Are Plums Acidic? Plums for Acid Reflux: Are They Good or Bad?

Medically reviewed by Aneeza Pervez Updated Date: January 2, 2026

Plums, with their sweet and tangy flavor, are a popular fruit enjoyed worldwide. But if you’re prone to acid reflux or suffer from gastroesophageal reflux disease (GERD), you may wonder, “Are plums acidic? Are they safe for acid reflux?” Understanding the acidity of plums and their potential effects on digestion is essential for making informed dietary choices. In this article, we will explore the pH levels of plums, their impact on acid reflux symptoms, and how to include them in a reflux-friendly diet. By the end, you’ll know whether plums are a suitable addition to your menu.

Are Plums Acidic or Alkaline? Examining Their pH Levels

Plums are classified as slightly acidic, with a pH range between 3.0 and 4.5. While this places them on the acidic side of the pH scale, their acidity varies depending on the variety, ripeness, and preparation method. Here’s a quick look at the pH levels of plums:

FoodpH LevelClassification 
Fresh Plums3.0–4.5Acidic
Dried Plums (Prunes)4.0–4.8Slightly acidic

Despite being acidic, plums contain essential nutrients and compounds that may offer health benefits.



Related to Read: Are Nectarines Acidic?

Nutritional Profile of Plums: A Burst of Vital Nutrients

Plums are nutrient-dense and low in calories, making them an excellent choice for a balanced diet. Here’s what makes plums stand out:

  • Vitamins: High in vitamin C and vitamin K, which support immune health and blood clotting.
  • Fiber: A good source of dietary fiber, aiding digestion and promoting gut health.
  • Antioxidants: Rich in phenolic compounds and anthocyanins that combat oxidative stress.
  • Minerals: Provides potassium and magnesium, essential for muscle and nerve functions.
  • Low Glycemic Index: Helps maintain stable blood sugar levels.

Are Plums Safe for Acid Reflux? Understanding Their Effects

Acid reflux occurs when stomach acid flows back into the esophagus, causing discomfort and heartburn. Plums, due to their acidity, may have varying effects on individuals with reflux:

1. Potential to Trigger Acid Reflux Symptoms

The natural acidity of plums may irritate the esophagus in sensitive individuals, particularly if consumed in large quantities or on an empty stomach.

2. Fiber Content Supports Digestive Health

Plums are rich in fiber, which can aid digestion and prevent constipation, reducing pressure on the lower esophageal sphincter (LES).

3. Antioxidants Reduce Inflammation

The antioxidants in plums may help soothe inflammation in the esophagus caused by acid reflux.

Author Tip: 7 Kinds of Foods to Avoid with GERD



Tips for Including Plums in an Acid Reflux-Friendly Diet

If you enjoy plums but are concerned about acid reflux, here are some tips to minimize potential discomfort:

1. Opt for Moderation

Eat small portions of plums to gauge your body’s reaction and avoid overloading your digestive system.

2. Choose Ripe Plums

Fully ripened plums are less acidic and easier on the stomach compared to unripe ones.

3. Pair with Alkaline Foods

Balance the acidity of plums by combining them with alkaline foods like bananas, oats, or spinach.

4. Avoid Eating Before Bedtime

Consuming plums late at night may worsen reflux symptoms. Aim to eat them earlier in the day.

5. Experiment with Prunes

Dried plums (prunes) are less acidic and may be better tolerated by those with acid reflux.

Author Tip: 7-Day Meal Plan For Gastritis

Health Benefits of Plums Beyond Acid Reflux Relief

Plums offer a range of health benefits that make them a valuable addition to your diet:



1. Supports Digestive Health

The fiber in plums promotes regular bowel movements and prevents constipation.

2. Boosts Immune System

High levels of vitamin C enhance immune function and protect against infections.

3. Improves Heart Health

Potassium in plums helps regulate blood pressure, reducing the risk of heart disease.

4. Combats Oxidative Stress

Antioxidants in plums protect cells from damage caused by free radicals, reducing the risk of chronic diseases.

5. Supports Bone Health

Vitamin K and magnesium in plums contribute to maintaining strong and healthy bones.

Scientific Research on Plums and Acid Reflux

Research provides insights into the effects of plums on digestion and acid reflux:

  • Digestive Benefits: A study published in the Journal of Gastrointestinal Health found that fiber-rich fruits like plums support gut motility and reduce reflux symptoms.
  • Anti-inflammatory Properties: Research in Food Chemistry highlighted the role of phenolic compounds in reducing inflammation in the digestive tract.
  • Alkaline Pairing Advantages: Studies emphasize the importance of combining acidic fruits with alkaline foods to minimize reflux risk.

Potential Downsides of Plums for Acid Reflux Sufferers

While plums are generally healthy, they may not suit everyone, especially those with severe reflux:

1. Trigger for Heartburn

The acidity of plums may exacerbate heartburn in sensitive individuals.

2. Individual Sensitivities

Some people may experience bloating or gas after consuming plums, which can worsen reflux symptoms.



How to Enjoy Plums Without Worsening Acid Reflux

Here are some reflux-friendly ways to include plums in your diet:

1. Plum Smoothies with Low-Acid Ingredients

Blend ripe plums with almond milk, spinach, and a banana for a delicious and reflux-friendly smoothie.

2. Baked Plums with Honey and Spices

Bake plums with a drizzle of honey and a sprinkle of cinnamon for a soothing dessert.

3. Plum and Yogurt Parfait

Layer chopped plums with Greek yogurt and granola for a nutritious and satisfying snack.

4. Plum Sauce for Grilled Meats

Use plums to create a tangy and flavorful sauce for chicken or pork dishes.

Conclusion: Are Plums a Good Choice for Acid Reflux?

Plums are slightly acidic, but their nutrient-rich profile and potential health benefits make them a worthwhile addition to a balanced diet. For individuals with acid reflux, moderation and proper preparation are key to enjoying plums without triggering symptoms. By combining plums with alkaline foods and avoiding overconsumption, you can savor their unique flavor while supporting your overall health.



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Homemade Yeasted Apple Cider Doughnuts (Fluffy & Fried)

Christiana George
Yeasted Apple Cider Doughnuts

These soft, fluffy yeasted apple cider doughnuts are the perfect autumn treat. Infused with fresh apple cider and rolled in cinnamon sugar, this recipe brings the best of the farmers’ market right to your kitchen.

Capturing the Flavors of Fall

The last couple of weeks: Full of visitors, mostly conversation, and good food too. The three always happen to coincide, don’t they?

Earnest walks, feet pounding pavement to the tune of miles of city blocks, great big swathes of condensation disappearing into the air as we talk, scarves up to our ears, gloved hands stuffed into pockets. The cold is omnipotent and inescapable.



The couch served double-duty as a bed, throws unfolded and refolded, and finally heaped together over the rip in the couch. Towels bunched up on the rack, foreign toothbrushes and contacts, and creams on the counter.

Squished together like sardines around the table. Plates and bowls cycled over and over. Coffee and coffee and coffee and coffee. The twice-daily sauna turns us into captives of the heat, shedding layers as if on cue as the radiator whistles on.

Yeasted Apple Cider Doughnuts

And then there was Thanksgiving…

And then there was Thanksgiving. I can’t even think about it. So much food. My role as the preparer of brussels sprouts, though, thankfully, not much else. Watching as the guys prepared the turkey, standing on tiptoes with my cameraphone poised above the headless carcass.

It was salted, backbone cut out, pushed down hard until its breastbone cracked. Piercing it with a meat thermometer a million and one times, unsure why its internal body temperature kept vacillating. As a result, dry white meat but done in 90 minutes.

For dessert, a pumpkin pie. There was also homemade cinnamon ice cream—thanks, Alanna, for implanting the idea in my mind! It tasted just like Cinnamon Toast Crunch.

Yeasted Apple Cider Doughnuts

Discovering the Perfect Apple Cider Doughnut

The return to normalcy. Decompression. Time once again ours. Sleeping in and in and in. Leftovers. Sitting on the couch, which was once again a couch, and streaming Breaking Bad until Walt started getting annoying.

Christmas tree shops set up on street corners, and wreaths, big ones and decorated ones and plain ones too. I cracked open my computer for the first time in what felt like weeks. Black Friday emails are days late, but overflowing my inbox nonetheless. I also ate my first apple cider doughnut.



And then I had to make them.

Because what I ate was cushiony and soft, full of air pockets, a real treat for gluten-vores. It was also heady with autumn spices and dusted with coarse sugar, really underscoring the apple cider flavor just like they should. In short, it was completely unlike anything I’d expected, and it was amazing.

Yeast vs. Cake Doughnuts: Why Yeast Wins

I’m not usually a fan of cake doughnuts. In fact, I’m not sure the doughnut I had on Saturday was a cake doughnut – it was far too luscious and fluffy. But I love anything apple cider flavored, so I decided to make my own version with yeast.

This recipe is close. It’s not fluffy enough in my opinion, but then again, I wonder if the doughnut of my dreams is exactly that: not real. Nevertheless, there’s something really exciting about making doughnuts at home (another one of those look-what-I-made! foods), and these taste delicious when they’re fresh out of the, um, fryer?

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Stack of sugar-coated yeasted apple cider doughnuts on a wire rack" or "Frying apple cider doughnuts in oil.

Tips for Frying Homemade Doughnuts

Monitor the Heat: Use a candy thermometer to keep oil at 360°F.

Don’t Overcrowd: Fry 2-3 doughnuts at a time to maintain oil temperature.

The Flip: Use chopsticks for an easy, gentle flip.



YEASTED APPLE CIDER DOUGHNUTS

Makes 12 doughnuts plus 12+ doughnut holes
Adapted from Chow

Ingredients:

  • 2-1/2 cups all-purpose flour, plus extra for rolling out
  • 1-1/2 tsp ground cinnamon
  • 1/2 tsp freshly grated nutmeg
  • 1/2 tsp fine salt
  • 2-1/4 tsp active dry yeast
  • 1/4 cup plus 1 tsp granulated sugar
  • 3/4 cup apple cider
  • 2 large egg yolks
  • 1 Tsp vegetable oil
  • 1 tsp vanilla extract
  • 1 Tsp unsalted butter, room temperature

Neutral oil for frying

1/2 cup sugar (optional)
1 Tbsp ground cinnamon (optional)

Directions:

Whisk the flour, cinnamon, nutmeg, and salt in a large bowl to combine, and set aside.

In a medium bowl, mix the yeast and 1 tsp of sugar. Heat 1/2 cup of the apple cider until it’s warm but not hot, and add it to the yeast mixture. Stir to combine. Let it sit until it’s foamy, about 5 minutes.

Then, add the remaining 1/4 cup sugar, remaining 1/4 cup apple cider, egg yolks, oil, and vanilla and whisk to combine. Add this mixture to the flour mixture and stir with a wooden spoon until the dough comes together and begins to form a ball.

Transfer the dough to a lightly floured work surface. Scatter the butter pieces over the dough and knead until the butter is fully incorporated and the dough is smooth and elastic, about 6 to 8 minutes. You might need to add up to 1/4 cup of additional flour to keep the dough from being too sticky.

Oil the sides of a large bowl. Form the dough into a ball, and place it in, turning to coat. Cover the bowl and let the dough rise in a warm place until doubled in size, about 2 hours.

Line a baking sheet with parchment paper. Punch down the dough, transfer it to a lightly floured work surface, and roll it out until it’s about 1/2 inch thick. Using a 3-inch round cutter, stamp out as many dough rounds as you can.



Use a 1-inch round cutter to make the inner hole (or, in my case, an icing tip that was about 1.5″ in diameter) and place the doughnuts and doughnut holes on the prepared baking sheet. Gather the dough scraps and repeat.

Discard any remaining dough scraps. Cover the doughnuts and let them proof until they’re about 3/4 inches in height, 30 minutes to an hour.

Fill a heavy-bottomed pot with about 2 inches of neutral oil. Clap a candy thermometer on the side. Heat the oil on medium heat until it reaches 360°F.

It should take a little while, so in the meantime, prepare a rack where the doughnuts will drain by laying over it a few sheets of paper towels. If you’re planning on topping the doughnuts, prepare the cinnamon sugar in a large plate and set it close by.

Once the oil is ready, add the first doughnut. Fry until golden brown, about 30 seconds, then flip it over (I used chopsticks). Add the second doughnut and repeat. Move the first one to the rack when it’s ready, and continue frying the rest.

I was able to balance frying three at a time. Once the doughnut has cooled a little, dip it in the cinnamon sugar until it’s generously covered. Move on to the doughnut holes.



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