Acid Reflux Diet: 7 Foods To Eat & Avoid

Acid Reflux Diet: 7 Foods To Eat & Avoid

Acid reflux, also known as heartburn, is characterized by burning, intense pain. The pain is typically localized around the lower chest area, and it can be debilitating! It is caused by stomach acid flowing back in the food pipe, and if it occurs on a regular basis the doctor will diagnose GERD, or gastroesophageal reflux disease.

With an acid reflux dietary modification, you can reduce the unpleasant symptoms. For instance, there are countless healthy foods you can include in an acid reflux diet.  In addition, there are a couple of acid reflux home remedies you can try out.

Acid Reflux Diet: 7 Foods To Eat
  1. Kefir

If you want to avoid dairy, kefir might be a great alternative to alleviate acid reflux symptoms.  Kefir promotes healthy digestion and it soothes the digestive tract.  Choose a kefir which has live and active cultures that have been fermented for 24 hours.

  1. Fermented Vegetables

Lactobacillus, found in fermented foods, can be effective at preventing heartburn.  Try sauerkraut and kimchi!

  1. Almonds

Almonds are known to settle down the stomach, improve gut health, and relieve indigestion.

  1. Apple Cider Vinegar

Apple cider vinegar can go a long way in balancing stomach acid. Mix a tablespoon of raw apple cider vinegar with a cup of water and drink up.

  1. Coconut Water

Coconut water is high in electrolytes and potassium, which help keep the body hydrated.  Drink it during the day to keep the symptoms under control.

  1. Ginger

When taken in small doses, ginger can relieve the symptoms of acid reflux.  But, large quantities can make the symptoms worse.   Therefore, moderation is the key!

  1. Green Leafy Vegetables

Aside from being abundant in nutrients, green leafy veggies are very easy to digest, which makes them great preventative measure against acid reflux.

Acid Reflux Diet: 7 Foods To Avoid
  1. Alcohol

If you cannot completely cut out alcohol, at least cut back.  Consume small amounts, and with lots of water.

  1. Caffeine

Caffeinated and energy drinks can worsen an inflamed esophagus.

  1. Sugar and Artificial Sweeteners

Both sugar and artificial sweeteners can cause inflammation for many people.  In addition, sugar can promote eating too quickly and overeating.

  1. Processed Foods

Processed foods made with potatoes, salt, and corn, such as chips and cereals should be avoided at all costs.  According to a Swedish study, people who ate a high-sodium diet have significantly higher rates of acid reflux.

  1. Tomatoes & Onions

While these are generally healthy, they produce items which trigger acid reflux symptoms. This is especially true when consumed in large amounts, such as in full servings of spaghetti and lasagna.

  1. Chocolate

Many people claim that cutting out cocoa from their diet can improve the symptoms, as most chocolate products contain problematic ingredients like sugar, caffeine, and fats.

  1. Mint & Peppermint

While many people swear by the cooling effect of mint for an upset stomach, it is recommended to avoid it when it comes to acid reflux.

Sources:

https://www.davidwolfe.com/acid-reflux-diet/

https://www.healthline.com/health/gerd/diet-nutrition