Do you suffer from acid reflux, GERD, or heartburn? These digestive disorders can be uncomfortable and even painful, but there are ways to manage them through diet. Here are 8 foods that can help soothe acid reflux and 7 foods you should avoid.
Foods that Help with Acid Reflux
- Oatmeal: Oatmeal is a great source of fiber and can help regulate digestion. It’s also low in acidity, which makes it a good breakfast option for people with acid reflux.
- Ginger: Ginger has anti-inflammatory properties and can help soothe an upset stomach. Add fresh ginger to your meals or try drinking ginger tea.
- Almonds: Almonds are a good source of healthy fats and can help neutralize stomach acid. Eat a handful of raw almonds as a snack or sprinkle them on top of oatmeal or yogurt.
- Melons: Melons like watermelon, cantaloupe, and honeydew are low in acid and can help soothe an irritated esophagus. Try eating a few slices as a snack or adding them to a fruit salad.
- Leafy Greens: Leafy greens like kale, spinach, and collard greens are high in fiber and can help regulate digestion. They’re also low in acid, making them a good addition to meals for people with acid reflux.
- Bananas: Bananas are a great source of potassium and can help neutralize stomach acid. Eat a banana as a snack or add sliced bananas to oatmeal or yogurt.
- Fennel: Fennel is a natural digestive aid and can help reduce inflammation in the stomach. Try adding sliced fennel to salads or roasting it as a side dish.
- Whole Grains: Whole grains like brown rice, quinoa, and whole wheat bread are high in fiber and can help regulate digestion. They’re also low in acid, making them a good option for people with acid reflux.
Foods to Avoid
- Citrus Fruits: Citrus fruits like oranges, grapefruits, and lemons are high in acid and can irritate the esophagus. If you crave citrus, try drinking fresh lemon or lime juice in water instead.
- Tomatoes: Tomatoes are also high in acid and can aggravate acid reflux. Try using tomato sauce sparingly or using alternatives like pesto or olive oil and garlic.
- Chocolate: Chocolate is a common trigger for acid reflux and can relax the lower esophageal sphincter (LES), allowing stomach acid to flow back up into the esophagus.
- Fried Foods: Fried foods like french fries and fried chicken can be high in fat and trigger acid reflux. Try baking or grilling instead.
- Spicy Foods: Spicy foods like chili peppers and hot sauce can irritate the esophagus and trigger acid reflux. If you crave spice, try using milder spices like ginger or cinnamon instead.
- Carbonated Beverages: Carbonated beverages like soda and sparkling water can increase pressure in the stomach and aggravate acid reflux. Stick to still water or herbal tea.
- Alcohol: Alcohol can relax the LES and increase stomach acid production, making it a common trigger for acid reflux. If you choose to drink, do so in moderation and avoid drinking on an empty stomach.
By incorporating these foods into your diet and avoiding trigger foods, you can manage acid reflux and enjoy a more comfortable digestion. Remember, it’s always best to consult with a healthcare professional for personalized advice.
