Acid reflux, or chronic gastroesophageal reflux disease (GERD), is often caused by weakness or damage to the lower esophageal sphincter (LES), which acts as a valve that controls the flow of food between the stomach and esophagus. Normally, the lower esophageal sphincter is closed to prevent stomach contents from flowing back up into the esophagus. But in people with GERD, this sphincter doesn’t work properly, allowing stomach acid to easily flow back up into the esophagus.
If you suffer from heartburn, adding these foods to your diet may help:
- Reduces the risk of acid reflux compared to other foods.
- Helps reduce stomach acid.
- Helps control acid reflux symptoms
However, these foods are not a permanent cure for GERD or acid reflux, and results may vary from person to person. It is best to observe which foods affect your body the most.
Examples of foods you should eat:
- Green leafy vegetables: Green leafy vegetables, such as spinach, kale, and broccoli, are high in fiber, which helps promote digestion and reduces stomach acid.
- Fruits: Fruits such as bananas, cantaloupe, and watermelon are low in citric acid, which may help reduce heartburn.
- Ginger: Ginger has anti-inflammatory properties and can help reduce nausea, vomiting, and bloating, which can be symptoms associated with acid reflux.
- Oats: Oats are a good source of dietary fiber, which helps you feel full longer and helps absorb stomach acid.
- Chia seeds: Chia seeds are a good source of dietary fiber and omega-3 fatty acids, which help reduce inflammation and promote digestive health.
- Yogurt: Yogurt, which contains beneficial bacteria, or probiotics, can help promote digestive health and may help reduce acid reflux.
- Olive oil: Olive oil has anti-inflammatory properties and helps coat the stomach, which may help reduce heartburn.
1. Vegetables
Foods high in fat and sugar may increase your risk of acid reflux. Vegetables are naturally low in fat and sugar.
Examples of vegetables that should be eaten
- Green beans
- Broccoli
- asparagus
- Cauliflower
- Green leafy vegetables
- wish
- cucumber
2. Ginger
Ginger has natural anti-inflammatory properties and is commonly used by many to treat bloating, nausea,https://ufabet999.app, and other digestive problems.
One reason is that ginger stimulates gastric contractions, meaning it helps food move through the digestive tract out of the stomach.
How to use:
- You can add fresh, grated or chopped ginger to your food, smoothies, or drink ginger tea to relieve the symptoms.
- However, ginger can trigger heartburn in some people, so try a small amount first to see if it works for you.
3. Oatmeal
Oats are a whole grain and a good source of dietary fiber. Oats also help absorb stomach acid, making you less likely to suffer from acid reflux.
Eating a diet high in fiber is associated with a reduced risk of acid reflux. Other examples of high-fiber foods include whole-wheat bread and brown rice.
Caution:
- Oats should not be eaten if you have a gluten allergy.
- Choose unrefined oats.
4. Non-citrus fruits
When eaten as a snack, fruit is less likely to cause acid reflux than foods with added fat and sugar.
Examples of non-citrus fruits:
- watermelon
- banana
- apple
- Pear
- grape
- Kiwi
- Strawberry
- blueberry
- Raspberry
5. Low-fat meat and seafood
Lean meats, such as chicken, turkey, fish, and seafood, are low in fat and less likely to trigger acid reflux than fatty meats.
How to cook
- grill
- baked
- steam
- boiled
Examples of low-fat meats and seafood:
- chicken breast
- Turkey Breast
- Salmon
- Sea bass
- Tuna
- shrimp
- Mussels
- squid
Caution:
- Avoid frying meat or seafood.
- Avoid processed meats such as bacon, sausage, and ham.
6. Egg white
Egg whites are low in fat and high in protein. Try boiling them.
Egg yolks and fried eggs are high in fat and may trigger acid reflux.
Caution:
- Avoid cooking egg whites in fats such as frying, butter, or oil.
- Choose to eat egg whites from fresh chicken eggs.
- Store egg whites in the refrigerator.
7. Good fat
Our bodies need fat to function, but it’s important to choose good fats and use them in the right amounts.
Good sources of unsaturated fats include:
- Avocado
- Walnut
- Flaxseed
- Olive oil
- Sesame oil
- Sunflower oil
These fats are less likely to trigger acid reflux than animal fats and fats added to processed foods. Try to avoid fried foods like French fries and donuts.
Benefits of good fat:
- Helps the cardiovascular system work efficiently.
- Helps reduce cholesterol levels
- Helps the brain work well
- Helps strengthen the immune system
8. Drinks
Choose non-acidic beverages and avoid those containing alcohol, sweeteners, and caffeine.
Healthy options:
- Herbal tea
- Plant-based milk
- Carrot juice and other non-acidic vegetable juices
Foods to avoid
While there is no set list of foods that are off-limits to people with gastroesophageal reflux disease (GERD), there are certain foods that are common triggers for many people with the condition. These include:
High-fat foods
- Fried and fatty foods – These foods relax the lower esophageal sphincter (LES) muscle, allowing acid to easily reflux back into the esophagus. They also cause the stomach to contract more slowly, affecting digestion. Therefore, controlling the amount of fat you eat can help reduce the risk of acid reflux.
- Examples of high-fat foods that should be avoided or eaten in moderation include:
- French fries and onion rings
- Full-fat dairy products such as butter, whole milk, hard cheese, and sour cream.
- Fatty beef, pork or lamb, or fried meat.
- Bacon fat, pork fat and lard
- Desserts or snacks such as ice cream and potato chips
- Creamy dressings, gravy and creamy salad dressings
- Oily foods and foods fried with a lot of oil
Tips:
- Choose low-fat meats, such as chicken breast, turkey breast, fish, and seafood.
- Choose low-fat dairy products, such as skim milk and low-fat yogurt.
- Cook food by grilling, baking, steaming or boiling instead of frying.
Sour food
Fruits and vegetables are an important part of a healthy diet, but some fruits can trigger or worsen gastroesophageal reflux disease (GERD), particularly high-acid fruits.
If you suffer from frequent acid reflux, you should limit your intake of the following foods:
- orange
- Grapefruit
- lemon
- lemon
- pineapple
- tomato
- Ketchup or foods that use ketchup, such as pizza and curry paste.
- Salsa
chocolate
Chocolate contains an ingredient called methylxanthine. Some past research suggests that this compound may relax the smooth muscle of the lower esophageal sphincter (LES), making it easier for acid to reflux. Therefore, chocolate may not be suitable for people with gastroesophageal reflux disease (GERD).
Caffeine
Foods and beverages high in caffeine, such as coffee, can trigger acid reflux.
Garlic, onions and spicy food
Spicy and pungent foods, such as onions and garlic, are common triggers for heartburn in many people.
Mint
Mint and minty-flavored products, such as chewing gum and cough drops, can trigger acid reflux.
alcohol
Alcohol consumption should be avoided or limited, as it may increase the risk of acid reflux.
soft drink
According to some research, carbonated drinks, effervescent drinks, and soft drinks may increase the risk of acid reflux.
Other foods
While the above list is a list of common acid reflux triggers, there are other foods that can also affect you. You may want to consider cutting out starchy products like bread and crackers, as well as whey protein, to see if your symptoms improve.
Lifestyle advice
In addition to dietary changes, there are lifestyle and medication options that can help control acid reflux, including:
- Take antacids and acid-reducing drugs, but do not take them in excess.
- Maintain a normal weight
- Chew gum that does not contain peppermint or spearmint flavor.
- Avoid alcoholic beverages
- If you smoke, you should quit.
- Don’t eat too much.
- Eat slowly
- Stay upright for at least 2 hours after eating.
- Wear loose clothing
- Avoid eating at least 3 hours before bedtime.
- Raise the head of your bed about 8 inches to reduce acid reflux while sleeping.
If your acid reflux is chronic or severe, see your doctor. He or she may be able to prescribe medication or recommend a diet that’s right for you.