In the United States, we’re up to about 1 in 4 people suffering at least weekly heartburn and/or acid regurgitation, compared to around 5% in Asia. This suggests that dietary factors may play a role. Another factor is simply to have smaller meals, as meals with a larger amount of food and calories can trigger acid reflux. Acid reflux symptoms may be triggered by spicy foods, fatty foods, fried foods, mint, chocolate, tomato-based foods, onion, garlic, coffee, alcohol, and citrus fruits.
4. Dairy Products
Having optimal gut-healthy bacteria is a key factor in dodging acidic upset. Seeking out foods rich in probiotics can help your stomach flourish in good gut flora that facilitates digestion and absorption of nutrients from food. Some fermented foods to try include things like drinking kombucha and eating sauerkraut and kimchi.
Peppermint -Don’t be fooled by its reputation for soothing the tummy; peppermint is an acid reflux trigger. Melons – Watermelon, cantaloupe and honeydew are all low-acid fruits that are among the best foods for acid reflux. Avoid vigorous exercise for a couple of hours after eating. An after-dinner stroll is fine, but a more strenuous workout, especially if it involves bending over, can send acid into your esophagus. When the stomach is very full, there can be more reflux into the esophagus.
Numerous cultures swear by the radishes’ ability to alleviate heartburn and stomach aches and gas. In addition, radishes are key players in keeping your gallbladder in good health. Even heart healthy dark chocolate causes the acid to flood back upstream. The reason?
How to Choose the Right GERD Diet
They will give you the good kind of bacteria, and, as a result, promote gut health. When you’re going out for a night with friends or a date night, you might want to splurge by pairing a beer or a glass of wine with dinner. Well, think twice before you pop open that second bottle, because alcohol has been shown to slow the rate at which your food snakes through your digestive system.
Veggies doused with creamy ingredients may taste better going down but you could regret it later. A significant amount of serotonin (the “feel good” neurotransmitter) is actually located in the gut, and according to a small study at the University of Michigan’s department of internal medicine, chocolate causes a large amount of serotonin to be released from the cells in the intestines. This causes the LES to essentially put out the welcome mat for the stomach to allow acid to flow back up to the esophagus. Last, but certainly not least, we have this tropical fruit!
Acid reflux foods to avoid
While this minty beverage can be extremely helpful in soothing the digestive tract, it may elicit the opposite reaction in those who suffer from symptoms of acid reflux. “Opt for chamomile tea or ginger tea, which can help cut gas and bloating without pushing the reflux button,” suggests Taub-Dix. While diet plays an enormous role in this condition (also known as gastroesophageal reflux disease or GERD), a “don’t eat these foods” list like the one below isn’t the be-all and end-all. “These are general rules – it’s not the same for everyone,” states Bonnie Taub-Dix, R.D.N., author of Read It Before You Eat It. The purpose of this diet is to reduce the reflux of stomach fluid into the esophagus and to avoid foods that irritate the esophageal mucosa.
Like bananas, melons also are a highly alkaline fruit. They are a good source of magnesium, which is found in many medicines for acid reflux. Furthermore, melons have a pH of 6.1, making them only mildly acidic. Especially good are cantaloupe and honeydew melon. People with GERD can usually manage their symptoms with lifestyle changes and over-the-counter medications.
Identifying the foods that trigger heartburn will help you plan out the best acid reflux diet for your health needs. Here’s why your liver may be in trouble if you take acid reflux meds.
The reason?. Methylxanthines. These are naturally-occurring substances that act on the central nervous system and cause the smooth muscle tissue in the LES to relax. Similarly to fatty and fried foods, cacao is just as capable of weakening the LES. The two types of methylxanthines in chocolate are caffeine and theobromine, stimulants that enable us to enjoy the “feel good” vibes you get when you nibble on a square or two.