What to Eat When You Have Ulcer and Acid Reflux

Living with an ulcer or acid reflux in Nigeria can feel like a daily battle. One wrong meal and the burning pain, bloating, and discomfort come rushing back. Many people make it worse by starving themselves or eating spicy, oily foods that only trigger more acid.

The right foods can help soothe your stomach lining, control excess acid, and give your body what it needs to heal naturally. You don’t need foreign meals or bland tasteless food. Plenty of Nigerian ingredients are gentle on your stomach and help you feel better while still tasting good. Here’s what to eat when you have an ulcer or acid reflux — and how to prepare your meals to avoid that uncomfortable burning feeling.

1. Eat Small, Frequent Meals

Eating large meals at once can overload your stomach and trigger acid reflux. Smaller portions throughout the day help your stomach digest food slowly without producing too much acid. Divide your daily meals into three light main meals with two to three small snacks in between.

2. Stick With Soft, Easy-to-Digest Foods

Soft foods reduce irritation on your stomach lining. Good Nigerian options include pap (ogi), custard, soft boiled yam, boiled potatoes, and ripe plantain (in moderation). These foods are gentle on your digestive system and provide needed energy without causing extra acid.

3. Include Unripe Plantain

Unripe plantain is famous for its natural ulcer-healing benefits. It contains resistant starch that helps protect the stomach lining and reduces acid. Boil unripe plantain and eat it with light vegetable sauce or fish. Avoid frying, as fried foods can worsen acid reflux.

4. Add Oats to Your Breakfast

Oats are soothing for ulcers and acid reflux because they’re high in fiber and help absorb stomach acid. Prepare your oats with water or skimmed milk. Avoid adding too much sugar — use honey sparingly or top with soft fruits like pawpaw.

5. Eat Ripe Bananas

Ripe bananas act like a natural antacid. They coat the stomach lining and reduce irritation. Eat bananas as a snack or add sliced bananas to oats. Just make sure they’re fully ripe — unripe bananas can be harsh on some ulcer patients.

6. Try Sweet Potatoes

Sweet potatoes are easy to digest and gentle on your stomach. They’re packed with fiber, which supports smooth digestion and soothes irritation. Boil or roast sweet potatoes instead of frying. Pair them with light vegetable sauce or grilled fish.

7. Drink Milk in Moderation

Low-fat milk or natural yoghurt can help neutralize excess stomach acid for some people. However, some people find dairy worsens their acid reflux. If you tolerate it well, drink warm low-fat milk or eat plain yoghurt — but avoid sweetened and flavored versions.

8. Add Light Soups and Stews

Pepper soup, when made without too much pepper, is good for ulcer patients. Light vegetable soup with ugu or spinach provides nutrients without hurting your stomach. Use little oil, no excess pepper, and avoid heavy spices that irritate ulcers.

9. Include Fish and Lean Proteins

Fish is soft and easy to digest. Avoid fatty cuts of meat and fried meat, which can trigger more acid. Eat boiled or grilled fish, skinless chicken, or boiled eggs for protein. Cook with minimal oil and mild seasoning.

10. Stay Away From Spicy and Peppery Foods

Too much pepper is one of the worst triggers for ulcer and acid reflux. Many Nigerians love spicy food, but you’ll need to cut back until you heal. Use mild spices like scent leaf, ginger (in small amounts), or garlic if you tolerate it well.

11. Drink Enough Water

Staying hydrated helps digestion and dilutes stomach acid. Drink water between meals rather than with meals to avoid filling your stomach too much at once. Warm water is soothing if you feel discomfort after eating.

12. Avoid Acidic Fruits

Some fruits are too acidic for people with ulcers or reflux. Oranges, pineapples, and lemons can make your symptoms worse. Stick with mild fruits like pawpaw, ripe bananas, and watermelon in moderation.

13. Skip Carbonated and Caffeinated Drinks

Sodas, soft drinks, energy drinks, and coffee can irritate your stomach lining and worsen acid reflux. Alcohol does the same. Stick with water, warm herbal teas without caffeine, or plain zobo without excess sugar if you tolerate it.

14. Eat Dinner Early

Late night eating is a big trigger for reflux. Try to finish your dinner at least two to three hours before bedtime. If you feel hungry later, snack on something light like a banana or warm milk if you tolerate dairy.

Foods and Habits to Avoid

Knowing what not to eat is just as important. Avoid fried foods, processed snacks, spicy pepper soups, too much oil, raw onions, and carbonated drinks. Stay upright for at least 30 minutes after meals. Don’t lie down immediately — this helps keep stomach acid where it belongs.

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