Foods To Avoid When You Have Acid Reflux

We’ve all experienced that unpleasant burning sensation in our chests after indulging in a particularly spicy meal or eating too quickly.

For those with gastroesophageal reflux disease (GERD), this feeling of heartburn can be a chronic and debilitating issue. 

While there are medications and lifestyle changes that can help manage GERD, one key aspect to consider is diet.

What we eat can significantly impact the frequency and severity of acid reflux symptoms. 

Here, we will dive into the specific foods to avoid when you have acid reflux, as well as offer some alternative options that may provide relief.

Whether you struggle with occasional heartburn or live with chronic GERD, these tips could make a significant difference in improving your daily life.

Types of Foods To Avoid for GERD

Before, eating bland food was believed to prevent GERD from acting up.

Fortunately, that’s not the case nowadays because many alternative food options are delicious, nutritious, and won’t cause acid reflux. 

At the same time, you can try many exciting ways to prepare them. Before all that, let’s check out what foods you should avoid eating when you have acid reflux, as these can trigger heartburn as well:

• Fried and fast foods: Fried and fast foods are usually fatty and oily. These can linger longer on the stomach and cause acid leaks that travel back to the esophagus.

• Spicy foods: Cayenne, chili powder, and hot sauce can irritate the esophagus lining and intensify heartburn.

• Citrus fruits: Although they are nutritious, they have high levels of acid that trigger symptoms of GERD.

• Chocolate: Unfortunately, chocolate contains caffeine and theobromine, which can relax the lower esophageal sphincter (LES) and cause acid reflux.

• Carbonated drinks: The bubbles in carbonated beverages expand the stomach, make you burp, and send acid into the esophagus.

• Tomato-base foods: Tomatoes are acidic, and they can trigger heartburn. It includes tomato-based sauces like marinara or salsa.

• Alcohol: All types of alcohol can cause acid reflux by weakening the LES and increasing stomach acid production.

If you eat any of these foods regularly, try eliminating them to see if your reflux symptoms improve. After that, add them back one by one. 

Apart from the ones listed above, pizza, cheese, processed foods, garlic, onions, and peppermint are readily available foods known as heartburn triggers.

The next time you see your favorite potato chips advertised on car magnets, you might want to think twice before buying them. 

Alternative Food Options For GERD

Now that we’ve covered what foods to avoid, let’s delve into some alternative food choices that can help control acid reflux and ensure you don’t experience any GERD symptoms. You can store your kitchen pantry with the following foods:

Alkaline Foods

All foods fall along a specific pH scale (an indicator of acid levels). Food with low pH levels is more than likely to cause acid reflux.

On the other hand, foods with higher pH levels are known as alkaline and can offset strong stomach acids. Some examples include:

• Melons
• Bananas
• Cauliflowers
• Nuts

High Fiber Foods

Fiber-rich foods can make you feel fuller. Therefore, it can prevent you from overeating, which sometimes activates heartburn. Some high-fiber options include:

• Whole grains such as oatmeal, brown rice, couscous, and whole-grain bread
• Root vegetables like carrots and sweet potatoes
• Green vegetables, such as green beans, asparagus, and broccoli

Watery Foods

Food with high water content can help equalize stomach acid. You can add these foods to your diet:

• Cucumbers
• Lettuce
• Watermelon
• Celery
• Herbal tea
• Broth-based soups

Lean Meats

High-fat meats such as beef, pork, and lamb can cause acid reflux. Instead, opt for lean protein sources like:

• Skinless poultry
• Seafood like salmon or tilapia
• Lean cuts of beef or pork tenderloin

Low-Fat Dairy Products

Creamy dairy products that are high in fat can intensify heartburn symptoms.

When craving dairy to ease your heartburn, opt for low-fat or non-fat milk, which can be a temporary buffer between the stomach lining and acidic stomach contents.

As a result, it can provide immediate relief of heartburn symptoms. Some examples are:

• Yogurt
• Skim milk
• Low-fat cottage cheese

Best Practices and Eating Habits if You Have GERD

Changing your eating habits and adopting proper eating practices is the ideal solution if you want to manage your GERD.

It’s essential to be proactive and disciplined to remain healthy and avoid the pain of heartburn. Don’t mind those Mobile Advertising Magnet Signs of your favorite junk foods and incorporate these practices instead:

• Eating smaller, more frequent meals instead of large ones.
• Avoid lying down after eating, such as taking naps after lunch or eating close to bedtime. It’s best to sit down or stand up since gravity can keep acid down.
• Vigorous exercises can send acid up into your esophagus, so it’s recommended to wait two hours after eating before starting any workout.
• It’s okay to have trigger foods once in a while if you’re taking medication to manage GERD. However, avoid eating foods that already caused your heartburn once.

Home Remedies for Heartburn

Apart from antacids or OTC medications to neutralize stomach acid, certain foods can relieve GERD symptoms, such as heartburn. Here are some of the most common:

Lemon Water

Lemon water is a refreshing home remedy that can neutralize stomach acid and provide immediate relief.

Even though it’s very acidic, putting a small amount of lemon mixed with warm water and honey can create an alkalizing effect in your stomach.

Ginger

Ginger is the best digestive aid with natural anti-inflammatory properties that can help reduce heartburn symptoms.

You can consume it raw, in tea, or candied ginger to prevent heartburn if you feel like it’s coming on.

Apple Cider Vinegar

Apple cider vinegar is a strong acid that can irritate your esophagus, so drinking it at full concentration is not recommended.

Most people put a small amount in warm water and drink it with meals, as they swear by its healing properties, although there isn’t enough research to prove its efficacy.

Manage GERD with Healthy Food Choices and Good Eating Practices

Managing GERD is possible with the right food choices and healthy eating practices.

Incorporating alkaline, high-fiber, watery foods, lean meats, and low-fat dairy products in your diet can help offset stomach acids and prevent heartburn symptoms.

Being conscious of what you eat and enhancing your lifestyle will do wonders for your health and well-being.

Instead of falling for food adverts and reaching for your favorite heartburn-trigger foods, try these alternative options and experience relief from GERD symptoms today!