Madeleine Hull
Acid reflux, or gastroesophageal reflux disease (GERD), is a condition where stomach acid flows back into the oesophagus, causing symptoms like heartburn and regurgitation. Dietary changes can significantly affect acid reflux, and certain foods are known to trigger or worsen symptoms. Fatty, fried, and spicy foods, as well as chocolate, caffeine, alcohol, and carbonated drinks, are common triggers. On the other hand, a diet rich in vegetables, lean protein, and low-acid fruits is recommended. Lifestyle factors, such as eating habits and weight management, also play a crucial role in managing acid reflux. Consulting a doctor or dietitian is essential for personalised advice and to rule out more severe conditions.
How to change your diet to avoid acid reflux
| Characteristics | Values |
|---|---|
| Meal size | Small |
| Eating pattern | Every four to six hours |
| Cut-off time for eating | 7 pm or 7:30 pm |
| Bed position | Elevated |
| Water consumption | Sip frequently |
| Foods to eat | Lean meats, oatmeal, egg whites, vegetables, chicken breast, mild green veggies, brown rice, melons, fennel, non-citrus fruits, whole-grain bread, rice, couscous, plant and fish-based unsaturated fats |
| Foods to avoid | Fatty and fried foods, spicy foods, citrus, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, alcohol, high-fat dairy, egg yolks |
| Lifestyle choices | Chew gum (not flavored with peppermint or spearmint), maintain a moderate weight, avoid smoking |
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What You'll Learn
- Avoid fatty, fried, and acidic foods, including chocolate, caffeine, and alcohol
- Eat alkaline foods, such as dairy, to neutralise stomach acid
- Consume more non-citrus fruits, vegetables, lean meats, and complex carbs
- Sip water frequently to clear acid reflux from the oesophagus
- Avoid overeating; eat small portions every four to six hours
Avoid fatty, fried, and acidic foods, including chocolate, caffeine, and alcohol
Fatty, fried, and acidic foods are some of the biggest triggers of acid reflux. Fatty foods relax the lower esophageal sphincter (LES), allowing stomach acid to back up into the oesophagus. Fatty foods also take longer to leave the stomach, increasing the risk of reflux symptoms. Fried foods are particularly problematic, as they are more likely to cause reflux and heartburn.
Chocolate, caffeine, and alcohol should be avoided as they can all trigger acid reflux. Chocolate contains an ingredient called methylxanthine, which some research suggests relaxes the smooth muscle in the LES, increasing reflux. Caffeine, meanwhile, is known to aggravate acid reflux. Opt for herbal teas or decaf options instead of coffee and tea. Alcohol also relaxes the sphincter valve and stimulates acid production in the stomach.
Citrus fruits and juices, such as grapefruit and orange, are highly acidic and should be avoided as they relax the esophageal sphincter and worsen symptoms. However, non-citrus fruits such as bananas, melons, apples, and pears are suitable for an acid reflux diet.
It's important to note that triggers vary from person to person, so keeping a food diary can help identify your specific triggers. While dietary changes can help, it's also recommended to consult a doctor or dietitian for more detailed advice and to explore other treatment options if needed.
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Eat alkaline foods, such as dairy, to neutralise stomach acid
Acid reflux, or gastroesophageal reflux disease (GERD), is a condition where stomach acid leaks into the oesophagus, causing symptoms such as heartburn, regurgitation, and a sore throat. Eating an alkaline diet is one of the most effective ways to prevent and soothe these symptoms.
Alkaline foods are those that have a higher pH and can help to neutralise stomach acid, preventing it from leaking back up into the oesophagus and causing acid reflux. Dairy products such as milk and yoghurt are alkaline and can be effective in providing relief from acid reflux. Non-fat or low-fat varieties are best, as the fat in whole milk can aggravate acid reflux. Non-fat milk acts as a buffer between the stomach lining and the acidic contents of the stomach, and low-fat yoghurt has a similar effect, with the added benefit of probiotics to enhance digestion.
Other examples of alkaline foods that can be incorporated into the diet include most vegetables, especially green vegetables such as spinach, fenugreek, okra, cucumber, beetroot, broccoli, and cabbage. Root vegetables such as sweet potatoes, carrots, and beets are also recommended. Most fruits are alkaline, particularly bananas, apples, watermelon, figs, and pomegranate.
In addition to eating more alkaline foods, it is important to note that eating habits can also play a role in preventing acid reflux. It is recommended to eat small, frequent meals every four to six hours, rather than bigger, heavier meals, and to avoid eating too close to bedtime.
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Consume more non-citrus fruits, vegetables, lean meats, and complex carbs
Non-citrus fruits are a great way to satisfy your sweet tooth without aggravating your acid reflux. Bananas, melons, apples, and pears are all non-citrus fruits that are less likely to trigger acid reflux. These fruits also contain fibre, which can help you feel full for longer and reduce acid reflux symptoms.
Vegetables are another important part of a diet aimed at reducing acid reflux. Green vegetables such as broccoli, asparagus, leafy greens, peas, cucumbers, and Brussels sprouts are known to prevent and alleviate acid reflux. They are very low in fat and high in alkaline content, which helps to neutralise stomach acid. In general, raw vegetables are a good option, but it's important to note that garlic and onions can worsen acid reflux symptoms.
Lean meats are also a good choice for those dealing with acid reflux. Chicken, turkey, fish, and seafood are all low in fat and less likely to cause acid reflux symptoms than fatty meats. Grilled, poached, broiled, or baked preparations are recommended. Using fresh herbs instead of spices can add flavour to these dishes. Egg whites are another excellent source of lean protein, as they are low in fat and high in protein.
Finally, complex carbohydrates can help control hunger and reduce acid reflux symptoms. Oatmeal, beans, brown rice, sweet potatoes, quinoa, whole-grain bread, and couscous are all good sources of complex carbs and fibre. These foods will help you feel full and satisfied while managing your acid reflux.
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Sip water frequently to clear acid reflux from the oesophagus
Drinking water is an effective way to help clear acid reflux from the oesophagus. Water can aid digestion and is essential for the body to function properly. Staying well-hydrated ensures food passes through the gastrointestinal system efficiently, reducing the frequency of post-meal acid reflux.
Sipping water frequently throughout the day can help to clear acid from the oesophagus and treat a GERD-related chronic cough. A 2019 case study found that regular, small sips of water can help to wash acid back down and prevent it from building up in the oesophagus. This is a good way to manage acid reflux symptoms, and it is important to sip water slowly, rather than drinking a lot in one go.
Watery foods, such as cucumber, celery, lettuce and watermelon, can also help to ease acid reflux symptoms. In addition, non-citrus fruits such as bananas, melons, apples and pears are good food choices to help prevent acid reflux.
It is also worth noting that, while drinking water can help, it is also important to avoid certain drinks that can trigger acid reflux. Alcohol, caffeinated drinks and sodas can worsen acid reflux, as can carbonated drinks and citrus juices.
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Avoid overeating; eat small portions every four to six hours
Overeating can put pressure on the esophageal valve, which can cause acid reflux. To avoid overeating, it is recommended to eat small portions every four to six hours. This will ensure that your stomach is not too full at any one time and will help with digestion. It is also important to set a cut-off time for eating in the evening, as your metabolism is most active earlier in the day. Doerfler, a clinical research dietitian, recommends 7:00 pm or 7:30 pm as a curfew to give your stomach enough time to empty before going to sleep.
Eating smaller portions can also help with weight management, which is another factor that can help reduce acid reflux. It is important to note that the timing of meals is also crucial. Eating smaller meals more frequently throughout the day can help prevent overeating and reduce the symptoms of acid reflux.
In addition to portion control, it is also important to be mindful of the types of food consumed. Fatty and fried foods should be avoided as they can cause a delay in stomach emptying, increasing the risk of acid reflux. Lean meats, grilled, poached, broiled, or baked, are recommended. Opting for foods with lower fat content, such as unsaturated fats from plants and fish, can be a healthier alternative.
It is also beneficial to incorporate more alkaline foods into your diet, as they can help neutralize stomach acid. Dairy products, such as non-fat milk, are a good source of alkaline foods. If dairy is not an option, there are other alkaline food options, such as oatmeal, which can help absorb stomach acid and prevent it from reaching the esophagus.
By following these dietary guidelines and adjusting your eating habits, you can effectively manage acid reflux and improve your overall digestive health.
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Frequently asked questions
Fried and fatty foods, chocolate, caffeine, alcohol, carbonated drinks, peppermint, and citrus fruits are all common triggers of acid reflux. Spicy and tangy foods, such as onions and garlic, can also trigger heartburn symptoms in many people.
Yes, non-citrus fruits such as bananas, melons, apples, and pears are good choices. Lean meats, oatmeal, egg whites, and vegetables are also recommended. Chicken breast, lettuce, celery, sweet peppers, brown rice, and fennel are also low-acid foods that are easy on the stomach.
Yes, in addition to dietary changes, some lifestyle changes can help manage acid reflux. These include maintaining a moderate weight, chewing gum that isn't flavored with peppermint or spearmint, and avoiding overeating. It is also important to eat slowly, remain upright for at least two hours after eating, and wear loose clothing.
