Healing Foods for Soothing Acid Reflux and Bloating

37. Shiitake Mushrooms (Dried) — L-Ergothioneine and Prebiotics

Shiitake mushrooms, particularly the dried variety, contain compounds that support gut health through mechanisms beyond simple fiber. They provide L-Ergothioneine, a unique sulfur-containing antioxidant that protects the cells of the gut lining from oxidative stress and inflammation. Furthermore, Shiitakes contain specialized beta-glucans, a prebiotic fiber that feeds beneficial bacteria but is metabolized very slowly. This provides a gentle, sustained prebiotic benefit—supporting regularity and reducing bloating—without the rapid, intense fermentation that can cause gas with other high-FODMAP fibers. Cook them thoroughly into broths or stir-fries for a savory, low-irritant meal component.

38. Ripe Pears (Pectin and Alkaline Water Content)

Ripe pears are an excellent, often overlooked fruit for sensitive tummies. While they share the high Pectin content of apples (which helps bulk the stool and soothe the stomach lining), pears tend to have a higher pH (lower acidity) than many popular fruits, making them less likely to trigger reflux. Furthermore, the water content in pears is generally alkaline. For those struggling with bloating, pears provide a gentle, easily digestible source of fiber and water that promotes regularity without the intense, rapid fermentation that causes gas with some other high-FFODMAP fruits.