Acid Reflux Diet

Heartburn, chest pain, and other unpleasant symptoms are brought on by acid reflux, which is when stomach acid flows back into the oesophagus. Dietary changes can lessen acid reflux symptoms' frequency and intensity.

Here are some general recommendations for a diet to treat acid reflux:

Avoid trigger foods: For some people, certain foods can cause symptoms of acid reflux. Foods that fall into this category include those that are fatty or fried, spicy, citrus fruits and juices, tomatoes and tomato-based products, chocolate, caffeine, and alcohol. It's critical to recognize and avoid the foods that make your symptoms worse.

Eat smaller meals: Eat more frequent, smaller meals because eating large meals can make symptoms of acid reflux more likely. Try to replace it with smaller, more frequent meals spread out throughout the day.

Avoid eating before bedtime: Avoid eating right before bedtime because doing so increases the risk of acid reflux symptoms. Eat no more than two to three hours before bedtime, according to recommendations.

Pick low in fat foods: Foods high in fat can slow down stomach emptying and make acid reflux more likely. Select lean or low-fat protein options like chicken, fish, and turkey.

Eat slowly and chew thoroughly: Eat slowly and chew everything you are eating thoroughly because eating too quickly can lead to acid reflux symptoms. Chew your food completely and slowly while you eat.

Raise the head of your bed: Elevating the head of your bed can help lessen the frequency and intensity of acid reflux symptoms that you experience while you sleep.

Drink a lot of water: Keeping hydrated can lessen the likelihood that you'll experience acid reflux symptoms.

The causes of acid reflux can vary from person to person, so it's crucial to work with a healthcare provider to create a customized diet plan.

 

Foods to eat to counter acid reflux

Incorporating particular foods into your diet if you have acid reflux can help lessen the frequency and intensity of your symptoms. Following are some foods that could prevent acid reflux:

Non Citrus Fruits: Citrus fruits can cause symptoms of acid reflux, but other fruits like bananas, apples, pears, and melons are less likely to do so.

Vegetables: The majority of vegetables are low in acid and can help lower the likelihood of experiencing symptoms of acid reflux. Leafy greens, carrots, sweet potatoes, and green beans are a few vegetables that are particularly healthy options.

Lean protein: Choose lean sources of protein like poultry, fish, turkey, and seafood. Steer clear of high-fat meats like bacon and sausage.

Whole grains: Opt for whole grains that are high in fiber and can help lower the risk of acid reflux symptoms, such as brown rice, quinoa, and oatmeal.

Low-fat dairy: Make your selection from low-fat or fat-free dairy items like milk, yogurt, and cheese. Avoid dairy products with high fat content like whole milk and cream.

Ginger: Ginger naturally fights inflammation and can lessen the symptoms of acid reflux. Consider including fresh ginger in your diet by using it in smoothies or teas.

Herbal teas: A number of herbal teas, including chamomile, licorice, and ginger tea, can help lessen the symptoms of acid reflux.

 

Food to avoid for acid reflux

There are some foods that you should limit or avoid if you have acid reflux in order to lessen the frequency and intensity of your symptoms. These foods should be avoided if you have acid reflux:

Citrus fruits and juices: Oranges, lemons, limes, grapefruit, and other citrus fruits and juices can exacerbate acid reflux symptoms.

Spicy foods: Spicy foods can aggravate the esophageal lining and worsen symptoms of acid reflux. This includes dishes that contain garlic, chili powder, and hot peppers.

Fatty or fried foods: Foods that are greasy or fried can slow down digestion, causing food to stay in the stomach for longer periods of time and increasing the likelihood of acid reflux symptoms.

Products made from tomatoes: Because tomatoes naturally contain a lot of acid, the symptoms of acid reflux may worsen. Salsa, ketchup, and tomato sauces fall under this category.

Chocolate: Theobromine and caffeine in chocolate can exacerbate the symptoms of acid reflux.

Alcohol and caffeine: Both substances can worsen acid reflux symptoms by loosening the LES, which allows stomach acid to flow back into the esophagus.

Mint: Mint can relax the LES, making acid reflux symptoms more likely. Included in this are mint, spearmint, and peppermint teas.

To create a customized diet plan, it's important to work with a healthcare professional because everyone's acid reflux triggers can vary.

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