Traveling with Acid Reflux: How to Explore a New City Without the Burn

Photo by Tom Barrett on Unsplash

Traveling is one of life’s great joys—new sights, cultures, and of course, food. But if you live with acid reflux or GERD, even the most exciting getaway can bring a bit of hesitation. You want to enjoy local flavors and long days of sightseeing without dealing with that familiar burning discomfort.

The good news? You absolutely can.

Whether you're on a weekend trip or a full-on vacation, a little planning and some smart choices can help you enjoy your adventures and keep your reflux in check. Here’s how to make the most of your trip—without packing heartburn.

Do Some Culinary Reconnaissance

Before your trip, spend a few minutes searching for restaurants that offer reflux-friendly menu items. Think grilled over fried, light over rich, and simple over spicy. Look for:

• Mediterranean-style cafes with grilled chicken or fish and rice

• Breakfast spots with oatmeal or eggs (skip the cheese and sausage)

• Smoothie shops that let you build your own (avoid citrus, pineapple, or full-fat dairy)

Apps like HappyCow or Yelp can help filter places based on dietary needs. Save a few go-to spots near your hotel and major landmarks so you’re not scrambling when hunger hits.

Pack Your Reflux Toolkit

Don't rely on unfamiliar stores or foreign pharmacies. Be sure to pack:

• Your usual medications (prescription or OTC)

• Chewable antacids for sudden flares

• Portable snacks like rice cakes, bananas, instant oatmeal, or dry cereal

Having these on hand can be a lifesaver during long museum visits, delayed tours, or when you're unsure about the next meal.

Rethink Your Meal Schedule

Eating late is practically a travel tradition—but it’s also one of the worst triggers for acid reflux. Consider switching things up:

• Make lunch your main meal

• Keep dinner lighter and earlier—at least 3 hours before bed

• Snack mid-day to avoid getting overly hungry and overeating

And remember: small, frequent meals are often better than heavy, indulgent ones.

Walk It Off—Literally

One of the best things you can do after a meal is move your body—and luckily, that’s built into most sightseeing! Whether you're walking along a river, exploring historic streets, or visiting a museum, a gentle stroll after eating helps digestion and reduces reflux symptoms.

It’s an easy win—and a great excuse to see more of the city.

Be Dessert-Selective

Vacations and treats go hand in hand, and you don’t have to skip them altogether. Just choose wisely:

• Go for sponge cake, low-sugar pastries, or reflux-friendly fruit like melons or pears

• Avoid chocolate, citrus, mint, or anything overly rich or fried

You can indulge—just on your terms.

Hydrate Without the Fizz

Bring a refillable water bottle and sip throughout the day. Hydration supports digestion and helps keep acid at bay. Just be cautious of:

• Sparkling water or sodas (carbonation can trigger reflux)

• Citrus-flavored waters or juices

Stick with flat, non-citrus water, and you’ll be just fine.

Sleep Smarter on the Road

If your hotel bed is flat as a pancake, that could be a problem. Ask for extra pillows to elevate your upper body while sleeping—or bring a travel wedge pillow if reflux tends to wake you up at night. Avoid eating or drinking too much close to bedtime, and your nights will be much more restful.

Final Thoughts: Yes, You Can Travel Well with Reflux

Managing acid reflux doesn’t mean giving up travel, culture, or fun food experiences. It just means doing them with a little more awareness. When you’re intentional about what you eat, how you move, and how you rest, your trip becomes about the adventure—not the aftermath.