Find out how berries impact GERD and reflux—and which might be the berry best choice for you.
From fresh to frozen, canned to dried, berries can be a year-round treat. Berries are also typically listed among the fruits to enjoy if you have reflux because they aren’t as acidic as some other choices, such as citrus fruits. However, given the wide array of berries available, it stands to reason that some may be more troublesome for those with heartburn or GERD than others.
Understanding Berry Acidity
The pH Puzzle
The degree of acidity in foods, beverages, and other products is measured on a pH scale. The pH (potential of hydrogen) indicates the activity level of the hydrogen atoms in a substance. At one end of the scale are highly acidic substances like vinegar, citrus, and coffee, and at the other end are what are known as basic substances, such as bananas and broccoli.
The scale usually ranges from 0 to 14, with 0 being the most acidic and 14 the most basic. Pure distilled water has a pH of 7 and is considered neutral. The pH of stomach acid is typically 1.5-2—very acidic! The pH scale is also logarithmic, meaning a pH of 4 is ten times more acidic than pH 5.
The scale usually ranges from 0 to 14, with 0 being the most acidic and 14 the most basic. Pure distilled water has a pH of 7 and is considered neutral. The pH of stomach acid is typically 1.5-2—very acidic! The pH scale is also logarithmic, meaning a pH of 4 is ten times more acidic than pH 5.
The Berry Spectrum, From Tart to Sweet
You might expect tart berries to be more acidic and sweet ones to be less acidic. And generally, you’d be correct. However, despite some food lists touting certain berries as “not acidic,” most commonly consumed berries would be considered acidic because of their low pH level. Acidic foods usually have a pH of 4.6 or less. There is some variability in acidity within the category of edible berries, as you see from the data provided by the US Center for Food Safety and Applied Nutrition in the table below. Generally, a berry with a pH of around 3 - 5 is considered mildly acidic.
Interestingly, freezing berries seems to impact their acidity, but not always in the same way—sometimes, the frozen version is more acidic than the fresh version, and vice versa. Of course, differences in growing conditions and cultivars will also impact the acidity of specific berry samples.
Navigating the Berry Patch
Are Berries a Trigger For You?
Generally, berries are not considered a major trigger of reflux or GERD. That doesn’t mean they won’t bother you, though! That’s because triggers are very individual. What prompts reflux or GERD for you may not be an issue at all for the person next to you. If you’re unsure which foods trigger you, keep track of what you eat and how your body responds. Over time, you’ll be better able to identify your specific triggers.
If you like berries but aren’t sure if they’ll be problematic, some self-experimentation is in order. Try a small amount of berries, and start with less acidic options like raspberries or blackberries. If that's fine, branch out and try blueberries and strawberries.
Berry Useful Tips
- Berries are a tasty source of fiber, and people who eat a high-fiber diet tend to have better digestion, experience less frequent constipation, and have less GERD/heartburn. If you tolerate berries well, try combining them with oats or high-fiber cereal for even more fiber benefits.
- Berries are also packed with bioactive compounds that research indicates are beneficial for human health. If you tolerate them well, keeping berries in your diet is a smart nutrition move.
- Although a standard serving of berries is 1 cup, be sure to stick with a portion that works for you—it might be significantly smaller than a cup.
- Keep frozen berries on hand to add to easy smoothies, top low-fat or fat-free yogurt, or sprinkle on hot and cold cereals. Frozen berries are usually a better buy than fresh ones and are convenient, versatile (and just as nutritious as fresh).
- If berries are bringing you down because they contain acid, try alternative fruits: apples, bananas, kiwis, plums, and mangoes.
FAQs
Which berries are best for acid reflux?
There isn't one berry that's best for everyone with acid reflux. Blueberries, strawberries, raspberries, and blackberries may all fit into a GERD-friendly eating pattern, depending on individual tolerance. If you're unsure how berries affect your symptoms, start with a small portion and see how you feel.
Are blueberries acidic, and can they cause heartburn?
Yes, blueberries are naturally acidic, but that doesn't mean they'll automatically cause heartburn. Food acidity is only one factor that may influence reflux symptoms. Some people tolerate blueberries without difficulty, while others may notice symptoms after eating them.
Are strawberries or raspberries better for GERD?
Neither berry is universally better for GERD. Although their acidity levels can differ, pH alone doesn't reliably predict whether a food will trigger reflux. Consider your personal tolerance, portion size, and how the berries are prepared or served.
Can you eat frozen berries if you have acid reflux?
Absolutely! Frozen berries can be a convenient and nutritious option for people with GERD who tolerate them. Freezing doesn't automatically make berries more or less likely to trigger reflux. Choose unsweetened varieties when possible, and consider how other ingredients in smoothies or desserts affect your symptoms.
References
1LibreTexts. (2021, May 27). 17.6: The pH scale. Chemistry LibreTexts. https://chem.libretexts.org/@go/page/323393
2Fujimori S. (2020). Gastric acid level of humans must decrease in the future. World journal of gastroenterology, 26(43), 6706–6709. https://doi.org/10.3748/wjg.v26.i43.6706
3Approximate pH of foods and food products. (n.d.). https://www.webpal.org/SAFE/aaarecovery/2_food_storage/Processing/lacf-phs.htm
4Morozov, S., Isakov, V., & Konovalova, M. (2018). Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease. World journal of gastroenterology, 24(21), 2291–2299. https://doi.org/10.3748/wjg.v24.i21.2291
5Vahapoglu, B., Erskine, E., Gultekin Subasi, B., & Capanoglu, E. (2021). Recent Studies on Berry Bioactives and Their Health-Promoting Roles. Molecules (Basel, Switzerland), 27(1), 108. https://doi.org/10.3390/molecules27010108
Recipes
Products
Comments
Kitty Broihier (Author)
10/13/2026 at 10:47 AM
It’s not likely since they are low in purines
sALLY
06/02/2025 at 07:57 AM
will strawberries cause gout
Join The Conversation...