January 25, 2024 Michelle Schmanski

Acid Reflux Diet: Trusted Tips for Relief

Acid reflux, commonly known as gastroesophageal reflux disease (GERD) or heartburn, is a condition that causes the backflow of stomach acid into the esophagus, resulting in a burning sensation in the chest and throat. To control the symptoms of acid reflux, many people follow an acid reflux diet to reduce their symptoms.

Avoid Trigger Foods

Certain foods have been known to worsen or increase the symptoms of acid reflux. If you struggle with acid reflux, consider limiting or removing these foods from your diet.

• Citrus fruits: Citrus fruits like oranges, lemons, grapefruits, and their juices are known to be acidic, which can worsen symptoms of acid reflux.
• Tomato: Tomatoes and tomato-based foods like pizza sauce or pasta sauce are acidic and can increase symptoms of acid reflux.
• Spicy Foods: Certain spices can create a burning sensation on the mucous membranes of the stomach and esophagus. This can cause the stomach to produce more acid, worsening acid reflux. If you struggle with acid reflux, avoid eating spices like chili powder, cayenne pepper, or black pepper.
• Fried or Fatty Foods: These foods slow digestion and increase the likelihood of excess acid production in the stomach to aid digestion. You should avoid high-fat or fried foods if you struggle with acid heartburn.
• Caffeine: Caffeine found in coffees, teas, and chocolate increases stomach acid production and increases acid reflux symptoms.
• Alcohol: Alcohol can irritate the lining of the stomach and esophagus, and many people find that alcohol can trigger acid reflux.
• Carbonated Beverages: Carbonated beverages can cause bloating and stretching of the stomach, which puts pressure on the lower esophageal sphincter (LES) muscle responsible for keeping stomach acid inside the stomach. When this sphincter becomes weakened, acid reflux can worsen.

What Foods Should You Eat?

It may seem like most foods will worsen your symptoms of acid reflux, but plenty of food options are available to help keep your acid reflux in check.

• Choose Less Acidic Foods: Fruits like bananas, melons, apples, or pears are less acidic and can help reduce the risk of more acid production in the stomach.
• Choose Lean Proteins: Choosing lean meats like chicken, fish, and tofu over other fatty cuts of meat or processed meats helps reduce the risk of acid production and heartburn.
• Choose Whole Grains: Choose whole grain carbohydrates like brown rice, quinoa, and whole wheat bread over refined grains to reduce heartburn symptoms.
• Choose Low-Fat Dairy Products: Opt for low-fat or fat-free dairy products to reduce the risk of increased stomach acid.

Tips and Tricks

Other helpful tips and tricks to incorporate into your day to help control your acid reflux symptoms include:

• Portion Control: Avoid eating large, heavy meals and choose small, more frequent meals throughout the day. Eating large amounts of food at once can stretch the stomach and put pressure on the sphincter separating your stomach and esophagus, increasing acid reflux.
• Time of Meals: Avoid eating meals directly before lying down. You should avoid laying down or going to bed for 2-3 hours after meals to reduce the risk of acid reflux and allow time for digestion.
• Increase Hydration: Drinking water between meals can help reduce thirst and decrease water intake while eating, which can cause stomach stretching and worsened heartburn symptoms.
• Maintain a Healthy Weight: Excess weight around the abdomen can pressure the stomach and contribute to acid reflux.

Getting Relief From Acid Reflux

Every person experiences acid reflux differently, and what affects you may not affect someone else. Consider keeping a food diary to jot down whenever you notice certain foods triggering your acid reflux symptoms so you can learn to avoid them.

If you have chronic acid reflux and are struggling to find relief, it’s time to see a doctor — schedule an appointment day!

Request Appointment

Related:

• How To Get Rid of Acid Reflux: 7 Ways
• Acid Reflux Treatment: Understanding Your Options
• The Best Ways to Treat Acid Reflux