Foods That Cause Acid Reflux: What You Need to Know

Are you experiencing that uncomfortable heartburn in your chest? It could be a condition called bloat or acid reflux. Even though it is not a life threatening condition, it can still interrupt your daily routine. There are various factors such as your lifestyle, dietary habits etc can cause acid reflux. But the best part is, you can manage it on your own by making simple changes in your lifestyle, like avoiding foods that cause acid reflux, avoiding such foods that may trigger acid reflux, and making lifestyle changes. Read on this blog to know more about the foods that cause acid reflux or heartburn. 

What is Acid reflux?

Acid reflux is when stomach acid goes the wrong way and comes up into the tube connecting your mouth to your stomach, called the esophagus. This backward flow is referred to as reflux and can cause discomfort and symptoms such as:

• Chest pain

• Discomfort

• Chronic cough 

• Burning sensation in the throat 

• Belching

• Difficulty swallowing 

If the symptoms persist, or you are experiencing these symptoms twice in a week, you may possibly be suffering from Gastroesophageal reflux disease (GERD). 

What are the foods that cause acid reflux?

Diet plays a significant role in acid reflux. There are certain foods that can trigger acid reflux and contribute to chest pain and discomfort. Here’s a list of acid reflux foods to avoid. 

1. High fat foods

High fat foods are like fried or greasy foods and acid reflux foods to avoid. They can trigger acid reflux by relaxing the lower esophageal sphincter and allow the stomach to push back the acid. It is recommended to avoid high fat foods such as poultry skin, heavy cream, pork, lam, sour cream, ice cream, butter etc, Instead you can opt for good fat foods such as:

• Avocados

• Nuts

• Fish 

• Olive oil

2. Fast Food

 Fast foods which are typically high in spices and fat can irritate the throat and trigger acid reflux. Primarily, fast foods can cause acid reflux. Avoiding foods such as fries, pizza, noodles, burgers etc are always advisable to prevent discomfort. Instead, you should incorporate these food in your diet to relieve acid reflux:

• Whole grain bread 

• Cereal

• Oatmeal 

• Eggs

• Peanut butter 

3. Carbonated Beverages

 Sodas and fizzy drinks have bubbles because of carbon dioxide. When you drink them, this gas goes straight into your belly and can make you feel bloated. Drinking too much of these can lead to other health issues. The National Library of medicine also stated that drinking a lot of soda makes it more likely to get diabetes, trigger acid reflux and make you obese. Instead of these carbonated beverages, you can choose these drinks to relax acid reflux, such as:

• Green tea

• Coconut water 

• Iced tea 

• Lemon water

• Unsweetened milk

4. Onions and garlic

Onions and garlic contain compounds like allyl propyl disulfide, which may lead to the acid reflux. These are the primary acid reflux foods to avoid. Similarly, garlic, leeks, agave, and wheat harbor fructans, contributing to gas formation. These compounds can lead to bloating and digestive disturbances even in minimal quantities. For individuals with garlic or onion allergies, the likelihood of experiencing bloating, belching, and gas which can trigger acid reflux and irritate your throat. Instead you can use:

• Chives 

• Basil

• Parsley

• Fennel

• Leeks

5. Citrus Fruits

 Citrus fruits, such as oranges and lemons, contain citric acid, which can stimulate acid production in the stomach and relax the lower esophageal sphincter (LES), allowing stomach acid to flow back into the esophagus, triggering acid reflux. Choosing lower-acid fruits can be a helpful dietary adjustment for those seeking relief from acid reflux discomfort. For individuals who are suffering from acid reflux can replace citrus fruits with:

• Bananas 

• Watermelons or muskmelons

• Coconut 

• Apples 

• Pears 

6. Cruciferous vegetables

 Cruciferous vegetables like broccoli and cabbage contain fermentable fibers and sulfur compounds, which can lead to the gas or bloating in the stomach or may trigger acid reflux. While these vegetables offer essential nutrients, individuals prone to acid reflux might consider limiting intake. You should replace Cruciferous vegetables with:

• Mushroom

• Corns 

• Carrot 

• Beans 

• Potatoes 

• Cucumbers 

How to get rid of heartburn or Acid reflux?

There are various foods which can help you get rid of acid reflux or heartburn. It includes:

1. Dietary Adjustments: Add lean protein, whole grains, fruits and vegetables with lower acidity for much easier digestion and get rid of acid reflux. You can include fish, chicken, oatmeal, bananas, melons, etc in your diet. Choose the best foods for acid reflux and try to avoid foods that may trigger irritation. 

2. Meal Habits: Eating smaller, more frequent meals and avoiding overfilling your stomach at once. Avoid lying down immediately after meals, and ensure you chew food thoroughly. This aids digestion and reduces the risk of acid reflux.

3. Beverage Choices: Avoid beverages and drink plenty of water. You can add non-citrus herbal teas to stay hydrated without aggravating acid reflux. Limit caffeine, found in coffee and certain sodas, as well as alcohol, can contribute to overall digestive comfort to get rid of acid reflux. 

4. Positioning During Sleep: Elevate your head of your bed to prevent stomach acid from flowing back into the esophagus while you sleep. It provides relief from nighttime heartburn. 

5. Weight Management: Maintaining a healthy weight helps your stomach and makes acid reflux less likely. Eat balanced diets and exercise regularly to reach and keep a healthy weight. 

6. Quit smoking: Quitting smoking is crucial, as smoking not only damages the lower esophageal sphincter but also increases stomach acid production, worsening acid reflux symptoms.

7. Over-the-Counter Medications: Consider antacids or H2 blockers after consulting with a healthcare professional. These can provide short-term relief from heartburn symptoms.

What to eat when you have acid reflux?

If you are dealing with acid reflux, you should opt for foods that are gentle on the stomach and provide relief for acid reflux. Here’s a list of foods to eat with acid reflux. 

1. Lean Proteins: Lean proteins are easier to digest, putting less strain on the stomach. They also produce less stomach acid compared to fatty meats, providing relief from acid reflux symptoms.
2. Whole Grains: Whole grains, rich in fiber, alleviate acid reflux by promoting regular digestion, treating constipation, and acting as a natural buffer to absorb excess stomach acid. Their complex carbohydrates also facilitate controlled stomach emptying, reducing reflux risk.
3. Non-Acidic Fruits: Non-acidic fruits, like bananas and melons, ease acid reflux by being gentle on the stomach, reducing irritation. They also lessen the chance of the lower esophageal sphincter relaxing, preventing stomach acid from flowing back up and causing discomfort. These are the best foods for acid reflux.
4. Vegetables: Non-spicy, non-acidic vegetables alleviate acid reflux by being gentle on the stomach and reducing inflammation. Carrots and cucumbers are in the top list of foods to eat with acid reflux. They contribute to digestive comfort by minimizing the likelihood of lower esophageal sphincter relaxation, preventing reflux and discomfort.
5. Dairy: Low-fat or fat-free dairy options reduce the fat content in meals, decreasing the risk of heartburn. These options are generally easier on the digestive system.
6. Herbs and Spices: Mild herbs and spices add flavor without irritating the esophagus. Certain herbs, like ginger, have anti-inflammatory properties that may soothe the digestive tract.
7. Beverages: Non-citrus and non-caffeinated beverages hydrate your body without contributing to acid reflux. Water and herbal teas, particularly those with calming properties like chamomile, can help soothe the digestive system.

What to drink for heartburn relief?

For heartburn relief, opt for non-citrus, non-caffeinated beverages that soothe the digestive system. Try these drinks for quick relief:

• Coconut water: To get relief from acid reflux, try drinking coconut water. It's a natural and soothing choice. Coconut water is full of good things like carbs, sodium, potassium, and magnesium, which help cool you down and balance your stomach's acidity.

• Unsweetened cold milk: Low-fat cold milk can give you instant relief from acid reflux. Whereas, full-fat milk has a greater percentage of fat and can aggravate acid reflux.

• Vegetable juice: Vegetables have an alkaline pH, and when combined with high water content, they can lower the risk of acid reflux. Optimal choices include refreshing combinations like lemon juice with mint and coriander, or hydrating bottle gourd juice.

• Apple cider vinegar: Diluted apple cider vinegar in warm water can aid in digestion, thereby reducing acid reflux.

• Fennel water: Fennel water brings many health benefits. It calms inflammation, eases muscle tension, enhances digestion, and helps reduce acid reflux over time.

• Smoothies: Smoothies, made with veggies, fruits, and oats, pack a punch of fiber. A diet rich in fiber keeps you fuller, reducing the chance of acid reflux. Make a refreshing oats banana smoothie with chilled milk at home for a satisfying and easy-to-make treat.

What are the benefits of understanding foods that trigger acid reflux for better management?

Some benefits of foods that triggers acid reflux for better health:

• Better Symptoms Control: If you are aware of the foods that trigger acid reflux, it is easier to manage the diet and allows better symptom control. 

• Personalized Diet Choices: Understanding acid reflux foods to avoid allows you to tailor your diet, choosing options that are gentler on your stomach. 

• Effective Heartburn Relief: It is better to identify and avoid foods that may trigger acid reflux in order to get rid of heartburn. Proper diet can provide relief and improve overall digestive comfort.

• Reduced Discomfort: Being aware of foods that cause acid reflux helps minimize discomfort associated with heartburn, promoting a more pleasant eating experience.

• Long-term Health: Managing and avoiding trigger foods contributes to long-term digestive health, preventing potential complications associated with persistent acid reflux.

Simply put, managing acid reflux is about listening to your body and adjusting your habits. It's not just about cutting out certain foods; it's about discovering what makes you feel your best. Small changes can make a big difference. You've got this – take it one step at a time towards a happier, healthier you!

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