by Acid reflux is an uncomfortable condition to experience. One of the basic factors in starting to manage acid reflux is understanding which foods cause acid reflux symptoms and which ones help alleviate them. In this guide, we’ll explore the foods that can cause acid reflux and provide tips for managing your diet to reduce symptoms.
Understanding Acid Reflux and Its Triggers.
Acid reflux is the acid flow back into the esophagus, causing irritation and, often, a burning sensation in the chest and throat. Certain foods can trigger this condition, including:
- Spicy foods
- Vinegars
- Fatty foods
- Citrus fruits
- Tomatoes
- Chocolate
- Fizzy drinks
Other factors that can be responsible for triggering acid reflux include:
- The habit of smoking
- Drinking alcohol
- Being overweight
- Pregnancy
- Poor digestion
- Anxiety
By understanding the triggers for acid reflux, you can start to change the foods you eat and your lifestyle to manage symptoms and improve your overall health.
Foods that generally do not cause Acid Reflux Symptoms
While there are many foods to avoid when dealing with acid reflux, plenty more foods can help alleviate symptoms. These include:
- Fruits like bananas, apples, and papaya
- Vegetables like broccoli, carrots, and green beans
- Lean proteins like chicken, turkey, and fish
- Whole grains such as in 100% whole wheat bread, brown rice, and quinoa
- Non-dairy milk, the likes of almond or coconut milk
Related post: How Processed Foods Can Trigger Acid Reflux Symptoms
Drink Plenty of Water
Don’t underestimate the power of staying hydrated. Drinking water can help alleviate heartburn symptoms by diluting stomach acid and pushing it back into the stomach. It can also help flush out any acidic contents lingering in the esophagus. So, if you’re experiencing heartburn, make water your best friend and make sure to drink plenty of it throughout the day; it will help to soothe your symptoms.
Lifestyle Changes to Help Manage Acid Reflux
Avoiding trigger foods is a great start; in addition to this, there are several lifestyle changes that you can incorporate to further help manage acid reflux. These include doing light exercise, changing up your eating habits, and sleeping on your left side.
Performing Light Exercise to alleviate your Acid Reflux symptoms
If you’re experiencing heartburn, light exercise can actually help alleviate symptoms. Exercise helps to improve digestion and reduce stress, which can contribute to acid reflux. However, you’ll want to avoid high-impact and strenuous exercise since this can worsen symptoms. Instead, opt for low-impact activities such as practicing yoga or taking walks. Additionally, wait at least an hour after eating before engaging in physical activity.
Eating habits to avoid heartburn and acid reflux
Eating large meals is discouraged for acid reflux sufferers. Instead, you should focus on consuming smaller meals more often throughout the day, and stay sitting upright for at least two hours after eating; these habits will help tremendously.
For individuals with acid reflux, eating smaller meals frequently throughout the day is beneficial because larger meals can cause the stomach to produce more acid. This leads to discomfort and heartburn. By eating smaller, more frequent meals, the stomach can digest food more easily and produce less acid.
Sleeping on your left side
If you wake up with acid reflux, sleeping on your left side can help mitigate symptoms of acid reflux. It allows gravity to keep stomach acid in the stomach instead of the acid flowing back into the esophagus. This position also helps keep the lower esophageal sphincter (LES) – the muscle that controls the opening and closing of the valve at the bottom of the esophagus and the top stomach – above the level of stomach acid, reducing the risk of acid reflux. Sleeping on your left side can improve digestion and reduce pressure on the stomach, reducing the likelihood of acid reflux.
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