If you’ve ever experienced that burning sensation in your chest or the uncomfortable regurgitation of stomach acid, you know how frustrating acid reflux can be. Also known as gastroesophageal reflux disease (GERD) in chronic cases, acid reflux occurs when stomach acid flows back into the oesophagus, causing irritation and discomfort. While lifestyle changes and medications can help, the right diet plays a crucial role in managing symptoms.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Pooja Singh, Dietician at ShardaCare, Health City - Noida, explained some foods that can help ease acid reflux and promote better digestive health.
1. Oatmeal
Oatmeal is a fantastic breakfast choice for those suffering from acid reflux. It’s high in fibre, which helps absorb stomach acid and keeps you feeling full, reducing the likelihood of overeating—a common trigger for acid reflux. Plus, it’s easy on the stomach and doesn’t cause excess acidity.
2. Ginger
Ginger has natural anti-inflammatory properties that can help soothe the digestive tract. Whether you consume it as tea, grated into meals, or in smoothie form, ginger may help reduce irritation in the oesophagus and relieve nausea associated with acid reflux.
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3. Leafy Greens
Vegetables like spinach, kale, and broccoli are naturally low in acid and high in fibre, making them great for acid reflux sufferers. These foods help balance stomach acid levels and provide essential nutrients that support overall digestive health.
4. Almond Milk
Dairy can be a trigger for many acid reflux sufferers, but almond milk serves as a soothing alternative. It’s alkaline in nature, which can help neutralize stomach acid and prevent reflux symptoms. Consider adding it to smoothies or drinking it plain.
5. Melons
Watermelon, cantaloupe, and honeydew are all great choices for those dealing with acid reflux. These melons are low in acid and high in water content, which helps dilute stomach acid and prevent irritation of the oesophagal lining.
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6. Fennel
Fennel has a mild liquorice-like flavour and is packed with fibre and anti-inflammatory properties. It can help improve digestion and reduce bloating, both of which contribute to acid reflux. Try adding fennel to salads or drinking fennel tea to soothe your stomach.
7. Herbal Teas
Chamomile, liquorice root, and slippery elm teas have soothing properties that can help reduce acid reflux symptoms. They work by calming inflammation and promoting better digestion, making them a great alternative to caffeinated beverages that can trigger reflux.
Bottomline
In addition to incorporating these reflux-friendly foods into your diet, consider avoiding triggers like spicy foods, citrus fruits, caffeine, alcohol, and fried foods. Eating smaller meals, staying upright after eating, and drinking plenty of water can also make a big difference in managing acid reflux. By making mindful choices about what you eat, you can ease your acid reflux symptoms naturally and enjoy better digestive health. Give these foods a try and see what works best for you!