Dietary Approaches to Alleviate Acid Reflux- Foods that Help Reduce Symptoms

Introduction

Gastroesophageal reflux disease (GERD) occurs due to increased stomach acid, and stomach acid repeatedly flows back into the food pipe, which is a tube connecting the mouth and stomach. The backflow of this stomach fluid can cause stomach lining irritation, and individuals may experience acid reflux from time to time.

What Are the Symptoms of GERD?

The most common signs and symptoms of gastroesophageal reflux disorder are

• Regurgitation of food and sour liquid.

• Upper abdominal or chest pain.

• Dysphagia.

• A lump in the throat sensation.

• Burning and irritating sensation in the chest.

• Heartburn that gets worse at night or by lying down.

At night one can also experience the following:

• Ongoing cough.

• Worsening or new asthma.

• Laryngitis (inflammation of the vocal cords).

What Are the Risk Factors That Increase the Risk of GERD?

The risk factors that increase the risk of getting GERD are as follows:

• Pregnancy.

• Obesity.

• Delayed stomach emptying.

• Bulging of the upper area of the stomach.

• Scleroderma (connective tissue disorder).

Other factors that aggravate acid reflux are

• Certain fatty and fried foods.

• Large meals, eating late or at night.

• Smoking.

• Alcohol consumption in excess.

• Drinking excess amounts of beverages like coffee and aerated drinks.

• Medications like Aspirin.

What Are the Foods That May Cause Acid Reflux?

Acid reflux and heartburn are caused due to relaxed esophageal sphincter and a delay in the digestive process. Food stays in the stomach cavity for a longer duration, and foods that are the main culprits are salt, spicy, and high-fat foods. Foods like:

• Fast food.

• Fried food.

• Chili powder and pepper.

• Pizza.

• Potato chips and processed snacks.

• Cheese.

• Fatty meats like sausage and bacon.

• Peppermint.

• Chocolate.

• Citrus foods.

• Sauces like tomato sauce.

• Carbonated drinks.

What Foods Help to Ease Acid Reflux?

No proven specific food helps to get rid of acid reflux, but these foods can help to actively relieve the symptoms. Following the diet can improve symptoms. Intake of high-fiber fruits and vegetables can lower the risk of GERD. The foods that help to relieve the symptoms of the condition are

Vegetables:

Vegetables are low in sugar and fat. Vegetables are the main source of fiber and are beneficial carbohydrates. Options include

• Cauliflower.

• Cucumber.

• Green leafy vegetables.

• Broccoli.

• Asparagus.

• Brussels sprouts.

• Kale.

• Potatoes.

• Spinach.

Fruits:

Citrus foods cause and trigger symptoms of GERD. Fruits are a high source of fiber, magnesium, potassium, and vitamin C.

Fruits like

• Melons.

• Berries.

• Bananas.

• Apples.

• Avocados.

• Peaches.

• Pears.

Proteins:

Lean protein is low in saturated fat, like

• Skinless turkey.

• Seafood.

• Lentils.

• Fish.

• Beans.

• Almonds.

• Skinless Chicken.

• Egg white is good, while egg yolks are rich in fat, worsening GERD symptoms.

Fats:

The most crucial step in treating GERD is to eliminate or significantly reduce the consumption of trans fats, dairy fats, and saturated fats from meat and processed foods. These healthy fats are

• Olive oil.

• Nut butter.

• Avocado oil.

• Fatty fish.

• Nuts and seeds.

Whole grains:

A high source of fiber is present in whole grains. A high-fiber diet helps in reducing the risk of heartburn, and these foods include

• Whole grain bread.

• Brown rice.

• Oatmeal.

What Are the Home Remedies for Acid Reflux?

People with acid reflux commonly use antacids as over-the-counter medication to neutralize acid reflux. Certain home remedies are as follows:

• Milk: There are many controversies and misconceptions regarding milk as a home remedy for heartburn. Milk with less fat can act as a temporary buffer protecting the stomach lining and relieving heartburn symptoms.

• Ginger: Ginger is considered the best digestive aid and has many beneficial effects like anti-inflammatory and easing gastrointestinal tract irritation.

• Lemon water: Lemon is acidic in nature. Lukewarm water along with lemon and honey can help neutralize the acids in the stomach, and honey works as a natural antioxidant that protects cells.

• Apple Cider Vinegar: There is no more evidence that apple cider vinegar helps in acid reflux. But many people claim its benefits and consume small amounts mixed in lukewarm water with meals.

• Chewing Gum: Chewing gum can help to increase saliva production, which can help to neutralize stomach acid and reduce acid reflux symptoms.

• Elevate the Head of the Bed: Raising the head of the bed by six to eight inches can help to prevent acid reflux symptoms by gravity reducing the flow of stomach acid into the esophagus.

What Recommended Diet Plans Can Be Followed to Control Acid Reflux?

Experts recommend a Mediterranean diet or a diet rich in whole grains, fruits, and vegetables to help in reducing acid reflux. Some dietary plan ideas are

• Avocado on whole grain toast.

• Mixed salad greens with whole pita bread and hummus.

• Steamed vegetables and salmon with brown rice.

• Whole grain toast with poached eggs.

• Berries with oatmeal.

• Hummus and salad with grilled vegetable skewers.

• Grilled vegetables, potatoes, and baked skinless chicken.

• Whole grain pizza with low-fat cheese and vegetables.

• Tuna and grilled vegetables with whole grain bread.

What Are the Lifestyle Tips to Control Acid Reflux?

Management of symptoms with lifestyle modifications is one of the lifestyle suggestions to control acid reflux symptoms with diet and nutrition. Tips to be followed are:

• Maintaining a healthy weight.

• Stop smoking.

• Avoid alcohol.

• Eat slowly, and do not overeat.

• Taking antacids and medication to suppress acid production.

• Avoid wearing tight clothes.

• At least two hours stay upright after having food.

• Chewing gum like peppermint and spearmint can be useful.

• Raising the head on the bed at least four to six inches can reduce reflux symptoms while sleeping.

• At least three to four hours before going to bed, meals should be taken.

Conclusion

No diet has been clinically proven to prevent GERD. Certain foods may help to ease symptoms in some individuals. Researches prove that increased fiber intake, mainly vegetables and fruits, may protect against GERD. But there is certain confusion on how fiber prevents GERD. Increasing fiber and diet can help reduce other risk factors along with reflux, like uncontrolled blood sugar, hemorrhoids, bowel issues, and high cholesterol. A dietician can help to develop a diet that can control and lessen acid reflux symptoms. If changes in lifestyle and medications fail to improve the condition, talk to the healthcare provider to help with the condition. In extreme cases, surgery is recommended.