Jeffrey Salazar
Acid reflux, or gastroesophageal reflux disease (GERD), is a common condition affecting up to one-third of the US population. It occurs when stomach acid flows back into the oesophagus, causing a burning sensation in the chest, known as heartburn. While certain foods are known to trigger acid reflux, dietary changes can significantly help prevent and manage this condition.
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What You'll Learn
Acidic foods to avoid
Acid reflux, or gastroesophageal reflux disease (GERD), occurs when food, acid, and other stomach contents leak into the oesophagus, causing a burning sensation in the chest, known as heartburn. While dietary changes are one of the most effective ways to prevent or relieve symptoms of GERD, it is important to note that trigger foods vary from person to person. Keeping a food diary can help identify your personal triggers. That being said, certain foods are more likely to cause acid reflux, and it is recommended that these are avoided.
Fatty and fried foods are common triggers of acid reflux. They take longer to digest, increasing the likelihood of stomach acid leaking into the oesophagus. Therefore, it is recommended to opt for lean meats, poultry, fish, or other protein sources that are not fried, greasy, or served in creamy sauces. The fat in milk can also aggravate acid reflux, so whole milk and 2% fat milk should be avoided. However, non-fat milk can act as a buffer between the stomach lining and acidic stomach contents, providing relief from heartburn.
Citrus fruits and juices, such as lemon juice, are highly acidic and can trigger acid reflux. However, a small amount of lemon juice mixed with warm water and honey is believed to have an alkalizing effect that neutralizes stomach acid. Additionally, honey contains natural antioxidants, which are beneficial for cell health.
Spicy foods, tomato sauces, chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol are also common triggers of acid reflux. Simple condiments like ketchup, mustard, and some dressings may also cause heartburn.
Aside from specific foods, eating habits play a significant role in triggering acid reflux. Eating large portions, eating until you are "stuffed", or having late-night snacks can increase stomach acid and the likelihood of heartburn. It is recommended to eat smaller, more frequent meals and avoid eating within three to four hours before bedtime. Eating slowly and thoroughly chewing your food gives your body time to begin the digestion process and reduces the workload on your stomach.
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Alkaline foods to eat
Diet plays a significant role in controlling acid reflux symptoms. While highly acidic foods can trigger acid reflux, consuming alkaline-heavy foods can improve the balance of your diet and soothe symptoms.
Alkaline foods are those that have a high pH and can help offset strong stomach acid. They include:
- Bananas, which are one of the most well-known alkaline foods. They are also a good source of fibre, which is beneficial for acid reflux management.
- Apples, which are another low-acid fruit to include in your acid reflux diet.
- Melons, which are alkaline and high in water content, helping to neutralise and dilute the acid in your stomach. Cantaloupe and honeydew are the least acidic melons.
- Cauliflower is another alkaline food that can help balance your diet and soothe symptoms.
- Ginger has alkaline and anti-inflammatory properties that ease the digestive tract. Try sipping ginger tea when you feel heartburn coming on.
- Water-based foods such as celery, cucumber, and lettuce can also help limit symptoms of acid reflux by acting as a temporary buffer between the stomach lining and stomach acid.
In addition to eating alkaline foods, it is important to identify your personal trigger foods and make changes to your eating habits. This can include eating smaller, more frequent meals, avoiding lying down after eating, and not eating within three to four hours before bedtime.
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Eating habits to change
Eating habits play a crucial role in managing acid reflux, and certain dietary changes can significantly alleviate symptoms. Here are some eating habits to consider:
Eat Smaller, More Frequent Meals
Instead of consuming large meals, opt for smaller portions more frequently throughout the day. This helps prevent overeating and reduces the likelihood of acid reflux symptoms.
Avoid Eating Close to Bedtime
It is advisable to avoid eating late-night snacks or meals within three to four hours of going to bed. When you lie down soon after eating, gravity is unable to keep the acid in your stomach, increasing the chances of acid reflux and heartburn.
Avoid Lying Down Immediately After Meals
Similarly, refrain from taking naps right after lunch or lying down immediately after any meal. Staying upright allows gravity to keep the stomach acid where it belongs, preventing it from leaking back into the oesophagus.
Chew Food Slowly and Thoroughly
Take your time while eating, chew your food slowly, and eat until you are comfortably full. Slow eating aids proper digestion and gives your body time to begin the digestive process. It also reduces the workload on your stomach and prevents swallowing air, which can cause discomfort.
Avoid Trigger Foods
Identify and avoid foods that trigger acid reflux. Common triggers include fatty and fried foods, spicy dishes, citrus fruits, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol. Keep a food diary to help identify specific foods that aggravate your symptoms.
Opt for Alkaline and Low-Acid Foods
Choose alkaline foods, which have a higher pH and can help neutralise stomach acid. Bananas, cauliflower, and various melons are excellent options. Also, select low-acid foods like chicken breast (without the skin), lettuce, celery, sweet peppers, and brown rice.
Stay Hydrated, but Limit Water During Meals
Drink adequate water throughout the day, but try not to consume large amounts during meals. Water can fill your stomach and put pressure on the oesophageal valve, potentially triggering acid reflux.
Remember, while these dietary changes can help manage acid reflux, it is always best to consult a healthcare professional or a dietitian for personalised advice and guidance.
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Trigger foods to identify
Trigger foods and drinks can differ from person to person, but some foods are more likely to trigger reflux and heartburn. Fatty and fried foods linger longer in the stomach, making it more likely that stomach acid leaks back up into the oesophagus, causing uncomfortable GERD symptoms. Spicy foods, citrus fruits, tomato sauces, and vinegar may also intensify heartburn. Chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol are all common heartburn triggers.
Large meals and late-night eating can also cause reflux. When you eat a large meal, your stomach is full, and this can cause stomach acid to leak back up into the oesophagus. Eating late at night means that your meal stays in your stomach longer, leading to increased stomach acid and a greater chance of heartburn symptoms. Experts say that avoiding eating for three hours before bedtime could provide some relief.
Some people find that drinking apple cider vinegar helps with acid reflux. However, it should not be consumed at full concentration as it is a strong acid that can irritate the oesophagus. Instead, put a small amount in warm water and drink it with meals. Lemon juice is also considered very acidic, but a small amount mixed with warm water and honey can neutralise stomach acid.
It is important to identify your own personal trigger foods. Try keeping a food diary for a couple of weeks. Note what you eat, when you eat, and how you feel to determine if you are experiencing acid reflux symptoms.
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Lifestyle changes to make
Diet
A diet balanced with vegetables, protein, and fruits is best for acid reflux. It is important to identify your personal trigger foods and make changes to your diet and eating habits. Some common reflux-triggering foods and drinks include fatty and fried foods, spicy foods, citrus fruits, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol. Instead, try eating alkaline-heavy foods such as bananas, cauliflower, and various melons, as well as low-acid fruits like watermelon, cantaloupe, and honeydew.
Eating Habits
Eat smaller, more frequent meals and avoid eating until you are stuffed. Do not lie down after eating, including naps right after lunch, as gravity helps keep acid in the stomach. Avoid late-night snacks and try not to eat during the three to four hours before you go to bed. Chew your food slowly and thoroughly, as this will aid digestion and mean your stomach doesn't have to work as hard. Avoid vigorous exercise for a couple of hours after eating, as this can send acid into your esophagus.
Other
If you smoke, quitting may help reduce acid reflux, as the habit is linked with an increased risk of acid reflux and other gastrointestinal conditions. If you are taking medication to control your symptoms, it is okay to occasionally eat trigger foods. However, if you are still experiencing acid reflux more than twice a week after making dietary changes, consult a doctor or a gastroenterologist.
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Frequently asked questions
Acid reflux can be triggered by different foods for different people, but some common trigger foods include fatty and fried foods, spicy foods, citrus, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol. Dairy products can also trigger reflux symptoms in some cases.
Yes, some foods can help prevent and soothe acid reflux. These include bananas, cauliflower, melons, oatmeal, fennel, lean meats like chicken, turkey and seafood, and ginger. Alkaline foods can also help neutralise stomach acid.
Yes, eating late at night or having a large meal can trigger acid reflux. It's best to avoid eating for three to four hours before bedtime and to eat smaller, more frequent meals throughout the day.
Although there isn't enough research to prove it works, some people find that drinking a small amount of apple cider vinegar diluted in warm water helps with acid reflux. However, vinegar is also listed as a common trigger for acid reflux, so it's important to proceed with caution and stop consuming it if you notice any negative effects.
