Choosing Berries for GERD: Which Are Heartburn-Friendly?

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’s known as basic substances, such as bananas and broccoli. The scale usually ranges in value between 0 and 14, with 0 being the most acidic and 14 being 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, keeping track of what you eat and how your body responds to those foods is a good idea. 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. Consider trying a small amount of berries and perhaps selecting those that are a bit less acidic, such as raspberries or blackberries, to start. If all is okay, 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 well-tolerated, 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. 

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