Eating wholesome foods and following a healthy diet that meets your nutritional requirements can prevent, and sometimes even reverse, certain diseases. This holds for heartburn, a symptom of acid reflux, and Gastroesophageal Reflux Disease (GERD) as well. GERD is a chronic condition of acid reflux and heartburn occurring more than twice a week.

Symptoms of GERD
The condition is characterized by the following symptoms:

• A burning sensation in your stomach, chest, or throat, especially after eating a heavy meal or spicy food, after the consumption of alcohol, or if you lie down just after eating
• A bitter or sour taste in the mouth or throat
• Sore throat
• Dry cough
• Difficulty swallowing
• Regurgitation or vomiting
• Upset stomach
• Nausea
• Bloating
• Burping
• Frequent release of gas
• Constant hiccups
• Abdominal discomfort or pain

Foods to help prevent and manage heartburn and other GERD symptoms
Here are three foods that help prevent these symptoms or alleviate them:

• Bananas
  Ripe bananas are first on our list of foods to prevent heartburn and GERD as they are rich in pectin fiber and help to easily move around and digest the foods you eat, preventing indigestion and heartburn. In case you are already experiencing heartburn, acid reflux, or any other symptoms of GERD, ripe bananas can strengthen gastric mucosa, the thin mucous membrane lining the walls of your stomach. This relieves ulcers that irritate your esophagus. Bananas are a natural antacid, so they make your stomach alkaline and alleviate the symptoms of acid reflux. It is best to have bananas as a whole fruit when they are ripe, but you can also add them to your smoothies occasionally, along with some apple juice, kale, and strawberries, which also alleviate heartburn.
• Fermented foods
  Your gastrointestinal tract contains millions of healthy bacteria that improve metabolism and strengthen your immunity. However, the foods you eat and your hygiene habits can contribute to the growth of a community of harmful bacteria as well. You can maintain a healthy balance between the two by consuming fermented foods like yogurt, kefir, tempeh, miso, and raw cheese as they modulate the healthy gut bacteria in proportion to the harmful ones. Fermented foods help to prevent heartburn and GERD as they aid in peristalsis, the involuntary muscle movement that moves the foods you eat smoothly through your digestive tract. This prevents acid buildup in your stomach and its reflux into the esophagus. Fermented foods help lessen the frequency of regurgitation and lower the risk of acid reflux progressing to GERD.
• Green leafy vegetables
  Highly alkaline vegetables like broccoli, bok choy, lettuce, fresh beans, asparagus, kale, and spinach are foods to prevent heartburn and GERD as they help neutralize stomach acids. They are rich sources of carotenoids like beta carotene and lycopene and vitamins C, A, and E. They are also low in fat and sugar and rich in fiber and water. This helps digest your foods faster, preventing them from staying long in your stomach and causing reflux. These vegetables are also anti-inflammatory, so they soothe your esophagus from the burning sensation caused by heartburn. Additionally, obesity is one of the causes of heartburn and GERD, and consuming plenty of fresh vegetables helps reduce fat deposits.