The backflow of acid from the stomach to the esophagus is called acid reflux. When it happens and does not get better then it is called gastroesophageal reflux disease (GERD).
People can improve the symptoms of acid reflux by including foods that good for acid reflux.
Usually, acid reflux or GERD is due to the damaged or weakened lower esophageal sphincter (LES). The function of LES is to prevent foods moving from the stomach into the esophagus.
The acidity of stomach is entirely dependent on the foods you eat. Eating proper foods is the main key to controlling acid reflux or gastroesophageal reflux disease. GERD is a chronic and severe form of acid reflux.
Symptoms of Acid reflux or Gastroesophageal reflux disease
The most common symptom of GERD are:
- Chest pain
- Burning sensation in the throat or in the middle of the chest
- Nausea and sometimes vomiting
- Regurgitation
- Coughing
- Bloating
- Difficulty in swallowing
If you have these symptoms talk to your doctor to get treatment at the proper time.
Avoid trigger foods and eat those foods that relieve the symptoms of acid reflux.
Foods that good for acid reflux
There is no specific food that cures the symptoms of GERD but some foods actively reduce the symptoms.
Researchers are not sure how foods improve the symptoms of acid reflux but in practical life, there are certain foods that improve the acid reflux symptoms.
Acid reflux symptoms start when acid in the stomach touches the esophagus and causes pain and irritation. If you have huge acid in your stomach, then incorporate the following foods in your diet to reduce acid reflux symptoms.
Vegetables
You might experience some vegetables in your life that soothe the symptoms of GERD. These vegetables are low in sugar and fat and are a good source of fiber.
These vegetables include:
- Cauliflower
- Broccoli
- Cucumbers
- Asparagus
- Brussels sprouts
- Spinach
- Kale
- Potatoes
- Green beans
Fruits
There are lots of fruits that are noncitrus and reduce the symptoms of acid reflux. These fruits are also a good source of fiber, potassium, magnesium, selenium and vitamin C. These fruits are:
Lean meat and seafood
One of the reasons for high acid in the stomach is saturated fat. So use lean meat and seafood that have lean protein and low or no amount of saturated fat.
The common sources of lean meat and seafood include:
- Fish
- Turkey
- Chicken
- Seafood
- Red meat
Try to grill, baked, and broiled them. These foods can reduce the symptoms of acid reflux.
Egg white
Egg white is a good source of protein and a good option for soothing acid reflux symptoms. Egg yolk is a rich source of fat so avoid it because it will trigger acid reflux symptoms.
Healthy fats
Saturated fat triggers the symptoms of acid reflux while healthy fats in moderation reduce the symptoms of reflux. The rich source of healthy fats include:
- Olive oil
- Nut butter
- Avocado oil
- Fatty fish
- flaxseed
- walnuts
- sesame oil
- sunflower oil
whole grains
researchers tell that foods that have a high content of fiber, have a reduced risk of acid reflux symptoms.
Healthy whole grain foods include:
- whole grain rice
- whole grain bread
- oatmeal
Milk
Nonfat milk acts as a buffer and relieves the symptoms of GERD. But you should keep in mind, that milk comes in various forms and some of them have a high content of fat. That kind of milk aggravates the symptoms of acid reflux.
Always see the label before buying milk. Milk with less than 2% of fat is a good option for soothing acid reflux symptoms.
Yogurt
Yogurt is a rich source of probiotics and has many health other health benefits. Probiotics improve digestion.
Low fat yogurt reduces acid reflux symptoms up to some extent.
Ginger
Ginger is known as a superfood. It has innumerable medicinal properties. It is anti-inflammatory and alkaline in nature.
The alkaline property of ginger eases the symptoms of acid reflux. To soothe heartburn take ginger tea.
Foods that cause acid reflux (GERD)
Food is one of the main factors in triggering acid reflux symptoms. This is because certain foods weak the lower esophageal muscle (LES), then acid from the stomach easily moves to the esophagus.
Foods that have a high content of fat worsen the symptoms of acid reflux because they relax the LES muscle. There are also other foods that have no fat but still aggravate the symptoms of acid reflux.
The list of foods that trigger the symptoms of acid reflux include:
- tea and coffee
- chocolate
- carbonated beverages
- orange and lemon
- tomatoes
- tomatoes sauce
- alcohol
- fried and spicy foods
- Peppermint, usually people use peppermint for soothing acid reflux but it is wrong because it triggers the symptoms of acid reflux.
- Late night snacks
- Potato chips
- Fast food
- Pizza
- Pepper
- Cheese
- Fatty meat
- Citrus fruits
- Pineapple
- Salsa
- Limes
Lifestyle tips that reduce acid reflux symptoms
Along with foods also adopt certain lifestyle habits that will tremendously reduce the symptoms of GERD.
Try these lifestyle tips:
- Use antacids and other medications such as PPI that reduce the production of acid in the stomach.
- Maintain proper body weight. Being overweight will not affect your stomach but all body functions.
- Stop smoking because smoking increases the acid production in the stomach
- Eat slowly and don’t overeat
- Avoid chew gum
- Do at least 5 minute walk after eating
- Raise the head portion of your bed up to 4-6 inches to reduce acid reflux symptoms during sleeping.
- Do not use tight cloths
Diet plan for acid reflux
Experts have designed a Mediterranean diet plan for soothing reflux symptoms. This diet plan is comprised of vegetables, fruits, meat and whole grains.
Some samples of this diet plan are:
- Green salad mixed with hummus and whole grain pita bread
- Salmon and vegetables with brown rice
- Salad and hummus dip with grilled vegetable skewers
- Vegetables, low fat cheese and pesto sauce with whole grain pizza
- Grilled vegetables with baked skinless chicken
- Tuna and grilled vegetables with whole grain bread sandwich
- Berries with oatmeal
- Whole grain toast with avocado
- Whole grain toast with poached eggs
Summary
Certain types of foods ease the symptoms of gastroesophageal reflux disease. There is no proven diet that prevents acid reflux, just reduces the symptoms.
Scientific research shows that a high intake of fiber and low fat food reduces GERD symptoms. But scientists are not sure about the mechanism of how fiber reduces the symptom. It is still a mystery.
Some foods trigger the symptoms of acid reflux. So it is necessary to avoid these foods if you have GERD. These foods include spicy foods, greasy foods, tea, coffee, olive oil etc.
Certain lifestyles can also ease the symptoms of acid reflux. To get quick relief adopt these habits such as, stopping smoking, overeating, being overweight, avoiding chewing gum, tight clothes etc.
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