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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.
Smoothie Ingredients
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 doesnโt work for you, donโt worry! Here are some easy swaps with nutritious ingredients that can still make this acid reflux smoothie a soothing option for you:
- Cashew milk: Swap with almond milk, coconut milk, or oat milk. If youโre looking for something creamier, try adding a bit of vegan yogurt. Just make sure whatever you use is unsweetened to avoid triggering acid production.
- Basil: If basil isnโt your flavor, try swapping it for mint leaves or parsley for a fresh taste.
- Spinach: Swap with kale or chard. Both are also packed with nutrients and easy on the stomach.
- Pear: If you donโt like pears, try using ripe apples or peaches for a similar sweet, fiber-rich swap.
- Ginger: If ginger isnโt your favorite, turmeric can offer similar anti-inflammatory benefits. Just start with a small amount!
- Banana: Papaya or ripe avocado can be great alternatives to create a creamy smoothie while helping to balance acidity in the digestive system.
- Oatmeal: As an alternative, you can use chia seeds or flaxseeds for an extra fiber boost while keeping it heartburn-friendly.
What to Eat For Acid Reflux
If you’re looking to get some natural heartburn relief, then look for nutritious foods that reduce acid reflux and bloating like the following:
- 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.
Foods to Avoid For Acid Reflux
Equally important to what you should eat is knowing which GERD triggers to avoid. Some of the worst foods for people with reflux conditions are highly processed, fatty, and acidic foods that can harm the digestive system and provoke painful symptoms. Some of the most common culprits include:
- Highly processed foods: packaged snacks, sugary cereals, frozen meals, processed meats, instant noodles, and fast food items.
- Fatty foods: fried foods, high-fat dairy, fatty cuts of meat, pastries, heavy cream sauces, and pizza with high-fat toppings.
- Acidic foods: citrus fruits, pineapple, mango, cherries, tomatoes and tomato-based products, vinegar-based dressings, soda, coffee, and alcohol.
- Spicy or strong-flavored foods: garlic, onions, spicy peppers, and other strong seasonings and spices.
- Chocolate: due to its caffeine, theobromine, and fat content, chocolate can relax the LES and trigger acid reflux symptoms.
Common Questions
Chewing on raw ginger, or adding it to a soothing tea with honey can help. Consuming foods that are low acid, and high fiber can also help.
Herbal tea, low acid smoothies, 100% fruit juice, water, golden milk, and plant milk are the best drinks for heartburn that can help in acid indigestion relief.
Baking soda in water is a great way to neutralize stomach acid and stop heartburn symptoms. If you’re on the go and need convenient relief, then reach for the homeopathic remedy by Boiron called Acidil as it will dissolve under your tongue with or without water, and easily relieve symptoms.
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:
Eating doesn’t have to be a dreaded task! Food should be delicious as well as help you fuel your passions instead of holding you back. Even this smoothie for acid reflux tastes great while also helping you feel your best.
Don’t forget to rate + review this acid reflux smoothie once you make it!
Acid Reflux Smoothie
Ingredients
- ยพ cup cashew milk
- 5 fresh basil just leaves
- ยผ cup spinach
- ยฝ inch ginger root
- 1 banana frozen
- ยฝ pear
- โ cup rolled oats
Instructions
- Blend cashew milk, basil leaves, and spinach until smooth
- Addย remaining ingredients and blend again
- Serveย 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.
Cashew milk is acid forming in the system. I will try this but use almond milk which is alkaline forming.
Omg thank you thank you thank you
You helped me so much with this recipe
You have no idea
Absolutely perfect for antacid and taste. Love it. Use it whenever Iโm having acid issues.
So happy to hear that this smoothie is helpful to you Pamela!
Your acid reflux shake is odd based on my personal experience.
Drinking elixirs with raw ginger caused a GERD flare up and burned my throat, ouch.
Raw vegetables in a smoothie is the worst when I am suffering a GERD flare up.
When suffering uncomfortable, burning GERD symptoms, I am ok with bananas, oatmeal and nonfat milk. Cashews not helpful. Perhaps rice milk or another lowfat milk replacement. If anyone had burning and pain in their throat and back from GERD and drank one of those and it helped, I’d be curious to hear about it.
I’ve actually seen some relief from this smoothie, yet everyone is different. Even if this recipe doesn’t work for you, hopefully you found so other information in this post which might be helpful. Be sure to consult your healthcare provider if symptoms persist.
I think we all have different sensitivities. I know what causes acid for me is NOT on the usual lists and even the โexpertsโ canโt decide on peppermint. lol If thereโs something in it that bothers you, look elsewhere!
Are canned pears okay? The fresh ones we have around here are not reliable.
Thank you for this recipe, I am most definitely going to try it because acid reflux is not something to joke about, it almost killed me.
Iโm sure they are although fresh is always better! Iโm gonna start freezing my pears for this.
Iโm pregnant and havenโt been able to find much heart burn relief with anything. This combo is so refreshing, energizing and delicious, but most importantly works. Iโm burping and feeling relief and I havenโt finished the smoothie!
So glad this provided you some comfort, CR! And congrats on your little one! Sending our wishes for a safe and healthy pregnancy. xoxo
I tried the receipe and feel grate……will drink it regular and see if my heartburn gets better
I tried this and it was soooooo smooth and good. I didnt have basil nor spinach so i improvised. I still think it turned out ok. It was delicious, thank you.
Hello,
I havent tried the recipes yet. First thing tomorrow morning I’m going shopping. To pick up these items for my smoothie. Thanks so much for sharing the valuable information. As soon as I finish drinking my smoothie I will definitely rate it tomorrow.
This smoothie was THE BOMB!!! I was not sure what to expect and it was SOOOO GOOD! I was energized and excited for the day!!!
I enjoyed the flavor and mild sweetness of this. I didnโt have pear, so substituted 1 cup of frozen peaches. Iโll make this one again for sure.
Do you have a source for the 100% fruit juices being helpful for acid reflux? I got a paper from my doctor today that says to avoid fruit juices, but the paper looks like it was photocopied 20 years ago….
Yes! Healthline has a great article on GERD and what to drink for acid reflux. They recommend 100% fruit juice; I would say to make sure you drink fruit juice from low acid fruits.
Just wondering if you mean basil leaves instead of mint leaves. Written in the instructions to use mint? Thank you
Thank you Becki! It should be basil for this one. You can use mint if you prefer, yet it isn’t actually helpful with acid reflux. So I would stick with basil here. ๐
I love this different combination! Will be using basil from the garden + homemade cashew milk.
I don’t have acid reflux, but this is literally one of my favorite recipes. I make this all the time just because I love the flavor combinations. One diff is I use oat milk instead of cashew milk (and I don’t use pear… just banana). Now I’m so glad there’s an actual recipe that I can follow. Sounds really tasty.
How funny is that? Thanks for sharing some modifications.
I am not a fan of banana’s, if I leave it out will the smoothie have the same effect or should I replace it?
The banana makes it sweeter and creamier. I would suggest adding more pear and even a slice of avocado if you want the recipe to come out similar. Yet you can always just skip the banana and blend as isโย it’ll be lower in sugar and still have tons of healing benefits.
I’m really intrigued by this recipe. I have struggled with heartburn for years and decided last year to give up Tumsโย yet I haven’t found much relief. I will try this smoothie and see if I can get that Acidil as well. I have a Walgreens and it says they carry it, so that makes it easy. Thank you Jen.
You’re so welcome Deborah! Hope this gives you some relief.
I’m always surprised by this recipe! It’s now my go-to when I start feeling acid reflux coming on.
Way better for ya than popping tums, amiright?!