What Foods are Good and Bad for Acid Reflux?

A woman and her daughter eat healthy foods for acid reflux


Are you putting up with that annoying heartburn frequently? It is certain that you are suffering from acid reflux. The condition is common, affecting millions across the globe.
If, however, the odds are bright, and you are putting up with acid reflux more than twice a week, it is highly possible that the condition has aggravated to gastroesophageal reflux disease (GERD). Not very versed in the terms being used? Well, acid reflux refers to a condition wherein stomach acids flow back, traveling upwards into the food pipe. Little did you know that there is a valve or a ring of muscles located right at the beginning of the stomach. Wondering what’s the purpose? Well, also known as the lower esophageal sphincter (LES), it works as an opening that immediately shuts down as soon as the food passes through it. In circumstances, wherein the valve opens too much or doesn’t shut properly, the stomach acid moves up into the esophagus.

Let’s grab a quick look at the symptoms of acid reflux:

  1. Bloating.
  2. Heartburn – A very discomforting stinging pain that travels from the stomach to the abdomen, chest and finally to the throat.
  3. Burps and hiccups.
  4. Regurgitation – That feel a bitter and tremendously sour acid piling up in the back of your mouth.
  5. Dysphagia – The discomfort of feeling food being stuck into the food pipe. Such a situation shows up when the esophagus narrows down.
  6. A dry cough, wheezes and sore throat.

It is key to gulp down the right kinds of food if you are willing to kiss goodbye to these grisly symptoms. Bear in mind, proper diet ensures that conditions of acid reflux or chronic GERD are kept at bay. Getting schooled about what foods to incorporate in your diet is worthy.

Foods to eat:

  1. Vegetables – Organic vegetables are already potent with nutrients. Not only are these low in fat content and sugar but works wonders in detoxifying the body. Some great options to reckon include broccoli, leafy greens, potatoes, green beans, cauliflower and other leafy greens.
  2. Oatmeal – It is undeniably, one of the greatest food items to cut down acid reflux in individuals. To begin with, it is a whole grain and is rich in fiber content. Oatmeal effectively soaks up acids produced in the stomach.
  3. Fruits that are non-citrus – Although citrus fruits might showcase heaps of benefits, it is a strict ‘NO’ for those putting up with acid reflux. Non-citrus fruits like bananas, pears, apples, and melons are not just healthy but rarely triggers acid reflux.
  4. Ginger – This food item is enriched with anti-inflammatory properties. Hence, it works as a wonderful natural treatment for gastrointestinal issues. Discomfort like heartburn can also be kissed goodbye when there’s an upsurge in the intake of ginger.
  5. Healthy fats – Staying clear from fat is not advisable. Afterall, this nutrient also has a role to play. Switch to healthy fat options. Olive oil, sunflower oil, avocados, walnuts and flax seeds for instance.
  6. Lean meat – This category includes options like turkey, chicken, seafood, and fish. Calling these a source of low but healthy fat would be appropriate. Proteinaceous in nature, lean meats work wonders in cutting-down the symptoms of acid reflux.
  7. Aloe Vera – This plant is a natural healing agent. It functions brilliantly in slackening symptoms of acid reflux. Wondering how to incorporate it into your diet? Well, simply switch your regular thickeners with natural Aloe Vera.
  8. Fennel – This crunchy veggie totally aims at bidding farewell to acid reflux symptoms. In fact, it amps up several everyday stomach functions. With a pH of 6.9, Fennel can rightly be called as a superfood.
  9. Parsley – Very fewer people are heedful about the idea that parsley has been consumed for years, owing to its amazing medicinal properties. It naturally works for better digestion and solves stomach disorders if any.
  10. Rice and Couscous – For those who aren’t aware, couscous is semolina wheat. This and brown rice are excellent food items to curb down acid reflux symptoms.

Now, let’s quickly take note of the foods to stay away from if experiencing relief from acid reflux is wanted.

Foods not to eat:

  1. Fried foods – Regardless of friend foods being delicious, refraining from such foods is a good idea. It adds to those unwanted fatty tissues and prevents the lower esophageal sphincter from functioning well.
  2. Full fat milk – Dairy products are usually loaded with befitting attributes. Unfortunately, for those putting up with acid, it is a curse. Owing to the rich fat content of milk and lactose, it casts a not-so-good impact on the esophagus.
  3. Chocolates – Many might ponder that at-least dark chocolate is a healthy option. However, chocolate itself is a big ‘NO’ for reflux survivors. It contains Methylxanthines. It is a substance that hits the central nervous system directly, causing the tissues in the lower esophageal ring of muscles to relax and not work properly. Consequence? Aggravated acid reflux!
  4. Beef and red meat – Regardless of the animals being grass-fed or not, red meats should be cast out of your diet if you are encountering acid reflux. It is full of fat, making it a catalyzing agent that beefs up reflux symptoms.
  5. Carbonated Beverages – Yes, that bottle of soda that you thought would do good stirs up the esophagus even more. The bubbles in the stomach intensify the pressure, leading to weakened muscles in the lower esophagus.

Acid reflux could be extremely bothersome. However, a check on your diet could