It is estimated that over 60 million Americans suffer from heartburn or acid reflux at least once per month. It’s even more surprising that 15 million suffer with this condition daily. Acid reflux occurs when stomach acids consistently regurgitate or travel back up the food pipe via the esophagus.

However, mild acid reflux can become chronic in nature and lead to more serious complications, such as gastroesophageal reflux disease (or GERD), which is the chronic form of acid reflux and throat. Common symptoms of both acid reflux and GERD include:

• A feeling of warmth or burning heat in the chest and throat
• A foul, bitter taste in the mouth
• Indigestion-like pain

When choosing foods to alleviate the discomfort of acid reflux, look to the following superfoods:

1. Ginger
This natural wonder herb is perfectly safe, free of side effects, and is available in most every grocery and drug store, or your neighborhood health food market in fresh and dried varieties. Studies show that the active compound ingredient in ginger called “6-gingerol” perpetuates gastrointestinal transport, which helps to alleviate nausea and motion sickness. For acid reflux, an herbal capsule, the raw root, or ginger tea seem to calm the digestive system and keep stomach acids from creeping back up.

2. Egg whites
Because egg whites have a low acidity profile and a very high source of pure protein, this makes this food choice an excellent one for the complications associated with acid reflux. Cooking with the whites of eggs in omelets or other main dishes can also help lower overall fat intake, which in turn, guards against obesity, which is a major risk factor for GERD.

3. Oatmeal
Oats have been known throughout generations to be a great source of fiber. Therefore eating oatmeal provides a sense of fullness and contributes to regular bowel movements. But one of the main issues here is that cooked oats absorb acid in the stomach and reduce the overall symptoms of GERD.

4. Lean meats and seafood
Chicken, turkey, and various forms of seafood have a lower fat content compared to their fatty red meat counterparts. This alone avoids  triggering acid reflux while controlling chronic heartburn.

5. Low acid fruits
When shopping for fruits to satisfy an acid reflux diet, the best bet is to be aware of the food’s pH, which measures the acidity or alkalinity of a certain fruit. Low acid fruits such as avocados, mangoes, cantaloupe, bananas, olives, watermelon, pumpkin, and pears are but a few of the most optimal choices to alleviate heartburn and stomach discomfort.

For any acid indigestion remedy, the key is to read labels. Seek guidance from either your dietitian or holistic nutritionist, and avoid the foods that lead to acid indigestion treatment in the first place. Keep a food diary to help you identify the common foods that trigger and decrease stomach upset, so you can eat with confidence.