Ever had that bitter after-taste in your mouth after a lavish meal? Or experienced a burning sensation in your chest? These are the classic symptoms of acid reflux or heartburn, to be precise. An intensified, chronic condition, resulting due to prolonged acid reflux is GERD or gastroesophageal reflux disease. While acid reflux is common and can happen to anyone, GERD is a more acute condition that demands immediate medical attention. There are certain foods, especially alkaline ones, that you can make part of your everyday diet to prevent heartburn and GERD. Here is a lengthy list of foods to prevent heartburn and GERD for you to choose from.

Fresh organic vegetables

Low in fats and sugars, and rich in fiber, fresh vegetables help digest your foods better. By moving them quickly through your system, alkaline vegetables prevent the build-up of acids in your stomach and hence avoid heart-burn.

Examples of the same are leafy greens like kale, spinach, and lettuce, broccoli, green beans, squash, artichoke, asparagus, and cucumbers.

Non-citrus fruits
Non-citrus fruits are less acidic and more alkaline. When you experience symptoms of acid reflux like heartburn, and when it intensifies to become GERD, alkaline fruits are the best bet. Bananas, especially, help strengthen gastric mucosa and soothe the irritation of the esophagus.

Examples of these are watermelons, muskmelons, berries, papayas, apples, and pears.

Whole grains
Whole grains and legumes like oats and brown rice are healthy sources of carbohydrates and are fiber-rich. They keep you feeling full longer, restrain you from over-eating, prevent regurgitation, and acid reflux and are friendly towards your digestive tract because of their alkalinity.

Oils
Extra virgin coconut oil is an excellent and healthy source of fat, is anti-microbial and helps to clear your gut of harmful bacteria, and, additionally, soothes your esophagus if you already have acid reflux. The other oils mentioned below also have similar benefits to prevent or ease heartburn and GERD.

Examples of these are oils made from coconut, sesame seeds, olives, sunflower seeds

Fermented foods
Fermented foods are good sources of protein and are an excellent source of probiotics. Probiotics help maintain the balance between gut-friendly bacteria and harmful bacteria in your stomach, thus arresting acid reflux.

Examples of fermented foods are plain yogurt, lassi, buttermilk, kefir, miso, tempeh, kombucha, and sauerkraut.

Spices
Excellent sources of antioxidants and a host of micro-nutrients, some spices are also anti-inflammatory and anti-bacterial. They soothe your esophagus, alleviate symptoms of nausea and vomiting, and reduce the progression of acid-reflux to GERD.

Examples are turmeric, ginger, fennel, and parsley.

Seaweeds
Alginate, a unique fiber found in a species of brown algae like laminaria hyperborea, helps prevent the stomach acids from flowing back into your esophagus. When used along with other types of medications like proton-pump inhibitors, the alginate prevents vomiting, a symptom of GERD, by effectively removing bile from your system.

Examples of this are kelp like kombu and wakame and some types of brown algae.

Meat
These are excellent sources of healthy proteins, especially when cooked in the right process and are counting among foods to prevent heartburn and GERD. Pan-frying or deep-frying and adding too many spices like chili powders or black pepper make these foods unhealthy. Alternately, grilling, broiling, or baking meat with a little ginger, turmeric, fresh rosemary, or coconut milk provides all the right nutrients. It is recommended to strictly control the meat consumption, even if using the right cooking techniques.

Examples are free-range poultry and grass-fed cattle, bone broth