Leena Watts
Gastroesophageal reflux disease (GERD) is a condition where stomach acid leaks from the stomach up into the oesophagus, causing a painful burning sensation known as heartburn. While medication can help, diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD. This involves avoiding foods that trigger symptoms, such as fatty, fried, spicy, and acidic foods, as well as carbonated drinks and alcohol. Lifestyle changes, such as not lying down after eating, can also help to prevent symptoms.
How to Reduce Stomach Acid Through Diet
| Characteristics | Values |
|---|---|
| Foods to Eat | Vegetables, fruits, chicken breast (without skin), mild green veggies (lettuce, celery, sweet peppers), brown rice, nonfat milk, ginger |
| Foods to Avoid | Fatty foods, fried foods, spicy foods, citrus, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, alcohol, large meals, late-night meals, simple carbs |
| Other Tips | Don't lie down after eating, chew gum, maintain a moderate weight, eat slowly, wear loose clothes, avoid vigorous exercise after eating |
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What You'll Learn
Avoid large meals, fried foods, fatty foods, and carbonated drinks
To reduce stomach acid, it is important to avoid large meals, fried foods, fatty foods, and carbonated drinks.
Eating large meals can increase the risk of acid reflux, as it puts pressure on the lower esophageal sphincter (LES) and delays stomach emptying. This allows food to sit in the stomach for longer, increasing the chances of acid reflux occurring. To prevent this, it is recommended to eat smaller portions and avoid eating problem foods late in the evening, so they are not still in your stomach when you lie down.
Fried foods are often high in sodium and harmful saturated fats, which can lead to inflammation and an increased risk of heart problems. A study found that people who consumed the most fried foods were 28% more likely to experience heart issues. Therefore, it is advisable to limit your intake of fried foods and choose foods fried in vegetable oils over those fried in animal fats.
Fatty foods can also lower pressure on the LES and delay stomach emptying, increasing the risk of acid reflux. The National Institute of Diabetes and Digestive and Kidney Diseases recommends reducing your total fat intake to help prevent reflux.
Carbonated drinks, particularly those that are sugary or acidic, have been linked to negative health effects. They can contribute to weight gain and dental problems, such as enamel erosion. While carbonation itself is not harmful, it is advisable to limit your consumption of sugary carbonated beverages and be mindful of their potential impact on your health.
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Eat foods with high water content and alkaline foods
Eating foods with a high water content and those that are alkaline can help to reduce stomach acid. Foods with a high water content include watermelon, cantaloupe, honeydew, and other types of melon. These foods can help to dilute and weaken stomach acid.
Alkaline foods are those that are low in acid and can help to neutralise stomach acid and provide relief from acid reflux. Bananas are one of the most well-known alkaline foods and are also a good source of fibre, which is beneficial for acid reflux management. Bananas also help to coat the oesophageal lining, which can soothe irritation caused by stomach acid. Other alkaline foods include apples, avocados, oatmeal, brown rice, skinless chicken, and potatoes.
Fennel is another alkaline vegetable that has been shown to help soothe an upset stomach and may help relieve heartburn and other reflux symptoms. Dairy products are also a reliable source of alkaline foods, and non-fat milk can act as a buffer between the stomach lining and acidic stomach contents, providing immediate relief from heartburn. Low-fat yoghurt has similar soothing qualities and also contains probiotics, which enhance digestion.
Ginger is another alkaline food that is one of the best digestive aids due to its medicinal properties. It is anti-inflammatory, which eases irritation in the digestive tract, and it also eases pressure on the lower oesophageal sphincter, reducing the risk of acid flowing back into the food pipe. Lemon juice is generally very acidic, but when mixed with warm water and honey, it has an alkalising effect that neutralises stomach acid.
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Avoid eating late at night or before bed
Eating late at night or before bed can cause heartburn or acid reflux. This is because lying down soon after eating causes the contents of the stomach to flow back into the oesophagus. When you lie down, it is also easier for stomach acid to work its way up into the oesophagus, causing acid reflux.
To avoid this, it is recommended that you eat dinner at least three hours before bed. This gives your body time to digest food before lying down. If you are hungry before bed, you can have a light, easily digestible snack, such as tart cherry juice, kiwis, nuts, seeds, or Greek yoghurt. However, it is best to avoid snacks that are high in fat, such as ice cream or pie, as these can cause you to wake up during the night.
If you are struggling with nighttime eating, it may be helpful to have a frequent meal plan, eat breakfast, change what you eat during the day, and practice stress reduction techniques. For example, you can try having a cup of decaffeinated tea, taking a bath, or reading a book before bed instead of eating. It is also important to eat a variety of nutritious, filling foods throughout the day to reduce your nighttime cravings.
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Avoid vigorous exercise after eating
Exercise can either help or hurt acid reflux, depending on the workout regimen. Vigorous physical activity can cause acid to spill into the oesophagus, worsening acid reflux symptoms. This is more likely to occur after eating, especially if it was a large meal. Therefore, it is recommended to avoid strenuous workouts for a couple of hours after eating.
Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when acidic contents leak from the stomach up into the oesophagus, the tube that connects the mouth to the stomach. This can irritate the oesophageal lining and cause a burning sensation in the throat or chest, known as heartburn.
Vigorous exercise can increase the risk of acid reflux by stirring up acid in the stomach and forcing it into the oesophagus. High-impact exercises such as running, weightlifting, and contact sports are more likely to cause this issue. Additionally, eating before a workout, especially trigger foods, can further increase the risk of acid reflux.
To prevent acid reflux during exercise, it is advisable to avoid large meals or trigger foods before working out. Instead, opt for a small snack, such as a protein bar or banana. It is also recommended to allow a couple of hours between eating and exercising to give the body time to digest the food properly.
If you are experiencing acid reflux, it is important to consult a doctor or a gastroenterologist, who can help determine the underlying cause and suggest appropriate treatments or lifestyle changes.
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Chew food thoroughly and eat slowly
When it comes to reducing stomach acid through diet, one of the most important things to consider is how you eat. In particular, chewing your food thoroughly and eating slowly can have a significant impact on reducing acid reflux.
Chewing your food thoroughly helps to break down food into smaller particles, making it easier for your stomach to digest. When food is not chewed properly, your stomach has to work harder to break it down, which can lead to increased acid production. By taking the time to chew your food thoroughly, you are essentially pre-digesting your food in your mouth, reducing the burden on your stomach. This also stimulates the production of saliva, which contains enzymes that begin the process of breaking down food, further aiding digestion.
Eating slowly is also crucial. When you eat slowly, you give your body time to register when you are full, preventing overeating. Overeating can put pressure on the lower esophageal sphincter (LES), causing it to relax and allowing stomach acid to wash back up into the esophagus. Eating slowly also helps you to be more mindful of your food and can make you less likely to consume problem foods that can trigger acid reflux. It takes about 20 minutes for your brain to receive the signal that you are full, so slowing down allows your brain to catch up with your stomach.
In addition to the above, there are a few more tips to help reduce stomach acid through diet:
- Avoid large meals and try to eat four to five smaller meals throughout the day.
- Do not lie down after eating and remain upright for at least two hours after a meal.
- Avoid eating late at night, especially within three to four hours of bedtime.
- Avoid vigorous exercise for a couple of hours after eating, as it can send acid into your esophagus.
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Frequently asked questions
Fatty, greasy, fried, spicy, and salty foods should be avoided as they cause the stomach to produce more acid and relax the esophageal sphincter, allowing acid to wash up from the stomach. Some common heartburn triggers include chocolate, caffeine, onions, peppermint, carbonated drinks, and
Alkaline foods can help neutralize stomach acid. Dairy products are a reliable source of alkaline foods. Non-fat milk can act as a buffer between the stomach lining and acidic stomach contents. Vegetables are also a good option as they are naturally low in fat and sugar.
The foods you eat may affect the amount of acid your stomach produces. Eating foods that are high in fat, salt, or spice can cause the esophageal sphincter to relax, allowing food to push upward and cause acid reflux.
Avoid eating large meals and late-night snacks. Try eating four to five smaller meals throughout the day. Do not lie down after eating and avoid vigorous exercise for a couple of hours after eating. Chew gum that isn't flavored with peppermint or spearmint.
Heartburn, a burning sensation in the throat or chest, chest discomfort, and a bitter taste in the mouth are some common symptoms of high stomach acid. Coughing, hoarseness, or shortness of breath can occur if the fluid washes into the breathing passages.
