Dante Carrillo
Dieting can be a major cause of acid reflux, as the food we eat can impact the sphincter muscle that controls the flow of stomach acid. Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid flows back up into the oesophagus, causing a burning sensation in the throat or chest, known as heartburn. While certain foods, such as fatty or spicy meals, can trigger acid reflux, dietary changes can also help prevent or relieve symptoms. Eating smaller meals, avoiding late-night snacks, and cutting out trigger foods are some ways to manage acid reflux through diet. Additionally, obesity and weight loss can be linked to acid reflux, highlighting the role of diet in managing the condition. Therefore, dieting can cause acid reflux if certain trigger foods are consumed, but it can also be an effective way to manage the condition when done correctly.
| Characteristics | Values |
|---|---|
| Diet's role in acid reflux | Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD. |
| Foods to avoid | Fried and fatty foods, added sugars, chocolate, caffeine, alcohol, spicy foods, and sodas |
| Foods to eat | Lean meat, oatmeal, egg whites, and vegetables |
| Eating habits | Eat smaller, more frequent meals, do not lie down after eating, do not eat late at night, avoid vigorous exercise after eating |
| Lifestyle changes | Quit smoking, avoid strenuous workouts, lose weight if obese |
| Medical treatments | Over-the-counter medications like antacids, doctor-prescribed medication, surgical procedures |
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What You'll Learn
Foods to avoid with acid reflux
Dietary changes are one of the best ways to prevent or relieve symptoms of acid reflux. Acid reflux is caused when the esophageal sphincter relaxes, allowing food to push upward and cause acid reflux. Here are some foods to avoid to prevent acid reflux:
Fatty foods
Fatty foods generally lower pressure on your LES and delay stomach emptying. This may increase your risk of acid reflux, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
Spicy foods
Spicy foods can cause abdominal pain and burning symptoms if you have a functional gastrointestinal disorder. Capsaicin, the chemical compound that makes food spicy, can irritate parts of the esophagus, which can result in acid reflux.
Carbonated drinks
Carbonated beverages such as sodas and seltzers can cause distention (pressure) in the stomach that forces the lower esophageal sphincter open. When the lower sphincter opens, stomach acid can wash backward.
Large meals
Large meals can cause distention (pressure) in the stomach that forces the lower esophageal sphincter open. When the lower sphincter opens, stomach acid can wash backward.
Late-night eating
Late-night eating can cause distention (pressure) in the stomach that forces the lower esophageal sphincter open. When the lower sphincter opens, stomach acid can wash backward.
Vigorous exercise after eating
A strenuous workout can send acid into your esophagus.
It is important to note that moderation is key, and many people may not be able to or want to completely eliminate these foods. Additionally, eating smaller, more frequent meals and avoiding lying down after eating can also help prevent acid reflux.
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Foods to eat to prevent acid reflux
Diet plays a significant role in controlling acid reflux symptoms. While there are certain foods that should be avoided, there are also many foods that help prevent and soothe acid reflux.
Firstly, it is important to note that foods with a high pH are alkaline and can help offset strong stomach acid. Alkaline foods include watermelon, cantaloupe, honeydew, and nonfat milk. Nonfat milk can act as a buffer between the stomach lining and acidic stomach contents, providing immediate relief from heartburn symptoms. Additionally, eating foods with a high water content can dilute and weaken stomach acid.
Fennel is a low-acid crunchy vegetable with a natural soothing effect. Ginger, in the form of caffeine-free ginger tea or low-sugar dried ginger, is another natural way to tame an upset stomach.
It is also recommended to eat smaller, more frequent meals throughout the day. This prevents large meals, which can aggravate acid reflux. It is also advised to avoid eating anything in the two to four hours before going to bed, as lying down soon after eating can trigger heartburn.
Finally, while it is not a food, quitting smoking is recommended as it is linked to an increased risk of acid reflux.
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Lifestyle changes to prevent acid reflux
Lifestyle changes can be an effective way to prevent acid reflux and manage its symptoms. Acid reflux, or gastroesophageal reflux disease (GERD), occurs when the muscles of the lower esophagus don't function correctly, allowing food and acid from the stomach to flow back into the esophagus.
Dietary Changes
Diet plays a significant role in controlling acid reflux symptoms. It is important to identify and limit foods that trigger reflux, as these differ from person to person. Common trigger foods include chocolate, coffee, fried foods, peppermint, spicy foods, carbonated beverages, and foods high in fat, salt, or spice. Eating smaller, more frequent meals instead of a few large meals can also help promote digestion and prevent acid reflux. It is also recommended to avoid eating late at night or before bedtime, as gravity helps keep acid in the stomach when sitting or standing.
Smoking Cessation
Smoking is linked to an increased risk of acid reflux and other gastrointestinal issues. Nicotine weakens the lower esophageal sphincter, a muscle that controls the opening between the esophagus and stomach, preventing acid from flowing back up. Quitting smoking can help reduce the occurrence of acid reflux.
Clothing Choices
Wearing loose-fitting clothes can help ease pressure on the stomach, which can worsen acid reflux and heartburn. It is also recommended to avoid wearing tight clothing that can increase pressure and force stomach contents back up into the esophagus.
Weight Management
Reducing excess weight, especially around the midsection, can help alleviate pressure on the stomach, thereby reducing the likelihood of acid reflux.
Sleep Position
Raising the head of your bed so that your head and chest are higher than your feet can help prevent acid reflux while sleeping. This position ensures that gravity keeps the acid in your stomach and reduces the risk of it flowing back into the esophagus.
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Medication to treat acid reflux
While dietary changes are one of the best ways to prevent or relieve acid reflux symptoms, medication can also help treat the condition. Over-the-counter medications can help ease symptoms, but if these do not help, consult a doctor. A gastroenterologist can perform tests to measure the acidity in your stomach and see if frequent acid reflux has damaged your oesophagus. They can also discuss available treatment options and prescribe medication.
Proton-pump inhibitors
Proton-pump inhibitors (PPIs) are available over the counter and via prescription. They block acid production and are best taken an hour before meals. Examples include esomeprazole (Nexium 24HR), lansoprazole (Prevacid 24HR), omeprazole (Prilosec OTC), and pantoprazole. However, people who take proton pump inhibitors may be more likely to fracture their wrists, hips, or spine than those who do not. They may also develop fundic gland polyps, which are growths on the stomach lining.
Antacids
Antacids neutralise stomach acid to cut down on heartburn, sour stomach, acid indigestion, and stomach upset. Some antacids also contain simethicone, which helps the body get rid of gas. However, some antacids can cause diarrhoea or constipation, so they should be taken exactly as directed by a doctor or according to the package label.
H2 blockers
H2 blockers can relieve heartburn and treat reflux, especially if you’ve never had treatment before. They are best taken 30 minutes before meals or at bedtime to suppress nighttime acid production. Side effects can include headache, abdominal pain, diarrhoea, nausea, gas, sore throat, runny nose, and dizziness.
Promotility agents
Promotility agents work by stimulating the muscles of the gastrointestinal tract, which may help prevent acids from staying in the stomach for too long. They can also strengthen the lower oesophageal sphincter, reducing reflux into the oesophagus. An example of a promotility agent is metoclopramide (Reglan), which is occasionally used to treat heartburn associated with GERD. However, Reglan can have serious side effects, including drowsiness, fatigue, diarrhoea, restlessness, and movement problems.
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Link between acid reflux and weight loss
Acid reflux, or gastroesophageal reflux disease (GERD), occurs when stomach acid flows back into the oesophagus, causing a burning sensation in the throat or chest, also known as heartburn. While diet plays a significant role in controlling acid reflux symptoms, there is also a link between acid reflux and weight loss.
Causes of acid reflux
Temporary conditions, such as pregnancy, can cause temporary acid reflux. However, GERD is a chronic condition where the mechanisms that prevent acid from entering the oesophagus do not function correctly. This can be due to a weak lower oesophageal sphincter (LES), which normally blocks food from coming back up after swallowing. Foods high in fat, salt, or spice can cause the LES to relax, allowing stomach acid to flow back into the oesophagus. Other factors that can contribute to acid reflux include obesity, smoking, and certain medications.
Link to weight loss
Acid reflux can lead to weight loss in two main ways. Firstly, it can affect a person's appetite, making them less inclined to eat due to the unpleasant symptoms associated with acid reflux. Secondly, acid reflux can cause vomiting, which can result in weight loss if it occurs frequently. Weight loss can also be a symptom of GERD, which is a more severe form of acid reflux that affects about 20% of adults in the United States.
Treatment and management
If a person experiences weight loss alongside frequent acid reflux, they should consult a healthcare professional for advice and treatment options. Lifestyle changes, such as dietary modifications and quitting smoking, can help reduce acid reflux symptoms. A registered dietitian can provide guidance on an eating plan to promote healthy weight gain and reduce GERD symptoms. It is important to seek medical attention for acid reflux-related weight loss to improve GERD symptoms and mitigate any potential health risks associated with insufficient weight.
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Frequently asked questions
Acid reflux is when the contents of a person's stomach back up into their food pipe, also known as the esophagus. This can cause a burning sensation in the throat or chest, known as heartburn.
Acid reflux can be caused by a variety of factors, including diet, obesity, pregnancy, and smoking. Fried and fatty foods can cause the esophageal sphincter to relax, allowing stomach acid to back up into the esophagus. Large meals and late-night eating can also cause acid reflux.
Fatty and fried foods, added sugars, chocolate, caffeine, alcohol, spicy foods, and sodas may all make acid reflux worse. High-fat foods increase the risk of reflux symptoms, so managing your fat intake can help. It's also important to avoid highly acidic fruits if you have frequent acid reflux.
Yes, dietary changes are one of the best ways to prevent or relieve symptoms of acid reflux. Eating smaller, more frequent meals, avoiding late-night snacks, and not lying down after eating can help prevent acid reflux. Lean meat, oatmeal, egg whites, and vegetables are good dietary choices for people with acid reflux.
