15 Foods You Think Are Healthy That Might Be Worsening Your Acid Reflux

9. Nuts and Nut Butters: Protein With a Price

Nuts and their creamy butters—almonds, cashews, peanuts—are often at the top of “snacks that do it all.” With protein, fiber, and healthy fats, they help with satiety and heart health. Unfortunately, that same richness can cause hiccups for those prone to acid reflux. Like other high-fat foods, nuts may relax the LES, and their density can make them slow to digest, increasing the risk for that telltale burn. If nuts leave you feeling unsettled, try pumpkin or sunflower seeds in moderation as a crunchy alternative. Watch your portion sizes—sometimes just a little less can make all the difference. Swapping in a different snack is an act of self-care, not a deprivation. Test and see what brings you the best combination of taste and tummy harmony.

10. Whole Grains High in Insoluble Fiber: Gut Goodness, But...

Whole grains like brown rice, wheat bran, and rustic breads are famed for supporting heart health and keeping digestion regular. Yet for some individuals with GERD, insoluble fiber can cause digestive discomfort—think bloating, extra gas, or even triggering reflux episodes. It’s a tricky example of a food that’s usually beneficial but can backfire depending on your digestive landscape. Don’t be quick to shelve grains altogether. Instead, try focusing on low-acid, soluble fiber-rich options like oats or quinoa; these are generally easier to tolerate. Toasting or partially cooking grains may also improve their digestibility. Remember, every adjustment is a personal experiment, and getting creative can lead you to new favorites that may have gone overlooked.