Madeleine Hull
A hiatal hernia occurs when part of the stomach bulges upward through an opening in the diaphragm, causing a burning feeling in the throat and chest. While many people with this condition experience no symptoms, for those who do, dietary adjustments and
| Characteristics | Values |
|---|---|
| Dietary adjustments | Eat foods that are low-acid-producing and alkaline with a pH of over 7.0 |
| Eat watery foods, high-fiber foods, lean meats, and non-citrus fruits | |
| Avoid citrus fruits, fatty foods, spicy foods, fried foods, acidic foods, caffeinated foods, and carbonated beverages | |
| Lifestyle changes | Eat small meals every few hours instead of three large meals during the day |
| Walk after eating and avoid going to bed shortly after a meal | |
| Elevate the head of your bed so your chest is slightly higher than your legs | |
| Manage stress and practice stress-reducing strategies such as walking, being in nature, mindfulness, meditation, or yoga | |
| Maintain a moderate weight and quit smoking | |
| Medication | Over-the-counter antacids and acid-reducing or blocking drugs |
| Prescription medications | |
| Surgery |
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What You'll Learn
Eat foods that are low-acid-producing and alkaline
Diet plays a crucial role in controlling the symptoms of a hiatal hernia, which include heartburn, acid reflux, and acid indigestion. A hiatal hernia occurs when part of the stomach bulges upward through an opening in the diaphragm, allowing stomach acids to easily back up into the oesophagus. This causes a burning feeling in the throat and chest.
To manage these symptoms, it is recommended to eat foods that are low-acid-producing and alkaline. Alkaline foods have a pH of over 7.0, which helps to neutralise stomach acids that have a pH under 7.0. Watery foods, for example, are useful in this regard, as they help to dilute stomach acids.
High-fibre foods are also recommended, as they increase satiety and prevent overeating. The fibre content of fresh foods can also help with acid reflux. Whole grains are a good source of fibre, as are cultured vegetables like pickles. In addition, yoghurt, kefir, and kombucha are good sources of probiotics, which can be beneficial for people with GERD.
Lean meats are also recommended, as they are less likely to cause acid reflux than fatty animal proteins. Examples include skinless chicken, ground turkey, fish, lean beef cuts (round, chuck, sirloin, or loin), and lean pork cuts (tenderloin or loin chop). Baking or broiling these foods instead of frying them can also help.
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Avoid citrus fruits, fatty foods, and carbonated beverages
A hiatal hernia occurs when part of the stomach protrudes through the diaphragm, and acid reflux is a common symptom. Dietary adjustments can help manage acid reflux and other symptoms.
Citrus fruits, fatty foods, and carbonated beverages can all increase acid reflux symptoms and are therefore best avoided when managing a hiatal hernia. Citrus fruits are highly acidic, and the acid can irritate the stomach and oesophagus, worsening acid reflux symptoms. Oranges, lemons, limes, and grapefruits are examples of citrus fruits to avoid.
Fatty foods, especially those high in unhealthy fats, can slow down the digestive process and put pressure on the stomach, increasing the risk of acid reflux. Fatty foods to avoid include red meat, full-fat dairy products, fried foods, and processed snacks high in saturated or trans fats.
Carbonated beverages, such as sparkling water, sodas, and beers, can also worsen acid reflux symptoms. The bubbles in these drinks are carbon dioxide gas, which can put pressure on the oesophageal sphincter, causing it to open and allow stomach acid to come back up into the oesophagus.
In addition to avoiding citrus fruits, fatty foods, and carbonated beverages, there are other dietary and lifestyle changes that can help manage a hiatal hernia. Eating small meals frequently throughout the day, choosing whole foods over processed options, and adding probiotic foods or supplements to your diet can all help reduce acid reflux symptoms.
It is important to note that trigger foods can vary from person to person, so paying attention to how different foods affect your symptoms is crucial in managing a hiatal hernia.
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Eat foods high in fibre, probiotics, and whole grains
A hiatal hernia occurs when a part of your stomach extends or pushes through a small opening (hiatus) in your diaphragm. The diaphragm is a parachute-shaped muscle that extends along the rib cage, under the lungs, and helps you breathe in and out. The main symptom of a hiatal hernia is acid reflux, which is when acid and other stomach contents flow back up the food pipe. A diet high in fibre, probiotics, and whole grains can help manage acid reflux and other symptoms associated with a hiatal hernia.
Eat foods high in fibre
Eating foods high in fibre can help with acid reflux. The fibre content of fresh foods helps reduce the chance of acid reflux. Examples of high-fibre foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. Try to choose fresh and whole foods over processed ones whenever possible. For example, baked or boiled sweet potatoes may help soothe heartburn, while fried sweet potatoes may trigger it.
Eat foods containing probiotics
Probiotic foods can also help manage symptoms of hiatal hernia. Cultured vegetables, like pickles, are a tasty option. Yogurt, kefir, and kombucha are other good choices. Probiotic supplements are also available.
Eat whole grains
Whole grains are a great source of fibre and can help with acid reflux. Examples of whole grains include whole wheat, brown rice, quinoa, oats, barley, and rye. Try to incorporate these into your diet instead of processed grains, such as white flour and refined cereals.
In addition to diet, other strategies can help prevent and manage GERD, acid reflux, and hiatal hernia symptoms. These include walking after eating, elevating the head of your bed so your chest is slightly higher than your legs, and discussing over-the-counter (OTC) medications with a healthcare professional.
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Cook with healthy fats like avocado, coconut, and olive oils
A hiatal hernia involves a part of the stomach extending or pushing through a small opening, known as a hiatus, in the diaphragm. This can cause acid reflux, heartburn, and other unpleasant symptoms. Dietary adjustments can help to manage these symptoms.
One way to manage a hiatal hernia is to cook with healthy fats like avocado, coconut, and olive oils. These oils are a great way to add flavour to your food and are a healthier alternative to solid fats like butter, shortening, lard, and margarine. They also have a range of health benefits. For example, avocado oil contains mono-unsaturated fatty acids, which can help to manage cholesterol levels and reduce the risk of high blood pressure and heart disease. Coconut oil is also a good option as it is constituted chiefly of medium-chain fatty acids (MCFAs), which our bodies can digest more quickly and derive additional benefits from. One of the MCFAs in coconut oil is lauric acid, which has antibacterial, anti-fungal, and anti-inflammatory effects.
When choosing an oil to cook with, it is important to consider the smoke point, which is the point when oil starts burning and smoking. If an oil is heated past its smoke point, the flavour can be harmed, and the oil will release harmful compounds called free radicals. Avocado oil has a higher smoke point than olive oil, so it is a good option for cooking at high heat. Olive oil is best for low and medium-heat cooking or as a dressing.
In addition to cooking with healthy fats, there are other dietary adjustments that can help to manage the symptoms of a hiatal hernia. Eating whole foods instead of processed foods can help to reduce acid reflux, as can eating small meals throughout the day instead of three large meals. It is also important to avoid trigger foods, which may vary from person to person but often include citrus fruits, fatty foods, and carbonated beverages.
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Make lifestyle changes such as managing stress and practising mindfulness
While a hiatal hernia is usually not a serious condition, it can cause bothersome symptoms such as acid reflux, heartburn, nausea, and vomiting. Making certain lifestyle changes, such as managing stress and practising mindfulness, can help alleviate these symptoms and improve your quality of life. Here are some ways to manage stress and practise mindfulness:
Managing Stress
- Relaxation techniques: Stress and anxiety can worsen the symptoms of GERD (gastroesophageal reflux disease). Try relaxation techniques such as deep breathing exercises, meditation, or progressive muscle relaxation. Find a quiet and comfortable place to sit, loosen your belt, and remove any tight clothing. You can also try diaphragmatic breathing by placing one hand on your chest and the other on your abdomen, taking slow, deep breaths, and focusing on minimising movement in your chest while allowing your abdomen to rise and fall.
- Yoga: Yoga is one of the best exercises for hiatal hernias as it can help relieve symptoms, reduce stress, and promote a sense of calm.
- Acupuncture: According to Traditional Chinese Medicine, a hiatal hernia is a disruption in the flow of energy, or qi, in the body. Acupuncture involves inserting thin needles into specific points on the body to restore the balance of qi and promote healing.
- Herbal remedies: Slippery elm, an herbal remedy, can help manage the symptoms of a hiatal hernia. It forms a gel-like substance when mixed with water, coating and soothing irritated tissues in the oesophagus and stomach. It can be consumed as a tea, mixed with water, or taken as a supplement. Always consult a healthcare professional before taking any supplements.
Practising Mindfulness
- Avoid heavy lifting: Heavy lifting or intense exercise can worsen a hiatal hernia by increasing abdominal pressure. Avoid lifting heavy objects, and if necessary, use a cart or trolley or ask for assistance.
- Quit smoking: Smoking affects your lower oesophageal sphincter muscle, making it weaker and more susceptible to acid reflux. It can also cause chronic coughing, which stresses the muscles around your hiatal hernia.
- Avoid trigger foods: Spicy foods, citrus fruits, tomatoes, caffeine, and carbonated beverages can increase stomach pressure and worsen symptoms. Opt for a bland diet to help reduce GERD and its associated symptoms.
- Correct your posture: Poor posture can contribute to hiatal hernias by affecting the alignment of the lower oesophageal sphincter. Practise good posture to alleviate symptoms.
- Elevate your bed: Elevating the head of your bed by 4 to 8 inches can be helpful, especially if you are overweight or experience GERD symptoms. This alignment lowers the risk of gastric backflow related to hiatal hernias.
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Frequently asked questions
A hiatal hernia occurs when the upper part of the stomach pushes up into the chest through a small opening in the diaphragm, the muscle that separates the abdomen from the chest.
A hiatal hernia diet should include foods that are low-acid-producing and non-acidic, such as lean meats, non-citrus fruits, whole grains, and fermented foods. It is also recommended to eat watery, high-fibre foods, and healthy fats like avocado, coconut, and olive oils.
Acidic, oily, fatty, and rich foods should be avoided, as well as foods with preservatives, caffeine, and alcohol.
Aside from dietary changes, managing stress through walking, being in nature, mindfulness, meditation, or yoga may help. It is also recommended to eat smaller meals, elevate your head when sleeping, and maintain a moderate weight.
