
| 🌾 Oats | 6.0 – 6.6 |
| 🧉 Quinoa | 6.2 – 6.8 |
| 🌾 Brown Rice | 6.2 – 6.8 |
| 🌾 Rice | 6.3 – 6.9 |
5 Meats
Most meats fall into a safe pH range of 6.0 or higher, making them generally well tolerated for those with reflux. Lean options like turkey, chicken, lamb, and wild-caught fish are especially easy on the digestive system, particularly when prepared without heavy spices or acidic marinades. White meats, in particular, tend to digest more easily than fattier cuts.
⚠️ Caution: Cured, deli, or processed meats may contain acidic marinades, nitrates, or preservatives that irritate the throat and slow healing.
| Meat Type | Acidity (Lower = More Acidic) |
| 🍗 Chicken | 6.0 – 6.4 |
| 🥩 Beef | 6.0 – 6.4 |
| 🥡 Lamb | 6.0 – 6.4 |
| 🍗 Turkey | 6.1 – 6.5 |
| 🐟 Salmon | 6.1 – 6.7 |
| 🐐 Goat | 6.1 – 6.5 |
6 Dairy
Dairy is a one tough for many with reflux. It was for me, over 15 years I became less and less tolerant of it. Except i learned that many who are lactose intolerant can indeed tolerate hard cheeses, because the aging process allows for the vast majority of lactose to be consumed. That said, as with all triggers they’re deeply personal. What bothered me, may not be a problem for you at all.
⚠️ Caution: Fermented options like yogurt and kefir can be acidic despite their probiotic benefits—use with care during throat flare-ups.
| Dairy Product | Acidity (Lower = More Acidic) |
|---|---|
| 🧃 Kefir | ⚠️4.6 – 6.0⚠️ |
| 🥣 Greek Yogurt | ⚠️4.8 – 6.0⚠️ |
| 🥣 Cottage Cheese | 5.8 – 6.2 |
| 🧀 Mozzarella | 6.0 – 6.4 |
| 🧀 Cream Cheese | 6.1 – 6.5 |
| 🧁 Butter | 6.1 – 6.6 |
| 🧁 Ghee | 6.1 – 6.6 |
| 🥛 Milk | 6.6 – 6.8 |
7 Drinks
Drinks can be a sneaky source of reflux triggers—especially when your throat is inflamed. While many herbal teas are gentle and soothing, fruit-based teas (like hibiscus, berry blends, or citrus infusions) are often very acidic and can be just as irritating as soda. And while kombucha is praised for its probiotic benefits, it’s also highly acidic and carbonated, making it a poor choice during a reflux flare—even for those focused on gut health.
Safer options include chamomile, slippery elm, ginger, and marshmallow root teas, along with aloe vera juice (decolorized and unsweetened), coconut water, and fresh vegetable juices like carrot or celery. These are all low-acid choices that can hydrate and soothe without worsening symptoms.
⚠️ Caution: Sweetened teas, fruit juices, and even “healthy” drink blends often contain added sugar, berries, citrus or other acidic fruit additives that can spike symptoms.
| Beverage | Acidity (Lower = More Acidic) |
| 🧋Kombucha | ⚠️2.5 – 3.5⚠️ |
| 🥥 Coconut Water | 6.1 – 7.0 |
| 🌿 Herbal (non-fruit) Tea | 6.0 – 7.0 |
| 🌳 Slippery Elm Tea | 6.0 – 7.0 |
| 🍬 Licorice Root Tea | 6.0 – 7.0 |
| 🧂 Ginger Tea | 6.0 – 7.0 |
| 🌺 Marshmallow Root Tea | 6.0 – 7.0 |
| 🪴 Aloe Vera Juice | 6.0 – 7.0 |
| 🥕 Carrot Juice | 6.1 – 6.6 |
| 🥬 Celery Juice | 6.2 – 6.8 |
Final Thoughts
I know the list of foods to avoid with reflux—especially when your throat is already inflamed—can feel overwhelming. But focusing on what you can eat—especially foods that are naturally non-acidic, nutrient-rich, and gentle on the throat—can be a powerful step forward.
Remember, this isn’t about making your stomach less acidic. It’s about choosing foods that won’t further irritate your throat while you give your body space to heal. That means favoring real, unprocessed options with a pH of 5.0 or higher—and being mindful of hidden triggers like acidity in fermented foods, preservatives, or added sugars.
But don’t stop there. While food can calm symptoms, real healing happens when you address the deeper drivers behind reflux:
- Indigestion, from low stomach acid or poor motility
- Infection, like bacterial overgrowth or imbalance
- Inflammation, which weakens your LES and slows healing
Each of the foods listed here can support that healing—if you use them as part of a bigger plan. You don’t need perfection. You need momentum. And every healthy choice you make is a small vote for better digestion, less inflammation, and more symptom-free days ahead.
If you found the information in this article helpful, I recommend you check out my Hidden Triggers & What Foods to Avoid with Acid Reflux article next.
This content is for informational purposes only and is not medical advice. Consult your physician for personalized care.
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