Are Olives Acidic or Alkaline? (Safe for Acid Reflux?)

Most olives are mildly acidic, but the variety and how they’re stored makes a significant difference. Black olives sit at a pH of around 6–7, making them close to neutral and generally well-tolerated by people with acid reflux. Green olives are considerably more acidic at around pH 3.5–4, putting them in similar territory to some common reflux triggers.

There’s also an important storage factor that most articles ignore: olives kept in vinegar brine become significantly more acidic than the olive itself, which matters a lot if you have GERD or LPR (silent reflux).

Below I’ll break down exactly how olives affect reflux, what to look for on the label, and why olive oil tells a completely different story from the olives themselves.

Key Takeaways

• Black olives (pH 6–7) are close to neutral and are generally safe for most people with acid reflux in moderate amounts.
• Green olives (pH 3.5–4) are significantly more acidic and are more likely to trigger or worsen reflux symptoms.
• The pH scale is logarithmic — meaning green olives can be 100–1,000 times more acidic than black olives, not just “a bit” more acidic.
• How olives are stored matters as much as the variety — olives preserved in vinegar brine absorb that acidity and become much more problematic for reflux.
• Always look for olives stored in water or a simple brine without vinegar, or rinse jarred olives before eating.
• Both black and green olives contain monounsaturated fats and polyphenols, which have anti-inflammatory properties — but this benefit is undermined if the storage liquid is acidic.
• Olive oil is not measurable on the pH scale (no water content), but extra virgin olive oil is generally one of the best-tolerated oils for acid reflux.
• Portion size matters — a small number of olives as part of a meal is very different to eating a whole bowl.

Are Olives Acidic?

The short answer is yes — most olives are acidic when measured on the pH scale. But the difference between varieties is much larger than people expect.

Green olives have an average pH of around 3.5–4, while black olives sit at approximately 6–7. Because the pH scale is logarithmic rather than linear, this isn’t a small difference. A food at pH 4 is 100 times more acidic than a food at pH 6, and 1,000 times more acidic than one at pH 7. So when I say green olives are significantly more acidic than black olives, I mean it in a very literal sense.

Common green olive varieties include Castelvetrano, Manzanilla, Picholine, and Cerignola. Popular black olive varieties include Kalamata, Nyon, Nicoise, Gaeta, and Alfonso. While each variety has slightly different properties, the green vs. black distinction remains the most practically useful guide for reflux management.

Why Olives Have Different Acidity Levels

Raw olives straight from the tree are actually inedible — they’re intensely bitter due to a compound called oleuropein. All edible olives go through a curing process to remove this bitterness, and the method used significantly influences the final acidity of the olive.

Green olives are harvested before they fully ripen. Their naturally higher oleuropein content requires more intensive curing — often in lye (alkaline) solution followed by brine or vinegar — which leaves them more acidic. Black olives are left on the tree longer and ripen more fully. The natural ripening process reduces bitterness and acidity, and they typically require less aggressive curing, which is why they end up closer to neutral on the pH scale.

An Important Note on Storage and Brine

This is something I don’t see covered well in most articles on olives and acid reflux, and it genuinely matters. The acidity of the olive you eat is not just determined by the olive itself — it’s also determined by what it’s been sitting in.

Most jarred olives are stored in one of three liquids:

• Water brine (salt + water) — The safest option for reflux sufferers. The olive’s own acidity is all you’re getting.
• Vinegar brine — Significantly more acidic. Vinegar sits at pH 2–3, and olives sitting in it will absorb that acidity over time, making them considerably more irritating for people with reflux or LPR.
• Oil-packed olives — Generally well-tolerated, as the oil doesn’t contribute acidity. Check for any added vinegar or citric acid in the ingredients though.

My practical advice: always check the ingredients list before buying jarred olives. If vinegar or acetic acid is listed, either choose a different product or rinse the olives thoroughly under cold water before eating. Rinsing won’t remove all the absorbed acidity, but it removes the surface liquid and reduces the immediate acid load.

This storage issue is especially relevant for LPR (silent reflux) sufferers, where the laryngeal and throat tissues are sensitive to even modest amounts of acidic food. For more on what foods specifically aggravate LPR, see my article on LPR foods to avoid.

Do Olives Cause Acid Reflux or Heartburn?

Whether olives trigger your reflux depends on the variety, how they’re stored, how many you eat, and how sensitive your reflux is.

Here’s how I’d break it down:

Black olives stored in water brine: Generally fine for most people with mild to moderate acid reflux in reasonable portions. Their near-neutral pH and monounsaturated fat content make them one of the more reflux-friendly options when it comes to snacks and meal additions. The key is moderation — a handful as part of a meal is very different to eating them by the bowlful.

Green olives stored in water brine: More of a case-by-case situation. Their pH of 3.5–4 puts them in a range that’s manageable for people with milder reflux, but potentially problematic for those with GERD or LPR who are more acid-sensitive. I’d suggest trying a small amount first and monitoring your symptoms before eating them regularly.

Any olives stored in vinegar brine: These are the ones I’d be most cautious about, regardless of colour. The combination of the olive’s own acidity plus absorbed vinegar acidity can push the total acid load high enough to trigger symptoms even in people who otherwise tolerate olives fine.

It’s also worth noting that olives contain a notable amount of monounsaturated fat — the same oleic acid found in olive oil. While this type of fat is far gentler on the digestive system than saturated or trans fats, eating large amounts of any fat can still slow gastric emptying and put pressure on the lower esophageal sphincter. Portion control matters here.

The Polyphenol Factor: A Reason Olives Aren’t All Bad

One aspect of olives that rarely gets mentioned in the context of acid reflux is their polyphenol content. Both black and green olives — and especially olive oil — contain polyphenols including hydroxytyrosol, oleuropein, and oleacein, which have well-documented anti-inflammatory properties.

The oleic acid (monounsaturated fat) found in olives has been shown to modulate inflammatory pathways and reduce levels of pro-inflammatory cytokines [Santa-María et al., Nutrients, 2023]. This matters in the context of reflux because chronic inflammation of the esophageal and laryngeal mucosa is part of what drives ongoing symptoms in people with GERD and LPR — it’s not purely about acidity.

I’m not suggesting olives are a treatment for reflux. But it’s a useful reminder that a food’s pH is only one part of the picture. Black olives eaten in moderation, from a water-based brine, contribute anti-inflammatory compounds alongside their minimal acid load — which is a very different situation to eating vinegar-pickled green olives straight from the jar.

Are Olives OK with Gastritis?

The same principles apply with gastritis as with acid reflux. Black olives in water brine are generally a safe choice, as their near-neutral pH is unlikely to aggravate an already-inflamed stomach lining. Green olives, especially those stored in vinegar, are more likely to irritate.

If you have gastritis, avoid olives in any spiced or marinated form — these often contain garlic, chilli, lemon, or vinegar, all of which can worsen gastric inflammation. Stick to plain olives and keep portions small until you know how your stomach responds.

Is Olive Oil Acidic?

This is where things get a bit different. Olive oil can’t actually be measured on the pH scale the way most foods can. The pH scale requires water to function, and olive oil — being 100% fat — contains no water. So pH simply doesn’t apply.

Instead, the “acidity” of olive oil is measured differently: as the percentage of free fatty acids present. Extra virgin olive oil (EVOO) has a free fatty acid content below 0.8%, which is low. Standard olive oil sits around 1–2%. This is not the same as being acidic in the sense that lemon juice or vinegar is acidic.

From a practical reflux standpoint, extra virgin olive oil is one of the oils I consistently recommend. In my experience working with LPR and GERD sufferers over the years, EVOO was far less likely to trigger or worsen symptoms compared to other cooking oils. This aligns with what the research shows: the oleic acid and polyphenols in EVOO support healthy gut function and reduce inflammatory markers rather than aggravating the digestive system [Gorzynik-Debicka et al., Nutrients, 2019].

The one caveat is quantity. Using olive oil as a dressing or a light cooking medium is very different to consuming it by the spoonful. Large fat loads — even from healthy fats — can still relax the lower esophageal sphincter and slow gastric emptying. Keep it reasonable and it’s an excellent dietary choice for reflux.

For my full guide on which salad dressings and oils work best for reflux, see: Best Salad Dressings for Acid Reflux & GERD.

Is Olive Oil Good for Acid Reflux?

Yes — with the important qualification that moderation matters. Extra virgin olive oil is generally the best oil choice for people with acid reflux or LPR. It’s rich in monounsaturated fats that are easier to digest than saturated fats, it has established anti-inflammatory properties, and in my practical testing with people following the Wipeout Diet Plan, it rarely caused symptoms when used in appropriate amounts.

The key is how you use it. As a salad dressing base, drizzled over cooked vegetables, or as a light cooking medium — all fine. Deep frying in it, or using large amounts as a sauce — less ideal. Any fat in large quantities slows gastric emptying and increases reflux risk.

Final Thoughts

Olives are one of those foods where the details matter more than the headline. The simple answer — “olives are acidic” — misses the most important nuance: black olives are close to neutral and generally safe for reflux sufferers, green olives are considerably more acidic and need more caution, and the storage brine can make any olive significantly worse if it contains vinegar.

My practical rule: stick to black olives stored in water brine, keep portions sensible, and rinse any jarred olives if vinegar is in the ingredient list. Green olives in water brine are worth a careful trial if you have mild reflux — just pay attention to how you feel afterwards. And avoid vinegar-brined olives of any kind if your symptoms are ongoing or severe.

Managing reflux through diet is about building a consistent framework, not just avoiding individual foods. If you want a clear, structured guide covering which foods to eat, which to avoid, how to build reflux-friendly meals, and why — the Wipeout Diet Plan was built specifically for LPR and GERD sufferers and goes into this level of detail across the full diet. It’s where I put everything I’ve learned from years of research and working with reflux patients.

And if you want personalised guidance on your specific situation, you’re welcome to book a one-to-one consultation with me directly.

Frequently Asked Questions

Are black olives acidic?

Black olives are mildly acidic at a pH of around 6–7, which is close to neutral. For practical purposes, they’re one of the more reflux-friendly olive options. The main caveats are portion size and storage liquid — even black olives become more problematic if they’re stored in vinegar brine.

Are green olives acidic?

Yes — green olives are notably more acidic than black olives, sitting at around pH 3.5–4. Because the pH scale is logarithmic, green olives can be 100–1,000 times more acidic than black olives. People with GERD or LPR should treat green olives with more caution, especially if they’re stored in vinegar brine.

Can I eat olives if I have GERD?

Black olives in water brine are usually fine in moderate amounts for most people with GERD. Green olives are more of a personal tolerance question — try a small amount and see how you respond. Avoid any olives stored in vinegar if your symptoms are severe or ongoing, as the absorbed acidity adds to the irritation load.

Are olives OK for LPR (silent reflux)?

The bar is a little higher for LPR than standard GERD, since the laryngeal tissues are more acid-sensitive. I’d recommend starting with small amounts of black olives in water brine and avoiding vinegar-stored varieties altogether. The near-neutral pH of good quality black olives makes them one of the less risky foods to try, but individual sensitivity varies. See my complete LPR guide for broader dietary guidance.

Is olive oil better than olives for acid reflux?

In many ways, yes. Extra virgin olive oil sidesteps the acidity issue entirely (it can’t be measured on the pH scale) and delivers the anti-inflammatory oleic acid and polyphenols without the brine or storage liquid concerns that come with jarred olives. Used in moderation, EVOO is one of my top dietary recommendations for reflux sufferers.

What is the best way to eat olives if you have acid reflux?

Choose black olives where possible. Look for olives stored in water or a simple salt brine, not vinegar. If vinegar is listed in the ingredients, rinse the olives thoroughly under cold water before eating. Keep portions to a small handful rather than a large serving. And pay attention to how you feel — individual responses to food vary, and what works well for one person may not suit another.

Are marinated olives bad for acid reflux?

Yes, in most cases marinated olives are a poor choice for reflux sufferers. Marinades typically include vinegar, lemon juice, garlic, chilli, or a combination of these — all of which are common reflux triggers. Even if you enjoy marinated olives, I’d recommend avoiding them during flares and being cautious with them generally if you have GERD or LPR.

Related Articles

• The Complete Guide to LPR (Silent Reflux)
• LPR Foods to Avoid: What’s Making Your Silent Reflux Worse
• Best Salad Dressings for Acid Reflux & GERD
• The Ultimate Guide to Acid Reflux
• Is Mango Acidic? (And Is It Safe for Acid Reflux?)
• Are Blueberries Acidic or Alkaline?
• Is Lemon Acid or Alkaline? (What It Means for Reflux)

Research Sources

The oleic acid in olives and olive oil modulates inflammatory signalling pathways and reduces levels of pro-inflammatory cytokines, supporting its anti-inflammatory role in the gut [Santa-María et al., Nutrients, 2023]. Olive oil polyphenols including hydroxytyrosol and oleuropein reduce inflammatory markers and support beneficial gut microbiota diversity [Gorzynik-Debicka et al., Nutrients, 2019].

Olive oil polyphenols including oleacein modulate NF-κB and arachidonic acid-dependent inflammatory cascades, contributing to the anti-inflammatory effects associated with extra virgin olive oil consumption [Nikou et al., Biomedicines, 2022]. A Mediterranean diet enriched with olive oils reduces IL-6 and CRP inflammatory biomarkers in clinical trials [Bahrami et al., Nutrition & Metabolism, 2025].