What Nuts Are Good for Acid Reflux?

mixture of nuts

If you’re one of the millions of people who suffer from acid reflux, you may be looking for natural ways to alleviate your symptoms.

One potential solution lies within the humble nut. However, not all nuts are created equal when it comes to acid reflux.

In this article, we’ll explore what nuts are a good choice if you have acid reflux and what you should know before you eat them.

The Benefits of Nuts for Acid Reflux

Nuts are generally considered a healthy, nutrient-dense food. They’re packed with essential vitamins, minerals, and healthy fats, which can aid in digestion and overall gut health. Some nuts, such as almonds, walnuts, pistachios, and cashews, are particularly beneficial for people with acid reflux.

Almonds have a high alkaline content, which can help neutralize stomach acid. Additionally, walnuts are rich in omega-3 fatty acids, known to reduce inflammation and improve the function of the lower esophageal sphincter—the muscle that prevents stomach acid from flowing back into the esophagus.

Pistachios and cashews, both low in fat and high in fiber, can prevent overeating and promote regular bowel movements, factors that can also help control acid reflux for some people.

Downsides of Eating Nuts

Despite the benefits of most nuts, there are a few that can potentially worsen acid reflux symptoms. Peanuts, for example, are high in fat, which can trigger gallbladder problems or increase bile production. Similarly, pecans, macadamia nuts, and hazelnuts, being high in fat, may cause the lower esophageal sphincter to relax, allowing stomach acid to flow back into the esophagus.

Furthermore, some individuals may have allergies to certain nuts, leading to symptoms like hives, swelling, itching, or difficulty breathing.

Individuals with SIBO (small intestinal bacterial overgrowth) may also need to avoid many nuts due to their high FODMAP content, which can exacerbate symptoms. Peanuts, however, are an exception and are generally well-tolerated by people with SIBO.

People with IBS may also need to be cautious when eating nuts. The higher fiber content may be problematic for them. Therefore leading to IBS issues which can also contribute to or cause acid reflux issues too.

Overall most nuts tend to be a safe choice if you have acid reflux. Though there are certain people who may be affected negatively for one reason or another. Therefore it’s best to first eat nuts in moderation.

Nut Eating Tips for Acid Reflux

If you’ve decided to incorporate nuts into your acid reflux diet, here are some tips to maximize their benefits:

1. Opt for raw, unsalted, and organic nuts whenever possible. (salted nuts are okay though unsalted are a safer choice if you have acid reflux.)
2. Avoid roasted, salted, or flavored nuts that may contain additives or preservatives that can irritate the stomach lining, particularly important for those with severe acid reflux, like GERD or LPR.
3. Consume nuts in moderation—about a handful or less per day when starting and you can add more if you notice no downsides later.
4. Chew nuts thoroughly and drink plenty of water to aid digestion.
5. Experiment with different types of nuts to see how your body responds.


Nuts can be a powerful ally in combating acid reflux, but it’s essential to know which ones help and which ones may hinder. The benefits of almonds, walnuts, pistachios, and cashews are clear, but peanuts, pecans, macadamia nuts, and hazelnuts may not be suitable for everyone.

As with any dietary change, it’s best to start slow, monitor your body’s reactions, and adjust as necessary.

If you’re looking for more personalized advice on managing your acid reflux symptoms, consider the Wipeout Diet Plan, a comprehensive guide designed to help you navigate your dietary choices. For additional support, private consultations are also available with me.

Important Frequently Asked Questions

Do Nuts Aggravate Acid Reflux?

Generally, most nuts are a safe choice for people with acid reflux. Although some nuts can potentially aggravate acid reflux, especially those higher in fat like peanuts, pecans, and macadamia nuts. However, others, like almonds and walnuts, can help manage symptoms.

What is a Good Snack for Acid Reflux?

Low-fat, high-fiber foods are generally good snacks for acid reflux. This includes certain nuts like almonds and walnuts, as well as fruits, vegetables, and whole grains.

Can I Eat Almonds with Acid Reflux?

Yes, almonds can be a good choice for those with acid reflux due to their high alkaline content, which can help neutralize stomach acid.

What are the Least Acidic Nuts?

Almonds, cashews, and pistachios are among the least acidic nuts and are generally well-tolerated by those with acid reflux.

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