Yes, nectarines are acidic, but only mildly. Fresh nectarines measure about pH 3.9 to 4.2, according to FDA data on the pH of foods [US FDA data, compiled by Clemson Cooperative Extension]. That makes them one of the gentler fruits, a little less acidic than peaches and well above lemons, oranges and pineapple.
For classic heartburn, a ripe nectarine in a normal portion is usually fine. For silent reflux (LPR), it’s a borderline food. At around pH 4, nectarines sit low enough to switch pepsin back on in an irritated throat, so I’d treat them as something to reintroduce carefully rather than a safe everyday food.
Key Takeaways
- Nectarines are mildly acidic, at about pH 3.9 to 4.2.
- They’re slightly less acidic than peaches (about pH 3.3 to 4.1) and far less acidic than citrus.
- Their sourness comes mainly from malic and citric acid.
- Riper nectarines are sweeter and less acidic. Firm, underripe ones are sharper.
- For GERD and heartburn, a ripe nectarine with a meal is usually well tolerated.
- For LPR, anything around or below pH 4 can reactivate pepsin in the throat, so nectarines belong on the “reintroduce carefully” list.
- Like peaches, nectarines contain sorbitol, which can cause bloating in sensitive people.
- Canned nectarines in syrup and nectarine juice are usually more acidic and sugary than the fresh fruit.
Are Nectarines Acidic or Alkaline?
Nectarines are acidic, not alkaline. Anything below pH 7 is acidic, and nectarines come in at about pH 3.92 to 4.18 [US FDA data, compiled by Clemson Cooperative Extension].
You’ll sometimes see nectarines listed as “alkaline-forming.” That comes from the alkaline-ash idea, which is about the mineral residue a food leaves after it’s metabolized and its effect on urine. It doesn’t tell you what the fruit does in your esophagus or throat as you eat it. For reflux, the pH of the food itself is what counts. I go into this in the alkaline diet and GERD.
How nectarines compare with other fruits
Here’s where nectarines sit against other common fruits, using the same FDA data:
- Lemons: about 2.0 to 2.6
- Blue plums: about 2.8 to 3.4
- Peaches: about 3.3 to 4.1
- Apricots: about 3.3 to 4.8
- Nectarines: about 3.9 to 4.2
- California cherries: about 4.0 to 4.5
Nectarines are at the gentle end of stone fruit. They’re similar to sweet cherries and less acidic than most plums. For the full picture, see my acidity of fruits chart, as well as are plums acidic and are cherries acidic.
What makes nectarines acidic?
Nectarines are essentially a smooth-skinned peach. A single gene difference gives them their smooth skin, and their flesh is very similar. Their tartness comes mainly from malic acid, the same acid found in apples, along with some citric acid.
Malic acid tastes softer than the citric acid that dominates lemons and oranges. That’s part of why a ripe nectarine doesn’t feel sharp, even though it’s still technically acidic.
Ripeness Changes Everything
As with peaches, ripeness is the most useful thing to pay attention to. As a nectarine ripens, its acid content falls and its sugar rises. A soft, fragrant nectarine is noticeably gentler than a hard one straight from the supermarket.
Some tips if you have reflux:
- Let them ripen on the counter. A ripe nectarine gives slightly when you press near the stem and smells sweet.
- Choose white nectarines if you can find them. White-fleshed varieties are generally bred to be lower in acid and taste sweeter than yellow ones.
- Peel if it helps. The skin is often the sharpest-tasting part of stone fruit.
- Avoid underripe fruit. If it’s crunchy and sour, put it back in the bowl for a day or two.
The same ripeness logic applies to peaches, which I cover in are peaches good for acid reflux.
Are Nectarines Good for Acid Reflux?
The answer depends on which kind of reflux you have.
For GERD and heartburn
Nectarines are one of the safer fruit choices. In a study of nearly 400 people, more acidic foods and drinks were more likely to cause heartburn [Feldman & Barnett, Gastroenterology, 1995]. At around pH 4, nectarines are mild by fruit standards.
Most people with heartburn can eat a ripe nectarine without trouble, especially with a meal rather than on an empty stomach. They’re also low in fat, which matters because high-fat foods relax the valve at the top of the stomach and slow emptying.
For silent reflux (LPR)
This is where nectarines need more care.
In silent reflux, the main problem in the throat isn’t acid alone. It’s pepsin, the digestive enzyme that comes up with reflux and can stick to throat tissue. Pepsin is fully active in strong acid and still partly active up to about pH 6.5. Above that, it goes dormant but isn’t destroyed, and fresh acid can switch it back on [Johnston et al., The Laryngoscope, 2007].
That means acidic food can reactivate pepsin that’s already sitting in your throat, even when you’re not refluxing. Everything around pH 4 or below falls into that range, and nectarines sit right on the line. I explain the full mechanism in how pepsin reactivates in the throat.
This is why low-acid diets for LPR avoid foods and drinks below pH 5 during the healing phase. In one study, a strict two-week low-acid diet improved symptoms in most people with silent reflux whose symptoms hadn’t responded to medication alone [Koufman, Annals of Otology, Rhinology & Laryngology, 2011].
So for LPR, I’d leave nectarines out while your throat is actively inflamed. Once symptoms have settled, they’re one of the better fruits to bring back first. That’s how I approached stone fruit in my own recovery, and it’s how the reintroduction phase works in the Wipeout Diet Plan.
The bloating factor
Acidity isn’t the only thing to consider. Nectarines, like peaches and plums, contain sorbitol, a sugar alcohol that some people absorb poorly. Gut bacteria ferment it, producing gas.
If you’re sensitive to it, a couple of nectarines can leave you bloated. A distended stomach pushes up against the lower esophageal sphincter, making reflux more likely. If nectarines bloat you, keep to one at a time. For more on this, see acid reflux and gas.
Fresh, Canned, Dried or Juice?
How you eat nectarines matters too:
- Fresh and ripe: the best option. Mild acidity, lots of water, and easy to portion.
- Canned: often packed in syrup and sometimes with added citric acid to preserve color. Check the label and drain off the syrup.
- Dried: drying concentrates the sugar, the sorbitol and the acid. A small handful is a lot of fruit.
- Juice and smoothies: nectarine juice blends often include apple, orange or lemon, which are more acidic. A large glass also delivers a lot of sugar fast.
- Grilled or baked: cooking softens nectarines and can make them easier on the stomach, as long as you skip acidic glazes like balsamic vinegar.
How to Eat Nectarines With Reflux
- Choose ripe, soft fruit. White nectarines are often the mildest.
- Stick to one. A single nectarine is a sensible portion.
- Eat them with food. Pairing them with oatmeal, low-fat yogurt or a handful of almonds helps buffer them. See are Quaker oats good for acid reflux.
- Not before bed. Leave at least two to three hours before lying down.
- If you have LPR, wait. Bring them back after your throat has calmed, and test one at a time.
Conclusion
Nectarines are acidic, but only mildly, at around pH 3.9 to 4.2. They’re gentler than peaches, plums and citrus, and ripeness makes them gentler still. For heartburn and GERD, a ripe nectarine with a meal is usually a good fruit choice.
For silent reflux, it’s a different story. At around pH 4, nectarines can reactivate pepsin sitting in your throat, so they’re best saved for after your symptoms settle, then reintroduced one at a time.
Knowing which fruits to skip and when to bring them back is exactly what the Wipeout Diet Plan walks you through. It’s my complete, step-by-step plan for calming reflux down with food, from the strict healing phase through to safely reintroducing foods like stone fruit. It was built first for LPR, the throat-based form that’s hardest to settle, but the same approach works just as well for GERD and everyday heartburn.
If you mainly want to check foods as you go, the Wipeout Food Reference Guide is the essential companion. It lists the foods and drinks that are safe for acid reflux and LPR, with their pH values, so you can see where a fruit sits before you eat it.
Frequently Asked Questions
What is the pH of a nectarine?
Fresh nectarines measure about pH 3.9 to 4.2. Riper fruit tends to be at the higher, less acidic end of that range.
Are nectarines more acidic than peaches?
No, they’re usually slightly less acidic. Peaches range from about pH 3.3 to 4.1, while nectarines sit around 3.9 to 4.2. In practice, ripeness makes a bigger difference than whether you choose a peach or a nectarine.
Can nectarines cause heartburn?
They can in some people, especially if eaten underripe, in large amounts or on an empty stomach. But they’re less likely to cause heartburn than citrus, pineapple or tomatoes.
Are nectarines safe for silent reflux?
Not during the healing phase. At around pH 4, they can reactivate pepsin in the throat. Once symptoms settle, a ripe nectarine is one of the better fruits to reintroduce.
Are white nectarines less acidic than yellow nectarines?
Generally, yes. Many white-fleshed varieties are low-acid types that taste sweeter. If you’re sensitive, they’re the better pick.
Are canned nectarines OK for acid reflux?
They can be, but check the label. Many canned fruits have added citric acid and sugary syrup. Choose fruit packed in juice or water and drain it.
What fruits are least acidic for reflux?
Bananas, melons, papaya and ripe pears are among the least acidic. See are bananas acidic and is watermelon good for acid reflux.
Research & References
- [US FDA data, compiled by Clemson Cooperative Extension] — Table of pH values for common foods drawn from FDA data, listing nectarines at pH 3.92 to 4.18, peaches at 3.30 to 4.05, blue plums at 2.80 to 3.40 and apricots at 3.30 to 4.80.
- [Feldman & Barnett, Gastroenterology, 1995] — In nearly 400 people, more acidic foods and drinks were associated with more reported heartburn.
- [Johnston et al., The Laryngoscope, 2007] — Human pepsin is active up to about pH 6.5, inactive but recoverable up to pH 7.5, and irreversibly inactivated at pH 8.
- [Koufman, Annals of Otology, Rhinology & Laryngology, 2011] — A strict low-acid diet, avoiding foods and drinks below pH 5, improved symptoms in most people with silent reflux that hadn’t responded to medication alone.
David Gray
12 years living with LPR · Consultant & researcher
I've lived with LPR for twelve years — the misdiagnoses, the PPI courses that did nothing, the slow work of figuring out what actually helps. Wipeout Reflux is where I translate the research into plain terms for people stuck in the same place. Every claim here is sourced to peer-reviewed work, and I consult one-to-one with LPR sufferers.