Foods for acid reflux: What to eat and what to avoid?
02/04/2020 / By Bobbi Bruce / Comments
Foods for acid reflux: What to eat and what to avoid?

Heartburn is one of the more common digestive complaints out there. According to the American Gastroenterological Association (AGA), over 60 million Americans have to deal with the debilitating effects of heartburn at least once a month. If you’ve never experienced heartburn, it is described as a burning sensation that spreads in the chest area, hence the term “heartburn”. What many people don’t know is that heartburn is often associated with conditions like acid reflux and gastroesophageal reflux disease (GERD), whose symptoms include a bloated stomach. Thankfully, there are dietary measures you can take to help relieve the burning feeling associated with these conditions.

What is acid reflux?

According to Maria Bella, a registered dietitian and founder of Top Balance Nutrition, acid reflux is a condition that occurs when stomach acid flows back up into the esophagus. This can irritate the tube that connects the throat to the stomach. A ring of muscle fibers at the bottom of the esophagus called the lower esophageal sphincter (LES) normally blocks food from going back up. However, if the LES doesn’t close properly, the contents of the stomach may leak back into the esophagus, causing acid reflux.

Other than heartburn, the symptoms of this digestive condition include:

  • Coughing
  • Wheezing
  • Vomiting and nausea
  • Difficulty or pain when swallowing
  • Bad Breath
  • Throat problems

If symptoms of acid reflux persist, consult your physician to find out if you have GERD.

One of the best ways to deal with acid reflux and GERD is to make positive dietary changes. Heartburn, in particular, is often triggered by foods and beverages. While trigger foods vary from person to person, the list below enumerates common triggers that you should put more effort into avoiding to prevent heartburn:

  • Baked Goods
  • Spices
  • Soda
  • Fried Foods
  • Coffee
  • Citrus
  • Peppermint
  • Alcohol
  • Chocolates

According to Jaclyn London, Good Housekeeping Institute’s Nutrition Director, you can prevent and manage the discomforting effects of heartburn and acid reflux by eating healthy foods. London suggests adopting a diet rich in fruits and vegetables to manage your condition. Vegetables, in particular, are low in fat and sugar, which could help reduce stomach acid.

Here are other foods you can add to your diet to get relief from acid reflux or GERD:

  1. Banana – Banana, which has a low acid content, can offer relief to a person suffering from acid reflux since it can stick to the irritated esophageal lining.
  2. Yogurt – Dairy products like yogurt can help reduce the symptoms of acid reflux. Eat plain Greek yogurt without any added sugars or add some organic honey for sweetness (if needed).
  3. Papaya – This fruit contains an enzyme called papain that can help with digestion. Researchers from the University of Illinois also say that papaya is a good source of fiber, proteolytic enzymes and short-chain fatty acids, which serve as the main source of energy of cells in the colon.
  4. Aloe vera juice – Aloe vera juice has anti-inflammatory properties that can help ease irritation in the esophagus caused by acid reflux.
  5. Oatmeal – Oatmeal is full of dietary fiber which can help absorb acid in the stomach and reduce symptoms of reflux. If oatmeal isn’t your cup of tea, you can eat whole-grain bread or whole-grain rice instead.
  6. Healthy fats – Foods like avocados and walnuts are good sources of healthy fats, which can help reduce your consumption of unhealthy saturated and trans fats. These fats can trigger reflux symptoms.
  7. Ginger – This “miracle root” has natural anti-inflammatory effects and is used as an herbal remedy for heartburn and other gastrointestinal problems. You can enjoy a cup of fresh ginger tea or even add grated ginger to your meals for a healthful kick.
  8. Lean meat and seafood – Lean meats, such as chicken, turkey and fish, are low in fat and could help reduce symptoms of acid reflux.
  9. Other non-citrus fruits – Other than papaya and banana, fruits like pears and apples are less likely to trigger acid reflux than oranges and lemons.
  10. Egg whites – If you must eat eggs, remove the yolk and stick to egg whites. The yolk is full of fat and could lead to acid reflux.

Making dietary changes and eating more healthy foods are good home remedies for acid reflux and GERD symptoms.

Sources:

GoodHousekeeping.com

MedicalNewsToday.com

Healthline.com 1

Healthline.com 2

100% Fresh Food News, Right at Your Fingertips!
Find out everything you need to know about clean and healthy eating when you sign up for our FREE email newsletter. Receive the latest news on all the top superfoods, recipes, natural remedies, diets, food tips, and more!
Your privacy is protected. Subscription confirmation required.

Related Articles
Comments
comments powered by Disqus

100% Fresh Food News, Right at Your Fingertips!
Find out everything you need to know about clean and healthy eating when you sign up for our FREE email newsletter. Receive the latest news on all the top superfoods, recipes, natural remedies, diets, food tips, and more!
Your privacy is protected. Subscription confirmation required.

Popular articles