LPR Diet: What to Eat, What to Avoid and What to Drink

The LPR diet is one of the most powerful tools you have for treating laryngopharyngeal reflux (LPR). Unlike medication such as PPIs which have been shown in clinical trials to offer no real benefit for LPR, diet directly targets the root mechanism behind your symptoms. Done right, most people start to feel meaningfully better within one to two weeks.

What makes the LPR diet different from a standard acid reflux or GERD diet is that it isn’t just about reducing acid. It’s about managing a digestive enzyme called pepsin, which is the real driver of LPR symptoms. Understanding this is the key to getting the diet right and actually healing.

Below I’ll cover everything you need to know — why the diet works, what to eat, what to avoid, what to drink, meal timing, and practical tips to make it as easy as possible to follow.

Key Takeaways:

• The LPR diet works by preventing pepsin reactivation — not just reducing acid
• Avoiding foods and drinks with a pH below 5 is the core principle
• A clinical study by Dr Jamie Koufman found 95% of LPR patients improved on a strict low acid diet — even those who had failed PPI treatment
• A 2025 multicenter randomised trial confirmed that dietary changes combined with mucosal protectors produce the best outcomes
• Meal timing and portion size matter just as much as food choice

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Why the LPR Diet Works Differently to a Standard Reflux Diet

If you have LPR you have likely been told to avoid spicy food, acidic food and coffee. That advice is correct but it only tells half the story. The reason the LPR diet needs to go further than a standard reflux diet comes down to pepsin.

Pepsin is a digestive enzyme produced in the stomach that is designed to break down proteins. In people with LPR, pepsin travels up out of the stomach and into the throat where it causes inflammation and damage to the throat tissue. This is what’s behind most of your symptoms — the sore throat, the mucus, the throat clearing, the hoarse voice.

The important thing to understand about pepsin is that once it’s in your throat it can lay dormant there for 24 to 48 hours. So even if you haven’t refluxed, if you eat or drink something acidic it can reactivate the pepsin that’s already sitting in your throat and trigger your symptoms. This is the key difference with LPR.

You can see in the diagram below how acidic foods directly affect pepsin activity:

At a pH of 6 the pepsin is only around 10% active. At pH 5 it jumps to around 40% active. Below pH 5 it becomes increasingly problematic. This is why the goal of the LPR diet is to keep the acidity of your food and drink above pH 5 as much as possible — ideally aiming for pH 5 or above at all times.

This principle is backed by research. A prospective study published in the Annals of Otology, Rhinology and Laryngology (Koufman, 2011) found that a strict low acid diet produced significant improvements in 95% of LPR patients — including those who had already failed twice-daily PPI treatment. Both symptom scores and laryngeal findings improved significantly. More recently, a cross-over study published in The Laryngoscope (Lechien et al., 2022) confirmed that a low-fat, alkaline, high-protein diet was an effective standalone treatment for LPR. And a 2025 prospective study (Lechien et al., 2025) found that diet and lifestyle changes alone significantly reduced LPR symptoms and findings over 6-12 weeks.

The bottom line is clear — diet is not just supportive for LPR, it’s one of the most effective treatments available.

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Foods to Eat with LPR

There is actually a wide range of foods that work well for LPR. The goal is to keep the pH above 5 and keep fat content low because fatty foods slow gastric emptying which means more time for reflux to occur.

Vegetables

Vegetables are generally excellent for LPR. Most are naturally alkaline or low acid and gentle on the throat and digestive tract. The best options are:

• Cucumber — one of the best choices. Very alkaline, has a genuine cooling and soothing effect on the throat. Great as a snack or added to meals.
• Celery — alkaline and filling. Another good snack option.
• Broccoli and cauliflower — both excellent. Rich in nutrients and very low acid.
• Courgette (zucchini) — mild, easy to digest, works well in most meals.
• Sweet potato — a great alternative to white potato which can be slightly more acidic. Still nutritious and filling.
• Asparagus — naturally alkaline and a strong anti-inflammatory food.
• Leafy greens — spinach, kale and romaine lettuce are all great additions.
• Cooked sweet onion — raw onion should be avoided but cooked sweet onion is generally fine for most people with LPR.
• Corn — naturally low acid and a good option for most people.
• Peas and green beans — mild, nutritious and easy on the digestive system.

The main ones to avoid in the vegetable category are raw onions, tomatoes and peppers (including bell peppers for some people) as these tend to be too acidic or irritating for LPR.

Fruits

Most fruits are unfortunately too acidic for LPR — particularly citrus fruits like oranges, lemons and grapefruits which should be avoided entirely. However there are a few good exceptions:

• Banana — one of the best fruits for LPR. Naturally alkaline and soothing. Worth noting that around 5% of people find bananas trigger their symptoms so just be aware if you seem to be one of them.
• Melon — cantaloupe and honeydew melon are both excellent. Very low acid and hydrating.
• Watermelon — a great option with a cooling effect on the throat. Also high in water content which helps dilute any acidity in the digestive tract.
• Pear — one of the more LPR-friendly fruits. Lower in acid than most though should be avoided if very sensitive.
• Mango — ripe mango tends to be well tolerated by some people with LPR though unripe mango can be more acidic so best to stick to ripe.

For berries and other slightly acidic fruits — if you really want them the best approach is to blend them with something alkaline like almond milk which will neutralize a good portion of the acidity.

Grains and Carbohydrates

• Oats / porridge — one of the best breakfast choices for LPR. Oats help absorb acid in the stomach and are genuinely soothing. Make them with almond milk or soy milk rather than regular dairy for the best effect. You can add a teaspoon of honey or half a teaspoon of cinnamon for flavour.
• Rice — white or brown rice both work well. Rice is plain, low acid and easy on the digestive system. It’s a great base for meals.
• Pasta — generally fine for LPR as long as you keep the sauce mild and avoid tomato-based sauces. A plain olive oil or pesto base (without lemon) works well.
• Plain bread — ideally plain white bread with minimal preservatives or additives. Homemade or freshly baked from a bakery is the best option. Many supermarket breads are filled with additives that make them more acidic and harder to digest.
• Rice cakes — a useful snack option, low in acid and easy to eat when symptoms flare.

Protein

• Chicken breast — lean, easy to digest and low in fat. One of the best protein options for LPR.
• Turkey breast — similar to chicken, a great lean protein choice.
• Fish — most fish is an excellent choice for LPR. Salmon and prawns in particular are alkaline and highly nutritious. Avoid smoked fish as the smoking process makes it more acidic. For more specific advice check my article on what fish is good for acid reflux.
• Eggs — generally well tolerated and a useful source of protein. Best scrambled or boiled rather than fried.
• Nuts — most nuts are fine for LPR in moderation. Almonds, cashews, pistachios and walnuts are all good options. They make a great snack. Just avoid heavily salted or flavoured varieties.
• Tofu — great plant-based protein option that is low in acid and easy to digest.

If you want red meat the best approach is to go for lean burger meat with a low fat content. Fatty cuts of beef or pork should be avoided because they take much longer to digest which gives more opportunity for reflux.

Dairy and Alternatives

Regular dairy is something to be cautious with when you have LPR. Full fat dairy in particular is high in fat which slows digestion. However some dairy options are better than others:

• Almond milk — a great dairy alternative for LPR. It’s alkaline and works well in porridge, smoothies and hot drinks. For more information check my article on almond milk and acid reflux.
• Soy milk — another good option. Slightly alkaline and well tolerated by most people.
• Oat milk — generally fine though some people find it slightly more difficult to digest. Worth trying.
• Greek yogurt — plain, low fat Greek yogurt is generally fine for most people in moderate amounts. Avoid flavoured varieties which often contain added acid or sugar.

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Foods to Avoid with LPR

For more complete detail on everything to avoid check my article on LPR foods to avoid. Below is a summary of the main ones.

The Key Foods to Cut Out

• Fatty and fried foods — these slow gastric emptying significantly. The longer food sits in the stomach the more acid is produced and the more opportunity for reflux. Avoid fried food, fatty cuts of meat, cream, butter in large amounts, ice cream and similar.
• Processed foods — most processed foods are filled with preservatives and additives that increase acidity. They are also generally harder to digest. As a rule the more natural and unprocessed the food the better.
• Chocolate — chocolate contains a substance called methylxanthine which causes muscles to relax. This directly affects the lower esophageal sphincter (LES) and can cause it to open when it shouldn’t. Dark chocolate is slightly better but still best avoided during the healing phase.
• Spicy food — spicy food directly irritates the throat and also stimulates more acid production in the stomach.
• Raw onions, tomatoes and garlic — all too acidic for LPR. Cooked sweet onion is generally fine but raw onion and tomato in any form should be avoided.
• Citrus fruits — oranges, lemons, limes, grapefruit and anything made from them should be avoided. Their pH is typically between 2 and 4 which will strongly reactivate pepsin.
• Most condiments, sauces and dressings — the vast majority contain vinegar, tomato or other acidic ingredients. Vinegar in particular is very harmful for LPR as it passes directly over the throat and causes significant irritation. Avoid salad dressings, ketchup, mustard, hot sauce and most pre-made sauces.
• Mint and peppermint — like chocolate, mint causes the LES to relax which worsens reflux. Peppermint tea should also be avoided.

For spices the good news is you don’t have to eat completely plain food. Ginger, cumin, fennel, coriander and turmeric are all generally fine and add a lot of flavour without triggering LPR.

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What to Drink with LPR

What you drink is just as important as what you eat when it comes to LPR. This is an area that is often overlooked but it can make a significant difference to how quickly you heal.

The Best Drink for LPR — Alkaline Water

Water is the best thing you can drink if you have LPR and alkaline water is even better. Alkaline water with a pH of 8 or above has been shown in studies to directly deactivate pepsin in the throat. So not only does it not trigger your symptoms — it actively works against them. For the best effect look for water with a pH of 8 or higher.

Regular still water is also absolutely fine. The main thing is to stay well hydrated as this helps keep the digestive tract functioning properly and helps dilute any acid that does reflux.

Teas

A couple of teas work well for LPR:

• Chamomile tea — one of the best options. Chamomile has natural anti-inflammatory properties that help soothe the throat and digestive tract. It’s also calming which is useful if stress is contributing to your symptoms. You can read more in my article on chamomile tea and acid reflux.
• Marshmallow root tea — this is an excellent choice for LPR specifically. Marshmallow root coats the throat and digestive tract which provides a protective effect and helps promote healing. It also aids digestion which is an added benefit.
• Decaf green tea — generally fine for most people in moderation. Green tea does have some acidity so it’s worth seeing how you personally respond to it.

Avoid regular tea and coffee as the caffeine weakens the LES. If you really need a hot drink in the morning a decaf option or chamomile tea are the best alternatives.

Drinks to Avoid

• Soft drinks and carbonated drinks — these are among the worst things you can drink with LPR. Most have a pH of 2-4 making them extremely acidic. The carbonation also increases pressure in the stomach which forces the LES open. This includes Sprite, Coke, Pepsi, Gatorade and any similar drink.
• Coffee — caffeine weakens the LES and coffee is also acidic. A double problem.
• Alcohol — most alcoholic drinks are highly acidic and directly irritate the throat. During the healing phase alcohol should be avoided. Some people find certain spirits like vodka or gin less problematic once they are more healed but during early treatment it is best avoided completely.
• Fruit juices — even natural fruit juices are typically very acidic and should be avoided.
• Energy drinks — very acidic and high in caffeine. Best avoided completely.

For more detailed guidance check my article on what you can drink with acid reflux.

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Meal Timing and Portion Size

The food choices you make matter a lot but how and when you eat is also critically important for LPR. Two things in particular can make a big difference.

Don’t Eat Close to Bedtime

When you lie down to sleep, gravity is no longer helping keep the stomach contents in the stomach. This significantly increases the chance of reflux reaching the throat while you sleep — often without you even being aware of it. Leave at least 3 hours between your last meal or snack and when you go to bed. This gives the stomach time to empty and reduces the risk of nighttime reflux considerably.

If you struggle with nighttime reflux it’s also worth using a wedge pillow to elevate your head while you sleep. This uses gravity to your advantage and keeps stomach contents from travelling up. For more advice check my article on nighttime acid reflux.

Eat Smaller Portions More Often

Eating large meals puts significant pressure on the LES. When the stomach is very full it struggles to keep everything contained which leads to more reflux. The solution is to eat smaller portions more frequently throughout the day rather than two or three large meals.

A rough guideline is to eat roughly the amount of food that would fit in your fist at any one sitting. You don’t need to eat less food overall — just spread it across more meals and snacks. This keeps the stomach from becoming overloaded and gives the LES a much easier job. Over time this also allows a weakened LES to gradually heal and return to normal function.

You can read more about the LES and its role in LPR here.

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How Long Will It Take to See Results?

This is probably the question I get asked most. The honest answer is it varies from person to person but most people following a strict LPR diet see meaningful improvement within 1 to 2 weeks. From my own experience I noticed a difference within a few days, and I was feeling significantly better after about 6 months of following the diet consistently.

A 2023 study published in Frontiers in Nutrition found that dietary changes significantly reduced LPR symptoms and improved quality of life within 30 to 60 days. The important thing is to be consistent — the diet only works if you stick to it. One or two days of eating the wrong things can set your progress back noticeably because of how pepsin works.

If you have had LPR for a longer period of time it may take longer to fully heal. Physical changes in the larynx tend to resolve more slowly than subjective symptoms. Research suggests that treatment should be continued for a minimum of 6 months to allow full resolution of physical findings. Don’t be discouraged if things don’t completely resolve quickly — healing is happening even when it doesn’t feel like it.

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Sample Day of Eating on the LPR Diet

To give you a practical idea of what a day of eating actually looks like on the LPR diet, here is an example. This isn’t the only way to approach it but it gives you a template to work from.

Breakfast — Porridge made with almond milk, topped with sliced banana and a small drizzle of honey.

Mid-morning snack — A handful of unsalted almonds or cashews. Or a rice cake with a small amount of almond butter.

Lunch — Grilled chicken breast with white rice and steamed broccoli and courgette. Season with ginger or cumin. Water to drink.

Afternoon snack — Sliced cucumber and celery. Or a banana. Chamomile tea.

Dinner — Baked salmon with jasmine rice and steamed asparagus or green beans. Light seasoning with ginger or fennel. Water or chamomile tea.

This kind of day covers all the bases — low acid, low fat, good protein, good variety and keeps the stomach from being overloaded at any point.

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Combining Diet with Gaviscon Advance

While diet tackles the root cause, combining it with Gaviscon Advance (UK version) is the most effective approach in the early stages. Gaviscon Advance contains sodium alginate which forms a physical raft on top of your stomach contents, creating a barrier that prevents reflux from reaching the throat. It also filters pepsin and bile. The 2025 multicenter Gelardi trial specifically found that patients combining dietary changes with mucosal protectors like alginates saw the greatest improvements in both symptoms and measurable pepsin concentrations.

Take Gaviscon Advance 15-30 minutes after meals and before bed if needed. Make sure you are using the UK version — the US version has different ingredients and is significantly less effective for LPR. You can order it on Amazon here.

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Frequently Asked Questions

How strict do I need to be with the LPR diet?

In the early stages you need to be quite strict. The reason is the pepsin mechanism — even small amounts of acidic food can reactivate dormant pepsin in the throat and cause a flare. The stricter you are, the faster you will heal. Once your symptoms have significantly improved you can gradually start to introduce foods and see how you respond. But in the initial healing phase, consistency is everything.

Are bananas good for LPR?

Yes, bananas are generally one of the best fruit choices for LPR. They are naturally alkaline, soothing and nutritious. The exception is a small percentage of people — around 5% — who find bananas trigger their symptoms. If you notice this, simply avoid them.

Can I eat oats if I have LPR?

Yes, oats are one of the best breakfast choices for LPR. They help absorb acid in the stomach, they are filling and they are low in acidity. Make them with almond milk or soy milk for the best effect.

How long does LPR take to heal with diet?

Most people see meaningful improvement within 1 to 2 weeks on a strict low acid diet. Full healing can take several months depending on how long you have had LPR and how consistently you follow the diet. From my own personal experience it took around 6 months to get back to normal but I noticed clear improvement from the first couple of weeks.

Is LPR curable through diet?

For many people yes. A strict low acid diet has been shown in clinical trials to resolve LPR symptoms in the majority of patients. Some people after fully healing can return to a more normal diet. Others may need to maintain dietary changes long term to keep symptoms under control. Everyone is different but the diet gives the vast majority of people significant relief. Check my article on how I cured my silent reflux for more on this.

What snacks can I eat with LPR?

Good snack options include unsalted nuts (almonds, cashews, pistachios), cucumber slices, celery, rice cakes, banana, melon, and plain oat cakes. These are all low acid, easy to digest and won’t trigger pepsin reactivation.

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Conclusion

The LPR diet is genuinely one of the most effective things you can do to treat your symptoms and start healing. Unlike PPIs which have been shown time and again not to work for LPR, diet directly addresses the pepsin mechanism that is driving your symptoms. It works, it’s natural, and most people start to feel meaningfully better within a couple of weeks of following it properly.

The core principles are straightforward — avoid foods and drinks with a pH below 5, keep fat intake low, eat smaller portions, don’t eat close to bedtime, and drink mainly water. Follow these consistently and you will give your throat the best possible chance to heal.

If you want a complete, detailed diet plan that covers everything you need — all the foods, drinks, recipes and guidance laid out clearly — check out my Wipeout Diet Plan. It was specifically created for people with LPR and is based on the same principles I have covered here.

And if you have more questions or want tailored advice on your specific situation, consider a private consultation here.

Stay consistent, stay positive and remember that LPR can absolutely be brought under control. I’ve been there myself and got through it — and so can you.

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Related articles you may find helpful:

• The Complete Guide to LPR — Causes, Symptoms and Treatment
• LPR Foods to Avoid
• LPR Foods to Eat — The Best Choices to Calm Symptoms
• What Can You Drink with Acid Reflux
• Natural Remedies for LPR
• Gaviscon Advance for LPR
• Alkaline Water for LPR
• LPR Symptoms — A Complete Guide

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References

1. Koufman JA. (2011) “Low-acid diet for recalcitrant laryngopharyngeal reflux: therapeutic benefits and their implications.” Annals of Otology, Rhinology and Laryngology, 120(5):281-287. PubMed
2. Lechien JR et al. (2022) “Is Diet Sufficient as Laryngopharyngeal Reflux Treatment? A Cross-Over Observational Study.” The Laryngoscope, 132:1916-1923. PubMed
3. Lechien JR et al. (2025) “Effectiveness of Diet and Lifestyle Changes for the Treatment of Laryngopharyngeal Reflux Disease: A Prospective Study.” Journal of Voice. PubMed
4. Gelardi M et al. (2025) “Efficacy of dietary modifications and mucosal protectors in the treatment of laryngopharyngeal reflux: a multicenter study.” Frontiers in Medicine, 12:1488323. PMC
5. Lechien JR et al. (2020) “Patients with acid, high-fat and low-protein diet have higher laryngopharyngeal reflux episodes at the impedance-pH monitoring.” European Archives of Oto-Rhino-Laryngology. PubMed
6. Stankovic M et al. (2023) “The Impact of Nutrition on the Onset, Course of Disease and Quality of Life of Patients with Laryngopharyngeal Reflux.” Frontiers in Nutrition. PMC