Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid flows back into the oesophagus, causing discomfort and a burning sensation. Making dietary changes can significantly reduce symptoms. Here are ten foods that can help alleviate acid reflux:
1. Oatmeal
Oatmeal is a great breakfast option for those suffering from acid reflux. It is high in fibre, which can help absorb stomach acid and reduce symptoms. Additionally, it keeps you feeling full longer, which can prevent overeating and reduce the likelihood of reflux.
2. Ginger
Ginger has natural anti-inflammatory properties and has been used for centuries to treat digestive issues. Adding fresh ginger to your meals or drinking ginger tea can help soothe the stomach and reduce acid reflux symptoms.
Also read: Can Acid Reflux Run In Families? Know From A Gastroenterologist
3. Bananas
Bananas are low-acid fruits that can help neutralise stomach acid by coating the esophageal lining. They also contain natural antacids and are rich in fibre, which aids digestion and prevents reflux.
4. Green Vegetables
Green vegetables like broccoli, asparagus, green beans, and spinach are low in fat and sugar, making them excellent choices for those with acid reflux. These vegetables are also rich in fibre and essential nutrients that promote digestive health.
5. Melons
Melons such as cantaloupe, honeydew, and watermelon are low in acidity and can help neutralise stomach acid. They are also hydrating and provide a good source of vitamins and minerals.
6. Lean Proteins
Lean proteins like chicken, turkey, fish, and seafood are less likely to trigger acid reflux compared to high-fat meats. Cooking methods such as grilling, baking, or steaming can further reduce the fat content, making them easier on the stomach.
7. Whole Grains
Whole grains such as brown rice, whole wheat bread, and quinoa are high in fibre, which can help prevent acid reflux by promoting healthy digestion. They also provide a steady source of energy without causing spikes in blood sugar.
8. Potatoes and Root Vegetables
Root vegetables like sweet potatoes, carrots, and beets are alkaline and low in fat, making them ideal for those with acid reflux. They can be roasted, boiled, or steamed to create a satisfying and reflux-friendly meal.
9. Herbal Teas
Certain herbal teas can help reduce acid reflux symptoms. Chamomile, licorice, and slippery elm teas are known for their soothing properties and can help protect the lining of the oesophagus. Avoid peppermint tea, as it can relax the lower esophageal sphincter and worsen reflux symptoms.
10. Aloe Vera
Aloe vera juice is known for its soothing properties and can help reduce inflammation and irritation in the oesophagus. Drinking a small amount of aloe vera juice before meals can help prevent acid reflux. Be sure to choose a product that is specifically labelled for internal use.
Also read: Heartburn: Possible Causes That Can Go Beyond Acid Reflux
Tips for Managing Acid Reflux
In addition to incorporating these foods into your diet, here are some general tips to help manage acid reflux:
- Eat Smaller Meals: Large meals can put pressure on the lower esophageal sphincter, increasing the risk of reflux. Eating smaller, more frequent meals can help.
- Avoid Trigger Foods: Common trigger foods include spicy foods, citrus fruits, chocolate, caffeine, and fatty or fried foods. Identifying and avoiding your specific triggers can significantly reduce symptoms.
- Stay Upright After Eating: Lying down immediately after eating can increase the risk of acid reflux. Try to stay upright for at least two to three hours after meals.
- Elevate the Head of Your Bed: Raising the head of your bed by about six to eight inches can prevent stomach acid from flowing back into the oesophagus while you sleep.
- Maintain a Healthy Weight: Excess weight can put pressure on the stomach and increase the likelihood of acid reflux. Achieving and maintaining a healthy weight can help reduce symptoms.
By incorporating these reflux-friendly foods into your diet and following these tips, you can better manage acid reflux and improve your overall digestive health. Always consult with a healthcare professional for personalised advice and treatment options.