We all deserve a treat occasionally, and most people love snacking on a handful of peanuts or a chocolate bar. Some snacks are healthier than others, containing essential nutrients and fiber, and some are even low in calories.
However, many people with acid reflux follow a diet low in acidic foods and drinks to avoid triggering symptoms like heartburn. These people can find it hard to enjoy the occasional treat, as many common snacks are acidic, and some are acid-forming, making them more likely to trigger an unpleasant attack.
Everyone's symptom triggers are different, and some may be able to eat any snack they like without any problems. If you're not one of these lucky people, I've listed some of the snacks least likely to aggravate your acid reflux below.
Table of Contents
What Snacks Can I Eat with Acid Reflux?
Most snacks are acidic, but crackers with nut butter, baked chips, pretzels, nuts, rice cakes, or vegetable smoothies are less likely to trigger acid reflux or GERD symptoms.
Are Any Snacks Healthy?
Many snacks are unhealthy, but some are low in fat. Fat can lead to weight gain and is also difficult to digest, stimulating gastric acid production and making acid reflux more likely.
Seek out low-sugar snacks, as too much sugar can spike your blood sugar, leading to diabetes and cardiovascular issues.
Too much sugar may also lead to weight gain, which may result in more severe acid reflux.
Are All Snacks Acidic?
Some studies show that, regardless of acidity, snacking between meals may worsen acid reflux and GERD symptoms. Experts believe snacking stimulates gastric acid production, making acid reflux more likely.
Which Sweet Snacks Can You Eat with Acid Reflux?
Many sweet snacks, including chocolate and donuts, will likely trigger a heartburn attack.
Sweet snacks that are less likely to cause heartburn include:
- Non-citrus fruits
- Granola bars
- Oatmeal or other high-fiber cereal with fruit
- Non-fat Greek yogurt
- Instant pudding
The best snacks for those with acid reflux are fruits, as they're nutritious and help keep your digestive system healthy.
Which Salty Snacks Can You Eat with Acid Reflux?
Below are some of the better salty snacks for those with acid reflux:
- Crackers with nut butter
- Baked chips
- Rice cakes
- Vegetable smoothies
These are low in sugar and fat but should still be eaten in moderation.
What Snacks Should You Avoid with Acid Reflux?
Any snacks that contain a lot of fat and sugar, including fried foods, cakes, and pies, will likely trigger acid reflux symptoms.
Similarly, ice cream and chocolate are known to trigger heartburn.
It’s also a good idea to avoid snacking within two hours of retiring, as sleeping with a full stomach may cause indigestion and heartburn. Eating at this time may also lead to weight gain.
Snacking late at night may also reduce sleep quality. Studies say that this is because your body uses energy for digestion, preventing deep sleep.