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

11. Raw Cruciferous Vegetables: Nutrition With a Caveat

Cruciferous vegetables—broccoli, cauliflower, kale—deserve their “eat your greens” buzz for good reason. They are core sources of vitamins, minerals, and fiber. However, eating these veggies raw can sometimes spell trouble for a reflux-prone stomach. Their dense, fibrous structure can create gas, bloating, and pressure on the LES, which in turn may prompt or worsen reflux symptoms. Cooking cruciferous veggies softens their fibers and may filter out some of their tougher effects. Steamed, roasted, or stir-fried, they can be much gentler on digestion while still offering robust nutritional benefits. Customizing your prep method is a form of self-care—one that might transform a difficult meal into a nourishing experience.

12. Berries: Tiny Fruits, Big Surprise

Berries might seem like a harmless treat—loaded with antioxidants, fiber, and natural sweetness. Yet certain varieties, such as strawberries, raspberries, and blueberries, carry a surprising acidity. For some, this means a handful of berries (especially on an empty stomach) can tip the GERD balance. You don’t need to banish berries, but consider how your body reacts. If you notice issues, try opting for lower-acid alternatives such as pears or melon, or enjoy berries in moderation paired with other low-acid foods. Learning your own signals—rather than defaulting to strict food lists—is what makes for a nourishing, sustainable approach.