This post may contain affiliate links. See my affiliate disclosure policy.
Table of Contents
I created this tasty and soothing Acid Reflux Smoothie to help those dealing with acid reflux and GERD (Gastroesophageal Reflux Disease), which affects 20% of people in the United States and can make eating food quite uncomfortable. While food choices can significantly impact symptoms, incorporating specific ingredients into your smoothies can provide some effective relief.
What is Acid Reflux?
Acid reflux is basically when your stomach acid decides it wants to take a field trip back up your throat. Instead of staying where it belongs (in your stomach, doing its thing), it creeps up your esophagus and makes you feel like you just chugged hot lava… or chewed on regret.
It’s that burning feeling in your chest or throat, especially after eating—or worse, when you’re just trying to lie down like a normal human and bam, the fire starts. Basically: it sucks and makes you rethink everything you eat. But there are foods you can eat to calm it down:
- High fiber foods: oatmeal, brown rice, and other whole grains, as well as root veggies like carrots and sweet potatoes, and green veggies like leafy greens, asparagus, and green beans. Fiber helps improve digestion and keeps stomach acid from rising, making these foods great for managing GERD symptoms.
- Low acidic and alkaline foods: bananas, melon, avocado, and a variety of vegetables like cauliflower, fennel, broccoli, zucchini, cabbage, and beets. These foods help balance acidity, reduce inflammation, and provide easy digestion, which makes them effective for soothing acid reflux.
- Foods with a lot of water: cucumbers, celery, lettuce, watermelon, broth, and tea. These hydrating foods help dilute excess acid and maintain hydration, which supports digestive health and reduces the risk of reflux flare-ups.
Ingredients You’ll Need
Smoothies can be a fantastic way to incorporate reflux-friendly ingredients into your diet while providing essential vitamins and minerals. I’ve used the following in this acid reflux smoothie to alleviate symptoms:
- Cashew milk and basil help minimize stomach acid. Basil is also known for its calming effects on your digestive health. Look for unsweetened cashew milk to avoid added sugars that can trigger acid production, or make your own homemade cashew milk.
- Spinach reduces stomach acid secretions because it’s naturally low in fat + sugar. When possible, opt for organic spinach, which typically has fewer pesticides.
- Pear adds fiber, natural sweetness, and a boost of natural energy. Look for pears that yield slightly to pressure near the stem without being too soft.
- Ginger is naturally anti-inflammatory, and used in many natural heartburn treatments. Select fresh ginger root with smooth, firm skin.
- Banana is a non-acidic food known to soothe the esophagus and stomach. Pick ripe bananas with a few brown spots for easier digestion and natural sweetness. Frozen bananas are also a great option.
- Oatmeal is naturally high in fiber, and diets high in fiber have fewer instances of heartburn.
While dietary changes can help manage GERD symptoms, please consult your healthcare provider for personalized advice and treatment options.
How to Make Acid Reflux Smoothie
This acid reflux smoothie can help soothe your esophagus along with calming your whole body. It tastes light and is just the right amount of sweet for anyone with a sensitive palate. Here’s how to make it:
- Blend cashew milk, basil leaves, and spinach in a high-speed blender until smooth. Make sure the basil leaves are fresh and the spinach is thoroughly washed.
- Add remaining ingredients and blend again. Ensure the pear is ripe for better blending and sweetness. If the mixture is too thick, add a little more cashew milk to help it blend smoothly.
- Serve over ice for a refreshingly cool smoothie. For the best texture, serve immediately after blending.
Easy Ingredient Swaps
If one of these ingredients doesn’t work for you, don’t worry! Here are some easy swaps with nutritious ingredients that can still make this acid reflux smoothie a soothing option for you:
- Swap cashew milk with almond milk, coconut milk, or oat milk. If you’re looking for something creamier, try adding a bit of vegan yogurt. Just make sure whatever you use is unsweetened to avoid triggering acid production.
- If basil isn’t your flavor, try swapping it for mint leaves or parsley for a fresh taste.
- Swap spinach with kale or chard. Both are also packed with nutrients and easy on the stomach.
- If you don’t like pears, try using ripe apples or peaches for a similar sweet, fiber-rich swap.
- If ginger isn’t your favorite, turmeric can offer similar anti-inflammatory benefits. Just start with a small amount!
Acid Reflux Smoothie
Ingredients
- ¾ cup cashew milk
- 5 fresh basil just leaves
- ¼ cup spinach
- ½ inch ginger root
- 1 banana frozen
- ½ pear
- ⅓ cup rolled oats
Instructions
- Blend cashew milk, basil leaves, and spinach until smooth
- Add remaining ingredients and blend again
- Serve over ice for a refreshingly cool smoothie
Equipment
Video
Notes
- Use at least 1 frozen fruit for a cold smoothie.
- Feel free to add more basil or ginger for a bolder flavor.
Nutrition
Common Questions
This smoothie is designed to be gentle. Cashew milk, banana, pear, oats, and spinach are generally soothing to the stomach and low in acid. Ginger and basil can help calm inflammation and aid digestion—but if anything makes you feel worse, listen to your body and adjust.
Yes! Almond milk or oat milk are great swaps. Just make sure they’re unsweetened and don’t have added gums or weird ingredients, which can sometimes trigger reflux in sensitive folks.
You can! Just give it a shake or stir before drinking, as oats and ginger may settle. It’s best within 24 hours, but totally fridge-friendly if you’re on the go.
Yes, in small amounts like this (½ inch root), ginger is known to help with nausea and digestion. But if it feels too spicy, you can reduce to a sliver—or skip it and see how your body reacts.
More Recipes For Acid Reflux
If you’re ready to use the power of plants for natural acid reflux relief, then check out these nutritious smoothies and recipes below. My goal is to provide ways to nourish you as well as help you feel better, and these recipes can do just that:
I’ve been making this in the evening to help with reflux I’m experiencing due to pregnancy and it helps so much! I’ve had a hard time sleeping lately due to reflux yet when I drink this with my dinner or shortly afterward, I can go to sleep without issues. I’m using unsweetened almond milk since that’s what I have on hand.
Hi Erin! So glad this is helping with your reflux due to pregnancy. I had that myself and WISH I had known about this back then
Hey… this smoothie works! I did not have a pear and I substituted almond milk. I also added a little fresh ground almond butter. My stomach feels much less acid-y right now and it tasted so delicious! Thanks for the recipe!