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

13. Ginger: The Double-Edged Root

Ginger’s reputation as a digestive helper is well-deserved—it can ease nausea and reduce inflammation. But here’s the nuanced truth: some people find that ginger, especially in large amounts or concentrated tea, can actually spark heartburn. This response highlights how variable individual digestion can be, even when following well-meaning dietary advice. If you’re drawn to ginger’s warmth, try it in small amounts and observe how your body feels. For some, ginger offers steady relief; for others, it may need to be limited or swapped for calming teas like chamomile. Either way, you are the best judge of your own digestive comfort.

14. Soy Products: Tofu, Soy Milk, Hidden Challengers

Soy-based foods like tofu, tempeh, and soy milk provide sought-after plant protein and valuable nutrients. Yet for some people, the phytoestrogens and specific fibers in soy can slow down digestion or increase gas production—both of which have the potential to exacerbate reflux symptoms. It’s another case where “healthy” isn’t universal. Don’t be discouraged: almond milk, oat milk, or simple roasted veggies can deliver similar satisfaction with gentler results. A thoughtful bit of trial and error lets you find plant proteins and milks that are as kind to your digestion as they are to the planet.