The 4 Best Probiotics for GERD (Acid Reflux) and Heartburn: Can They Actually Help?

Probiotics are live yeasts and bacteria that support the natural flora in your intestines. You can get them through foods, drinks, and pill supplements. 

Probiotics may help with a variety of health issues, especially those that involve the stomach and gut. This includes gastroesophageal reflux disease (GERD), which people often call “acid reflux.” GERD is one of the main reasons that people experience heartburn. 

Although more studies are needed, researchers have found a few specific types of probiotics that may be helpful for improving GERD and heartburn symptoms. Let’s take a look at four probiotics that can help with GERD.

1. Lactobacillus strains

Probiotic supplements containing Lactobacillus acidophilus and other Lactobacillus strains are commonly used for heartburn and acid reflux symptoms. These bacteria are found in over-the-counter (OTC) probiotic supplements as well as foods like yogurt, sauerkraut, kimchi, and fermented soy products. 

Other Lactobacillus may have similar benefits, including:

• L. gasseri

• L. casei 

• L. plantarum

• L. rhamnosus

• L. reuteri

Since many probiotic supplements contain more than one strain, it’s hard to sort out how much of the benefit comes from a particular strain. 

Researchers are still studying how Lactobacillus strains may affect reflux symptoms, including through digestion, gut motility, and the gut microbiome. 

2. Bifidobacterium strains

Bifidobacterium animalis, subspecies lactis (formerly called B. lactis), is a common bacteria in probiotic supplements. It’s well known for supporting digestive health, since it may help support the gut lining. It’s also commonly used for digestive symptoms, including those from constipation, irritable bowel syndrome (IBS), and GERD.

Outside of pill form, it’s naturally present in fermented milk products like kefir (more on this below). Other Bifidobacterium strains — such as B. bifidum and B. longum — have also been studied for acid reflux symptoms. As with Lactobacillus strains, they are often found in combination, so it’s hard to say if one particular strain of Bifidobacterium is best.

3. Kefir

Kefir is a fermented milk drink with the consistency of very thin yogurt. Kefir contains a variety of probiotics, including: 

• Lactococcus species

• Streptococcus thermophilus

• Lactobacillus species

• Acetobacter species

• Yeast species

Research suggests that kefir has many health benefits, although much of the research on it is still early, and laboratory- or animal-based. It’s possible that kefir may help with GERD and heartburn symptoms. But no studies have specifically studied whether consuming kefir can directly affect symptoms of acid reflux.

4. Prebiotics

Prebiotics aren’t the same as probiotics. But they are related, in that both support the gut microbiome. Probiotics are live, beneficial bacteria and yeasts that populate your gut microbiome. And prebiotics are the fibers that help those good bacteria thrive. In other words, prebiotics serve as food for the healthy bacteria in your gut. 

You can take prebiotics in the form of pill supplements. But you can also get prebiotics from foods. Many foods naturally contain prebiotics, so it’s likely you’re already eating some prebiotic foods every day.

Foods that naturally contain prebiotics include:

• High-fiber vegetables

• Oats and oatmeal

• Honey

• Bananas

• Legumes, such as beans and lentils

One prebiotic supplement — maltosyl-isomalto-oligosaccharides (MIMO) — may help reduce GERD symptoms. In one very small study, participants taking MIMO for several weeks had improved symptoms. A couple of the participants who depended on medication to manage GERD were able to stop using medications completely once they started taking the prebiotic supplement regularly. 

This early finding is promising, but much larger studies are needed before MIMO can be recommended for GERD.

Are there side effects of using probiotics for acid reflux?

Fortunately, probiotic use is relatively low risk. The biggest downside is probably the cost, since insurance may not cover probiotics. For some people, digestive symptoms get worse when they first start taking a probiotic. They may experience gas, diarrhea, constipation, or bloating. But these side effects are usually temporary. 

If you’re adding probiotic-rich foods to your diet, introduce them gradually rather than all at once. This may help limit these unpleasant effects.

Can other supplements help GERD and heartburn?

People have tried a number of different home remedies and alternative treatments for heartburn. But many of them don’t have any scientific evidence to suggest they work. Here’s a quick rundown of some of the most popular ones:

• Aloe vera: You can take aloe vera in pill or liquid form to soothe the stomach. In one small study, daily aloe vera reduced symptoms like heartburn and reflux. 

• Amino acids: In one study on rats, L-arginine and glycine protected against GERD. In contrast, other amino acids — such as glutamine and alanine — made acid reflux symptoms worse in rats. But this doesn’t mean the same is true in humans. 

• Ginger: Ginger can be useful for a variety of stomach ailments, and researchers are becoming more interested in its effect on GERD. In some studies, it works well when combined with peppermint. 

• Magnesium: Almost half of the U.S. population has low levels of magnesium. It’s possible that increasing dietary magnesium may protect against acid reflux and GERD in some people. 

• Digestive enzymes: While it makes sense that improved digestion might eliminate heartburn, there’s not a lot of evidence behind this one. But if you’re among the 1 in 3 people in the U.S. estimated to have lactose intolerance, taking the digestive enzyme lactase may help you tolerate dairy products.

• Sodium bicarbonate: Sodium bicarbonate, or baking soda, neutralizes acid. So it might help temporarily relieve the effects of heartburn. 

• Silicolgel: This colloidal silicic acid oral gel is marketed as a treatment for gastrointestinal issues, including GERD and heartburn. But there’s little scientific evidence that silicolgel is helpful.

Other lifestyle changes that can help with GERD and heartburn

Lifestyle plays a big role in GERD and heartburn. You can help prevent GERD from happening in the first place by:

• Limiting spicy, greasy, and acidic foods

• Sticking to a low-carbohydrate diet

• Eating small meals to reduce stomach stretch (gastric distension)

• Avoiding or limiting tobacco, alcohol, and caffeine

• Keeping your body upright after eating, and raising the head of your bed

• Staying physically active

• Maintaining a comfortable body weight for you  

If you’re already experiencing symptoms of GERD, there are a few home remedies you can try. Some people find temporary relief from:

• Taking a deep breath and holding it: This may relieve heartburn by lowering your diaphragm and esophagus, which can temporarily lessen how much stomach acid leaks back up into your esophagus. 

• Eating a banana: Bananas and other alkaline foods like melons, cauliflower, and nuts can “neutralize” stomach acid and may add a protective coating to the lining of your esophagus. This may lessen heartburn symptoms.

• Drinking a glass of skim milk: Milk is less acidic than the inside of your stomach, so it  may temporarily ease the burning feeling of heartburn for some people. Higher-fat foods and drinks can trigger reflux in some people, so skim milk may be a better option than whole milk.

• Chewing sugar-free gum: Chewing gum triggers saliva production, which increases swallowing. In some people this can help move stomach acid away from your esophagus.  

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Written by:

Nicole Rowe, MD

Dr. Nicole Rowe, MD, is a telehealth family practice physician. She received her medical degree from the University of North Carolina School of Medicine and completed her residency in family medicine at University of Colorado’s Swedish Medical Center.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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