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What can I eat if I have acid reflux?
What foods should I avoid if I have acid reflux?
Are there any Gerd-friendly foods you can eat every day?
Check if you have acid reflux. The main symptoms of acid reflux are: heartburn – a burning sensation in the middle of your chest. an unpleasant sour taste in your mouth, caused by stomach acid. You may also have: a cough or hiccups that keep coming back. a hoarse voice. bad breath. bloating and feeling sick.
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If you have GERD, you’re probably familiar with foods you should avoid. But there are many foods that help prevent and soothe acid reflux, too. Learn what to add to your grocery list.
- Overview
- Foods to eat
- Foods to avoid
- Lifestyle tips
- Finding your triggers
- Frequently asked questions
- Takeaway
Foods to eat with acid reflux may include vegetables, lean meats, and healthy fats. You may find your symptoms improve if you avoid fatty and spicy foods, chocolate, and caffeine.
Acid reflux and gastroesophageal reflux disease (GERD) involve acid backflow from your stomach into your esophagus. This can cause heartburn and other symptoms.
One reason why GERD and acid reflux happen is a weakening in or damage to the lower esophageal sphincter (LES) — the valve between your stomach and esophagus.
Typically, the LES closes to prevent food in your stomach from moving into your esophagus. In GERD, it doesn’t close properly, so acid can flow back into the esophagus.
If you experience heartburn, incorporating these foods into your diet may:
•reduce the risk of acid reflux, compared with other foods
•help neutralize stomach acid
•help you manage the symptoms of acid reflux
High fat foods
Fried and fatty foods can cause the LES to relax, allowing more stomach acid to back up into the esophagus. These foods also delay stomach emptying. High fat foods increase the risk of reflux symptoms, so managing your fat intake can help. The following foods have a high fat content. It’s a good idea to avoid them or eat them sparingly: •fries and onion rings •full-fat dairy products, such as butter, whole milk, regular cheese, and sour cream •fatty or fried cuts of beef, pork, or lamb •bacon fat, ham fat, and lard •desserts or snacks, such as ice cream and potato chips •cream sauces, gravies, and creamy salad dressings •oily and greasy foods
Acidic foods
Fruits and vegetables are important in a healthy diet. But certain fruits can cause or worsen GERD symptoms, especially highly acidic fruits. If you have frequent acid reflux, limit your intake of the following foods: •oranges •grapefruit •lemons •limes •pineapple •tomatoes •tomato sauce or foods that use it, such as pizza and chili •salsa
Chocolate
Chocolate contains an ingredient called methylxanthine. Some older research has suggested it can relax the smooth muscle in the LES and increase reflux. This could make chocolate unsuitable for people with GERD and acid reflux.
As well as dietary measures, some lifestyle choices and medications can help manage acid reflux:
•Take antacids and other medications that reduce acid production, but avoid overuse.
•Maintain a moderate weight.
•Chew gum that isn’t flavored with peppermint or spearmint.
•Avoid alcohol.
•If you smoke, try quitting.
Heartburn is a common symptom of acid reflux and GERD. You may notice a burning sensation in your stomach or chest after eating a full meal or certain foods.
Other symptoms include:
•dry cough
•sore throat
•bloating
•burping or hiccups
Does drinking water help acid reflux?
Frequently sipping water can help clear acid reflux from your esophagus.
What foods aggravate acid reflux?
Fatty foods, added sugars, chocolate, caffeine, alcohol, spicy foods, and sodas may all make acid reflux worse.
What food helps acid reflux go away?
No food will neutralize stomach acid, but oatmeal can help absorb it so that it doesn’t return to the esophagus. Other foods, such as bananas, may be less likely to trigger stomach acid than others, for instance, tomatoes and citrus fruits. Lean meat, oatmeal, egg whites, and vegetables are good choices if you have acid reflux. Ginger is useful for some people but may worsen symptoms in others.
No diet has been proven to prevent GERD. However, certain foods may ease symptoms in some people.
Talk with a doctor if you have questions about whether certain foods should be a part of your diet. Foods that help improve acid reflux for one person may be problematic for someone else.
A doctor or a registered dietitian can help you develop a diet to manage your symptoms.
Read this article in Spanish.
- Robin Madell
- Nutritionist And Freelance Writer
- Fried foods. Regardless of whether you are consuming healthy fats or, well, not-so-healthy fats, you put yourself at risk for experiencing some digestive discomfort.
- Dairy Products. Eating high to full-fat dairy products can help you feel fuller, longer, but unfortunately, those who suffer from acid reflux struggle to reap the benefits of these items without feeling like their esophagus is eroding.
- Chocolate. Even heart-healthy dark chocolate causes the acid to flood back upstream. The reason? Methylxanthines. These are naturally-occurring substances that act on the central nervous system and cause the smooth muscle tissue in the LES to relax.
- Carbonated Beverages. What's that you say? You're already opening your second can of diet soda? Just say no. Soda and other carbonated drinks stir up some serious esophageal distress.
Heartburn, which usually presents as a burning sensation in the chest, is one of the main symptoms of indigestion and is caused by acid reflux.
May 9, 2022 · The acid reflux diet provides lots of fiber-rich vegetables and low-fat foods, while avoiding spicy foods, high-fat and fried foods, acidic foods, and citrus fruits.
Oct 9, 2023 · If you have gastroesophageal reflux disease (GERD), starting your day with the right breakfast foods can help reduce the risk of acid reflux, heartburn, chest pain, belching, and sour mouth.
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