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Here’s What Snacks You Can Eat With Acid Reflux

If you suffer from any digestive system issue, you know how hard it can be to find snacks that won’t worsen it.

For example, if you experience symptoms of acid reflux or GERD, you may find that most common snacks have acid-forming properties, which means they may aggravate your symptoms.

But there’s some good news: There are many foods you can still snack on even if you suffer from acid reflux.

What Snacks Can I Eat With Acid Reflux?

Even though most commonly sold snacks are acidic, the best snacks you can have on acid reflux or GERD are crackers with nut butter, baked chips, pretzels, nuts, rice cakes, or veggie smoothies. What’s more, some people with acid reflux might be able to consume acidic snacks if they stick to smaller amounts.

It’s also important to follow a well-balanced diet rich in nutrients that help you counteract the acidity in foods.

Can snacks be healthy?

Generally, snacks have a bad reputation for being unhealthy and bad for you. Luckily, they don’t have to be if you stick to a few rules. Firstly, it’s best to choose foods to snack on that don’t contain too much fat.

This nutrient tends to cause digestive system issues and acid reflux symptoms, such as heartburn. It may also lead to weight gain, worsening stomach problems, so it’s important to control how much fat you consume.

Another thing to look out for is how much sugar the snacks you choose contain. This carbohydrate causes spikes in your blood sugar levels, leading to the development of diabetes and other cardiovascular issues.

Sugar can also lead to weight gain since eating sugary snacks makes you crave them even more. Because of that, it’s best to consume snacks like cookies and cakes very rarely, especially if your acid reflux symptoms are severe.

Are all snacks acidic?

Snacks are a general term for many foods, from chips to cookies. This means that they have varying pH levels and different effects on your digestive system. Because of that, it’s important to choose the ones that have alkaline-forming properties or the ones that are the least acidic.

For example, choosing low-fat, low-sugar snacks can help you control your acid reflux symptoms.

While not all snacks might be acidic, studies found that consuming snacks and drinks between meals may make your acid reflux and GERD symptoms worse.

Experts believe it’s because snacking between meals causes your stomach to overproduce gastric acid, which then rises up your esophagus and causes heartburn and other issues. That’s why it’s best to consume snacks occasionally and not make them a part of your day-to-day diet.

What sweet snacks can you eat on acid reflux?

Sweet snacks, such as chocolate or donuts, are often our first go-to when looking for something to satisfy our sweet tooth. But, if you suffer from acid reflux or GERD, these foods may make you feel worse and cause heartburn, among other issues.

Luckily, there are some foods that you can still snack on without worrying about feeling bad after. Some sweet snacks that can help you prevent any severe acid reflux symptoms include:

  • Non-citrus fruits
  • Granola bars
  • Oatmeal with fruit or other high-fiber cereal
  • Non-fat Greek yogurt
  • Instant pudding

As you can imagine, the healthiest snacks for acid reflux are fruits. They contain essential minerals and vitamins that contribute to good health while being rich in flavor.

They also help keep your digestive system healthy and prevent inflammation and irritation that often leads to worse symptoms of acid reflux and GERD.

What salty snacks can you eat on acid reflux?

Traditional salty snacks like chips and French fries aren’t particularly good for people struggling with acid reflux or GERD. They are high in fat and extremely processed, which is not only bad for your digestive system, but may also lead to the development of many health conditions.

But there are many other snack choices that can help you satisfy your craving for salty snacks. Some of the best snacks you can have on acid reflux or GERD are:

  • Crackers with nut butter
  • Baked chips
  • Pretzels
  • Nuts
  • Rice cakes
  • Veggie smoothies (avocado, spinach, etc.)

Even though these snacks are low in sugars and fats, they should still be consumed in small quantities and rarely. It’s also important not to overdo it since calories can stack up and lead to weight gain, which comes with its own downsides. 

What snacks should you avoid on acid reflux?

Any snacks that contain a lot of fat and sugar will make your acid reflux symptoms worse, so it’s best to steer clear of them.

As a result, fried foods, cakes, pies, and similar should be limited as much as possible on a low-acid, stomach-friendly diet.

It’s also best to stay away from ice cream and chocolate, which are two known acid reflux culprits. It’s also important to control how many snacks you consume, even if they’re relatively healthy. They may still lead to weight gain and increased hunger.

It’s also a good idea to avoid snacking and eating in general for about two hours before bed or even longer. This is because it takes your stomach a long time to digest certain foods, so sleeping with a full stomach may cause indigestion and heartburn.

Snacking just before heading to bed may also lead to weight gain as you’re not using the calories that you’ve just consumed. So, in general, it’s best to avoid late-night snacking.

If you tend to snack late at night, though, you might experience night terrors, nightmares, and poor sleep quality. Studies say that it’s because your body uses most of its energy to digest the food you’ve consumed and that prevents you from entering the deep sleep stage, which is essential for you to be well-rested.

So, as you can see, snacking may have very negative effects.

Even though snacks might seem unhealthy, no matter what they are, there are several foods that you can snack on if you get hungry in between the meals without worsening your acid reflux or GERD symptoms.

While some of them are healthy and natural, it’s still important to limit how much of them you eat, though. That way, you can snack healthily without feeling bad after.