Leena Watts
Acid reflux, or gastroesophageal reflux disease (GERD), is a common condition affecting millions of people. It occurs when stomach acid flows back into the food pipe, causing a burning sensation in the chest and throat. While several factors contribute to acid reflux, diet plays a crucial role in managing its symptoms. Making conscious dietary choices can effectively prevent and alleviate acid reflux, enhancing overall well-being. This involves incorporating specific foods, adopting mindful eating habits, and identifying individual triggers to reduce acid in the diet and promote digestive health.
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What You'll Learn
Reduce meal size and eat more frequently
To reduce acid in your diet, it is recommended to eat smaller meals more frequently. This is because large meals and late-night eating can cause acid reflux, as they put pressure on the lower esophageal sphincter, allowing stomach acid to wash back up into the oesophagus.
Eating smaller meals more often can help to prevent this. It is also recommended to avoid eating for three to four hours before bed, so that food is not sitting in your stomach when you lie down. Gravity helps to keep acid in the stomach when you are sitting or standing, so it is best to avoid lying down after eating.
It is also important to note that certain foods can help to reduce acid reflux. These include foods with a high water content, such as fruits and vegetables, which can dilute and weaken stomach acid. Dairy products can also help to reduce stomach acid, as can non-citrus juices with honey, which has an alkalizing effect.
It is also recommended to keep a record of what you eat and when you experience symptoms, as this can help you to identify which foods affect you personally.
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Avoid eating close to bedtime
Eating too close to bedtime can cause gastroesophageal reflux disease (GERD), also known as acid reflux. This occurs when the contents of the stomach return up the oesophagus, causing irritation and heartburn. Lying down right after eating means the contents of the stomach can press against the lower oesophageal sphincter, causing acid reflux.
GERD can cause discomfort and pain, such as heartburn, a burning pain in the chest that usually comes up from the stomach. Other common symptoms include nausea, a sensation of food trapped in the chest, and the taste of stomach acid in the mouth. Experts recommend not lying down on your back immediately after eating to reduce the risk of GERD and heartburn.
It is recommended to set a cutoff time for yourself in the evening to stop eating, with 7 pm or 7:30 pm suggested as a good curfew to give your stomach time to empty before going to sleep. Eating high-calorie meals with large amounts of fat or carbohydrates less than an hour before bedtime can make it harder to fall asleep. Eating right before bed can also cause you to wake up in the middle of the night.
While it is not recommended to eat large meals before bedtime, a light snack can have benefits, such as preventing low blood sugar and helping you fall asleep faster.
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Eat more alkaline foods
The alkaline diet is based on the theory that you can change the pH balance of your body and blood through the food you eat. However, it is important to note that there is currently no evidence to support this claim.
Alkaline diets are almost entirely vegetarian, and they generally include foods that are nutritious and unprocessed. The diet includes fresh, nutrient-dense foods that are good for you, such as fruits, vegetables, legumes, nuts, and seeds.
- Non-starchy vegetables, such as broccoli, beets, asparagus, leafy greens, garlic, carrots, and cabbage.
- Fruits, including apples, blueberries, and bananas.
- Legumes, such as kidney beans or white beans.
- Nuts, such as chestnuts or pumpkin seeds.
- Dark chocolate, which is considered an alkaline food with a low PRAL and is a good source of alkalizing minerals like magnesium.
While the alkaline diet may not directly reduce acid in the body, as claimed, the eating habits it promotes can still offer health benefits. For example, a diet rich in plant-based foods improves the balance of potassium to sodium, which helps manage blood pressure and may improve heart health.
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Avoid carbonated drinks
Carbonated drinks are known to cause distention (pressure) in the stomach, which can force the lower esophageal sphincter to open. This is a muscular tube that lets food pass into the stomach and blocks it from coming back up. When the lower sphincter opens, stomach acid can flow back into the esophagus, causing acid reflux.
Carbonated drinks have high acidity and carbonation, which can exacerbate acid reflux or gastro-oesophageal reflux disease (GERD). The carbonation leads to a very short decline in intra-oesophageal pH. This can cause a reflux reaction in the body, as the lower oesophageal sphincter basal pressure is reduced.
It is important to note that the research on the role of carbonated drinks in acid reflux is not conclusive. However, due to the potential impact on the lower esophageal sphincter and the pH of the oesophagus, it is generally recommended that people with GERD or acid reflux avoid consuming carbonated beverages.
If you are experiencing symptoms of GERD or acid reflux, it is advised to consult a doctor or a gastroenterologist. They can help rule out more serious conditions and provide guidance on dietary and lifestyle changes to improve your condition.
In addition to avoiding carbonated drinks, there are other dietary and lifestyle changes that can help reduce acid reflux. These include eating smaller, more frequent meals, avoiding late-night snacks and beverages, and maintaining an upright position during and after eating or drinking.
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Avoid fatty and fried foods
Fatty and fried foods are often considered unhealthy, and they are known to worsen symptoms of acid reflux. Fatty foods, especially those high in saturated fats, are linked to an increased risk of heart disease and weight gain. Fried foods, on the other hand, are associated with an elevated risk of heart disease and type 2 diabetes.
If you are aiming to reduce acid in your diet, it is advisable to limit your consumption of fatty and fried foods. Fried foods, in particular, are high in fat and calories, which can contribute to weight gain and an unhealthy BMI. Additionally, the cooking methods used for fried foods can add to the fat and calorie content, especially when deep-frying or using unhealthy oils.
To reduce your intake of fatty and fried foods, consider the following:
- Choose lean proteins and trim visible fat from meat.
- Limit red meat consumption to no more than three servings per week.
- Opt for low-fat cooking methods like baking or grilling, or oven-frying with minimal oil.
- When frying, use healthier oils like coconut, olive, or avocado oil, which are more stable at high temperatures.
- Limit commercially fried foods and fast food, as they tend to be high in fat, calories, and sodium.
- Prepare meals at home using fresh ingredients to control the amount of fat added during cooking.
Making these dietary changes can help reduce the amount of acid in your diet and lower your risk of associated health issues.
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Frequently asked questions
Here are some general tips to reduce acid in your diet:
- Eat smaller, more frequent meals.
- Avoid late-night dinners and bedtime snacks.
- Avoid eating large meals.
- Avoid drinking a lot of water during meals.
- Avoid getting too hungry.
- Eat slowly.
- Eat foods rich in fibre.
- Avoid eating problem foods late in the evening, closer to bedtime.
Some foods that are known to trigger acid reflux and heartburn include:
- Fatty and fried foods.
- Spicy foods.
- Citrus fruits.
- Tomato sauces.
- Vinegar.
- Chocolate.
- Caffeine.
- Onions.
- Peppermint.
- Carbonated drinks.
- Alcohol.
Some foods that can help prevent and soothe acid reflux include:
- Whole grains such as oatmeal, couscous and brown rice.
- Root vegetables such as sweet potatoes, carrots and beets.
- Green vegetables such as asparagus, broccoli and green beans.
- Dairy products, if tolerated.
- Fruits and vegetables, which are alkalizing and can help reduce acid levels in the body.
Some lifestyle changes that can help reduce acid in your diet include:
- Quitting smoking.
- Elevating the head of your bed when you sleep.
- Avoiding vigorous exercise for a couple of hours after eating.
