Healing Foods for Soothing Acid Reflux and Bloating

45. Sumac (The Astringent Digestive Aid)

Sumac, the burgundy-red spice common in Middle Eastern cuisine, offers unique benefits for post-meal discomfort. It contains tannins, compounds that give it an astringent (puckering) quality. This property helps to tone the digestive muscles and gently reduce inflammation. Traditionally, sumac water was consumed to settle the stomach, as its astringency supports slightly faster gastric emptying and motility, reducing the chance of food sitting heavy or backing up (reflux). Its mild, tangy flavor is naturally low in acidity. Sprinkle it over rice, yogurt, or use it in salad dressings for a subtle, therapeutic boost to your digestive rhythm.

46. Acacia Fiber (Acacia Gum) – The Non-Fermenting Prebiotic

Acacia fiber, also known as acacia gum or gum arabic, is an incredibly gentle form of soluble fiber with a unique advantage for those prone to bloating and gas. Unlike common prebiotic fibers (like inulin or some bean starches) which ferment rapidly in the large intestine—often causing significant gas and painful distension—acacia fiber ferments exceptionally slowly. This slow fermentation process provides nourishment for beneficial gut bacteria without causing a sudden, large volume of gas, making it the ideal non-bloating prebiotic. Additionally, as a soluble fiber, it forms a light gel that smooths gut transit and provides a physical, soothing presence in the upper GI tract, gently aiding in the prevention of reflux. Mix one teaspoon of the tasteless powder into water or a smoothie daily for discreet, long-term digestive stability.