When it comes to fish there are many great options even if you have acid reflux.
Usually, fish on its own is good for acid reflux but when certain fish are smoked or preserved this can sometimes make them more acidic and problematic.
Below we will go into the best kinds of fish and the ones you should avoid as well.
The Best Fish for Acid Reflux
Fish is generally a great choice if you have acid reflux. That’s because fish are natural and filled with nutrients including the important omega-3 fatty acids. All of which can improve digestion and reduce inflammation to name a couple. Here are some of the best fish choices for acid reflux:
#1 Salmon (6.2 pH)
Salmon is a fatty fish that is rich in omega-3 fatty acids which are great against inflammation. Often when you have acid reflux you will have inflammation in the esophagus or throat etc.
This anti-inflammatory effect will help lessen these problems. Salmon is also a very tasty option thanks to being a more fatty fish. But don’t let that concern you because it’s good fat and is no concern for digestion. For more on salmon check our article – Is Salmon Good for Acid Reflux?
#2 Prawns (6.9 pH)
Prawns are another great choice. Prawns are easy to cook quickly and easy for the stomach to digest.
They are around the neutral pH of 7 which makes them a great choice if you have any recent acid reflux flare ups.
#3 Tuna (6.2 pH)
Tuna just like salmon is another fatty fish that is a good source of omega-3s. On top of that it’s a good source of vitamin D and of course protein too. All 3 of these factors can help aid digestion and lower inflammation too.
An important thing to note here is to choose either fresh tuna or tuna that has been kept in water. Tuna that is keep in oil or liquids with additives will be more acidic than ones kept in just water. So, it’s always best to choose tuna that’s kept in water. For more on tuna be sure to check out our article – Is Tuna Good for Acid Reflux?
#4 Lobster (7.3 pH)
Lobster is alkaline. It comes is at around 7.3 pH. Which for a food is great. This often means that simply eating it can calm and lessen the effects of acid reflux.
It too is high in omega-3s, vitamins and minerals which are helpful for digestion.
#5 Halibut (6.6 pH)
Halibut is more of a lean fish that is lower in fat and calories when compared with other fish above. It is also a good source of protein and omega-3s. Halibut is a good choice because it can be easily prepared in a variety of different ways including grilling, baking, or sautéing.
Other good fish options include sardines, mahi-mahi, cod, crab & octopus.
Fish Types to Avoid
Fish types that you should be avoiding are not actual varieties of fish but instead how the fish are stored or cooked.
Smoked fish should be avoided if you have acid reflux. Smoking often makes the fish more acidic which increases the chances of it causing acid reflux. If you have more sensitive or severe acid reflux like GERD or LPR then avoiding smoked fish is recommended.
Don’t buy processed fish or fish kept in different oils or preservatives. Again, fish that has been processed is more likely to be more acidic and harder to digest. Also, when choosing fish such as tuna, that are often kept in cans you should opt for ones that are just kept in water. Fish that is kept in other oils or preservatives will be more acidic and more likely to trigger or worsen acid reflux.
How to Cook Your Fish
If you have acid reflux the best ways to cook your fish are:
Grilling – This is a great way for cooking meats that’s both tasty and healthy.
Baking – Baking is a healthy way of cooking your fish while still retaining its great taste.
Boiling – Boiling is a safe option that makes the fish softer and easier to digest. A particularly good option if you are having a recent acid reflux flare up.
Sauteing – Sauteing fish in a little oil is a tasty option. The secret here is to not use too much oil as that could be a trigger for acid reflux. I recommend 2-3 teaspoons of extra virgin olive oil per portion of fish.
Do NOT deep fry your fish in a lot of oil. Deeping frying is often something that can trigger acid reflux. That’s usually because of the amount of oil and fat that the fish would absorb which is a well known trigger for acid reflux.
For more advice on diet for acid reflux check my Wipeout Diet Plan. Also, for tailored advice you can book a Private Acid Reflux Consultation Here.
Important Related Questions
Is Mackerel Good for Acid Reflux?
Mackerel is a fine choice for acid reflux. Though it is often not considered as good as some of the other fish that we mentioned above.
Is Fish and Chips Good for Acid Reflux?
Fish and chips from a restaurant will often be deep fat fried. In this case it would be bad for acid reflux due to the excess fat content because of the oil.
Though you can easily make your own fish and chips at home by baking the chips and grilling the fish as an alternative which would be good for acid reflux.