Heartburn-Friendly Produce Picks for a Happy Gut 

Don't let heartburn steal your summer sunshine! Together, let’s explore the bounty of local farmers' markets. We’ll discover delicious, low-acid fruits and vegetables that can help manage acid reflux while enjoying the season's flavors to keep your gut happy and healthy. 

Summertime Superstars: Low-Acid Produce for Acid Reflux Relief 

One of my favorite aspects of summer is the in-season fruits and vegetables. It’s probably because I grew up with parents who planted a massive garden yearly. Summertime foods always bring me back to when I got to help prepare the garden, plant the produce, and then watch it grow. I get that most people living with acid reflux might not have the same excitement as me; however, many in-season fruits and vegetables can be enjoyable! 

Not only do seasonal fruits and vegetables taste great in season, but they are easy on the stomach and perfect for managing acid reflux. So, here’s a list of things you can enjoy this summer. 

• Fruits: watermelon, cantaloupe, honeydew, peaches, bananas, apricots, strawberries
• Vegetables: leafy greens (like arugula, bok choy, collard greens), summer squash (zucchini, yellow squash), okra, corn, carrots, green beans, lima beans, beets, celery 
• Herbs: basil, cilantro, oregano, parsley, dill, rosemary 

Tips for Selecting the Ripest, Most Flavorful Produce 

Hand-selecting these items will ensure a good flavor profile of your produce. Choose produce with bright, vibrant colors and no mold or visible bruising. Here are a few tips when selecting fresh produce.

• Corn: look for corn with tassels that are brown and sticky to the touch, and the husk should be nice and green
• Green beans: should be bright green and easy to snap (avoid green beans that bend) 
• Watermelon: Look for dark yellow patches on the bottom; make sure it’s heavy for its size and hollow when you knock on it 

Not only can the ripeness of fruits and vegetables alter how the produce tastes, but it can also affect the acidity level. After reaching maturity, the acid content gradually declines. So, picking fruit and vegetables at their peak ripeness is beneficial in more ways than just taste. 

Summertime Sipping: Heartburn-Friendly Beverage Ideas

Nothing is better than a plate full of fresh vegetables and a refreshing drink on a hot summer day. Finding acid-reflux-friendly beverages can often be a challenge. There are many recommendations on what to avoid with acid reflux, like carbonated beverages, peppermint tea, sweet or unsweet tea, coffee, and alcohol. However, there aren’t a ton of recommendations on what to choose. So, I’ve compiled a few things to make your summer drink quest easier. 

• Decaffeinated iced teas, such as green tea or hibiscus tea
• Diluted fruit juices from low-acid fruits like pear or apple juice
• Coconut water 
• Infused water: Fill a pitcher with water and add various fruits, vegetables, or herbs. Watermelon paired with basil is an excellent low-acid option.

For more GERD-friendly, non-citrus beverage ideas, check out this Foodguides article. 

Consult with Your Healthcare Professional

As always, I encourage you to consult your healthcare professional for personalized dietary advice on effectively managing acid reflux.

1. _{Gundewadi, G., Reddy, V.R., & Bhimappa, B. (2018). Physiological and biochemical basis of fruit development and ripening-a review. Journal of Hill Agriculture, 9, 7-21.}
2. _{Seasonal produce guide. SNAP Education Connection. (n.d.).}