Acid Reflux: Foods to Eat & Foods to Avoid
If you’re reading this, you’re probably experiencing that burning sensation and maybe even an unpleasant taste in your mouth that we know as Acid Reflux. Medically known as gastroesophageal reflux disease (GERD), we get stomach acid that backs up into the esophagus, causing discomfort and irritation. It's a complex interplay of muscles, acids, and a faulty valve known as the lower esophageal sphincter. In this post we’ll outline some of the intricate workings of acid reflux and shed light on why acid reflux occurs with certain foods and how to relieve acid reflux pain.
The Culprits Behind Acid Reflux: Understanding the triggers behind acid reflux can empower you to feel a little bit more in control of the situation. While it varies from person to person, below are 3 of the most common triggers and why they tend to flare up acid reflux symptoms.
Fatty Foods: We love them, but unfortunately, these high-fat foods can relax the lower esophageal sphincter, allowing stomach acid to flow freely up and into the esophagus. Opt for leaner alternatives whenever possible until you figure out the root cause of your acid reflux.
Citrus Fruits: As much as we adore the zingy freshness of citrus fruits, they can be a double-edged sword for those prone to acid reflux. The high acidity in oranges, grapefruits, and their citrus companions can trigger discomfort. Consider satisfying your vitamin C cravings with low-acid alternatives like melons and bananas.
Spicy Delights: Ah, the spice of life! While it adds an exciting kick to our culinary adventures, spicy foods can wreak havoc on an already sensitive digestive system. They can irritate the esophagus, causing the fiery discomfort we associate with acid reflux. Tread lightly when it comes to that chili-infused curry or jalapeño-laden salsa.
Here is a list of foods to avoid for acid reflux. It's important to steer clear of certain foods that can trigger or aggravate the condition.
Citrus Fruits: Oranges, lemons, grapefruits, and their juices
Tomatoes and tomato-based products: Tomato sauces, ketchup, and salsa
Spicy foods: Chili peppers, hot sauces, and spicy seasonings
Fried and fatty foods: French fries, deep-fried dishes, and high-fat cuts of meat
Chocolate: Sorry, chocoholics! Chocolate can relax the lower esophageal sphincter.
Mint and peppermint: Minty candies, chewing gum, and peppermint tea
Carbonated beverages: Soda, sparkling water, and carbonated energy drinks
Onions and garlic: These flavorful ingredients can cause heartburn for some individuals.
Alcohol: Beer, wine, and spirits can increase stomach acid production.
Caffeine: Coffee, tea, and certain sodas are known to trigger acid reflux.
High-fat dairy products: Whole milk, full-fat cheese, and creamy desserts
Processed meats: Sausages, hot dogs, and bacon are high in fat and can worsen symptoms.
Spicy condiments: Hot sauce, mustard, and vinegar-based dressings
Peppermint and spearmint: Mint-flavored candies, chewing gum, and herbal teas
Foods to Soothe Acid Reflux: Now that we've identified the foes of acid reflux, let's turn our attention to the heroes that can come to your rescue. Incorporating these foods into your diet may help alleviate the symptoms and promote better digestive harmony:
Oatmeal: This soothing breakfast option provides a protective coating for the esophagus and aids digestion due to its high fiber content.
Ginger: Known for its anti-inflammatory properties, ginger can help soothe the digestive system and reduce acid reflux symptoms. Enjoy it in tea or add freshly grated ginger to your meals.
Leafy Greens: Low in acidity and rich in essential nutrients, leafy greens like spinach and kale can help neutralize excessive stomach acid and provide relief.
Bananas: With their low acidity and natural antacid properties, bananas are a gentle choice for soothing acid reflux symptoms. Plus, they are packed with beneficial nutrients.
Melons: Watermelon, cantaloupe, and honeydew are low-acid fruits that can provide hydration and help reduce discomfort caused by acid reflux.
Almonds: These nutritious nuts are alkaline and can help neutralize stomach acid. Snack on a handful of raw almonds for a soothing effect.
Oat-based products: Apart from oatmeal, foods like whole-grain bread and crackers made from oats can help absorb excess stomach acid and provide relief.
Aloe Vera: Aloe vera juice has natural anti-inflammatory properties that can help soothe the esophagus and reduce acid reflux symptoms. Ensure you choose a pure and high-quality product.
Non-citrus fruits: Opt for fruits like apples, pears, and berries, which have lower acidity levels and are less likely to trigger acid reflux symptoms.
Lean proteins: Choose lean sources of protein, such as skinless poultry, fish, and tofu. These options are less likely to stimulate excess acid production and are easier to digest.
It’s super important to note though that individual reactions to foods can vary, so it's essential to pay attention (and maybe even keep a note on your phone!) about how your body responds to triggers and relief foods.
Hopefully these lists help you manage the symptoms of GERD. The key now is to figure out if you have too much or too little stomach acid, or if you your esophageal sphincter isn’t closing after you eat. Integrative Medicine doctors, Functional Medicine Doctors, and good Naturopathic Doctors like Doc Sandford can help get to the root cause! Click here to read some of the most common root causes of acid reflux (GERD).
With a better understanding of acid reflux and its triggers, you're equipped to make informed choices about your diet. Remember, what you eat plays a significant role in managing this pesky condition. So, bid adieu to those fiery sensations by embracing the foods that soothe and sidestepping the culprits that trigger acid reflux. Your digestive system will thank you, and you can savor life's flavors without the unwanted discomfort.