Struggling With Acid Reflux? These Foods And Drinks Could Help

When stomach acid moves back up into the tube that connects your stomach and throat, acid reflux, also known as GERD, occurs. This may cause discomfort as well as damage to the tube’s lining. Heartburn, regurgitation, and difficulty swallowing are all common symptoms.

Managing GERD involves taking medication, making lifestyle changes, and paying attention to your diet to reduce symptoms. Here’s a detailed guide on foods and drinks that could help manage acid reflux.

Understanding Acid Reflux

Acid reflux happens when the muscle that controls the opening between the esophagus and stomach doesn’t work right. This lets stomach acid go up into the esophagus. Factors contributing to GERD include obesity, smoking, certain medications, and dietary choices.

Foods That Help Manage Acid Reflux

Oatmeal
- Benefits: Oatmeal is a whole grain, high in fiber, which helps absorb stomach acid and reduce symptoms of acid reflux.
- How to Include: Enjoy a bowl of oatmeal with almond milk and a touch of honey. Avoid adding high-fat toppings like butter or cream.
Ginger
- Benefits: Ginger has natural properties that can reduce inflammation and help with acid reflux symptoms by balancing stomach acid.
- How to Include: Add fresh ginger to smoothies, teas, or stir-fries. Ginger tea, in particular, is soothing and can be consumed between meals.
Leafy Greens
- Benefits: Vegetables like spinach, kale, and Swiss chard are low in fat and sugar, making them less likely to trigger reflux.
- How to Include: Incorporate leafy greens into salads, smoothies, or sauté them as a side dish. Avoid using high-fat dressings and toppings.
Non-citrus Fruits
- Benefits: Fruits such as bananas, melons, apples, and pears are not as acidic and are less likely to cause reflux.
- How to Include: Eat these fruits as snacks, in fruit salads, or mix them into smoothies.
Lean Proteins
- Benefits: Lean meats like chicken, turkey, fish, and seafood are lower in fat and less likely to cause reflux compared to fatty cuts of meat.
- How to Include: Opt for grilled, baked, or steamed preparations. Avoid frying and heavy seasoning with spices that may irritate the stomach.
Whole Grains
- Benefits: Whole grains like brown rice, quinoa & whole wheat bread are high in fiber and help in reducing acid reflux symptoms.
- How to Include: Eat more whole grains in your meals instead of processed ones. Try eating whole wheat bread instead of white bread & brown rice instead of white rice, for instance.
Root Vegetables
- Benefits: Carrots, sweet potatoes, and beets are low in acid and can be soothing for the digestive system.
- How to Include: Roast, steam, or mash root vegetables. Avoid adding heavy sauces or cheese that can trigger reflux.

Drinks That Help Manage Acid Reflux

Herbal Teas
- Benefits: Herbal teas like chamomile, licorice, and marshmallow root can help soothe the esophagus and reduce inflammation.
- How to Include: Drink herbal teas between meals. Avoid peppermint tea, which can relax the LES and worsen symptoms.
Alkaline Water
- Benefits: Water with a higher pH can help balance stomach acid and make acid reflux symptoms better.
- How to Include: Drink alkaline water throughout the day, especially between meals.
Smoothies
- Benefits: Smoothies made with non-citrus fruits, leafy greens, and almond milk can be soothing and nutritious.
- How to Include: Blend a combination of banana, spinach, and almond milk for a reflux-friendly smoothie. Avoid adding citrus fruits or high-fat yogurt.
Coconut Water
- Benefits: Coconut water is a natural acid neutralizer and is rich in electrolytes.
- How to Include: Drink coconut water as a refreshing beverage throughout the day. Ensure it’s pure and without added sugars.
Aloe Vera Juice
- Benefits: Aloe vera juice can reduce swelling and make your throat feel better.
- How to Include: Drink a small amount of aloe vera juice before meals. Make sure it’s pure and without added sugars or preservatives.

Foods and Drinks to Avoid

Citrus Fruits and Juices
- Why to Avoid: Citrus fruits like oranges, lemons & grapefruits are highly acidic and can exacerbate reflux symptoms.
Tomatoes and Tomato-based Products
- Why to Avoid: Tomatoes are acidic and can trigger reflux. This includes tomato sauces, ketchup, and salsas.
Spicy Foods
- Why to Avoid: Spices like chili powder, black pepper, and hot sauces can irritate the esophagus and worsen symptoms.
Fried and Fatty Foods
- Why to Avoid: Fatty foods make digestion slower, which can make acid reflux more likely. This includes fried foods, fatty cuts of meat, and full-fat dairy products.
Caffeine
- Why to Avoid: Beverages like coffee, tea, and energy drinks can relax the LES and increase acid production.
Carbonated Beverages
- Why to Avoid: Drinks like soda and fizzy water can make you feel bloated and push on the LES, which can cause reflux.
Alcohol
- Why to Avoid: Alcohol can relax the LES and irritate the esophagus lining.

Lifestyle Tips for Managing Acid Reflux

Eat Smaller Meals: Large meals can put pressure on the LES, so opt for smaller, more frequent meals.
Stay Upright After Eating: Avoid lying down immediately after meals. Wait at least 2-3 hours before lying down or sleeping.
Chew Gum: Gum can make your mouth wetter, which can help your stomach feel better.
Elevate the Head of Your Bed: Sleeping with the head of your bed elevated can prevent acid from flowing back into the esophagus.

Conclusion

Managing acid reflux effectively involves adopting a balanced diet with reflux-friendly foods and drinks while avoiding known triggers. Incorporating smaller, frequent meals and making lifestyle adjustments such as staying upright after eating can significantly reduce symptoms. These changes to what you eat and how you live can make your life better and help with acid reflux. Talk to a doctor for personalized advice.