The Best Diet for Acid Reflux: Foods, Symptoms, and Natural Remedies

What is the best diet for acid reflux? This diet is different depending on what causes your acid reflux. 

This article will cover the symptoms of acid reflux, triggers for acid reflux, diet advice, and natural remedies for this condition.

What is acid reflux?

Acid reflux means stomach acid backs up into the esophagus. Chronic acid reflux is called gastroesophageal reflux disease (GERD).

This condition is most often caused by diet and lifestyle changes, such as eating large meals or overeating, lying down after a meal, drinking too much alcohol, and smoking cigarettes. 

Moreover, sleeping on your back with your head elevated, such as when using reading pillows, wearing tight clothes around the waist that press on the stomach, and not wearing a bra.

The esophagus allows food to go from your mouth into your stomach by creating pressure on one end of it so that when we swallow, this forces down any contents that are in our throat or upper part of the esophagus. 

This is what prevents us from choking. When you eat too quickly, the food in your esophagus is not pushed through to your stomach. This will allow acid from your stomach and digestive juices back up into the lower end of your esophagus.

The exact prevalence of GERD in adults is unknown, but it is estimated to affect nearly 20% of the general population. The prevalence of GERD increases with age.

Common symptoms include the burning sensation in the chest, as well as a dry cough, difficulty swallowing, bad breath, indigestion, and chest pain.

When this happens repeatedly, it can irritate or erode tissues that line the wall of this tube-like structure called a “reflux”. This causes stomach acid to seep into the higher part of your esophagus, which can lead to symptoms such as heartburn and chest pain that many people mistakenly refer to as “heart attack” or “stomach cancer”.

Why does acid reflux happen?

Acid reflux is a condition in which acid from the stomach backs up into the esophagus and the throat. Acid reflux usually occurs when the lower esophageal sphincter (LES) — a muscle that separates the esophagus and stomach — doesn't close tightly enough, allowing food coming up from your stomach to back up into your esophagus. The LES is supposed to stay closed most of the time, but for some people, it opens briefly or relaxes too much.

What causes acid reflux?

The exact cause of GERD isn't known, but it may involve any number of factors:

• Smoking — Smoking probably makes GERD worse by relaxing the muscles in your lower esophagus that normally keep acid down where it belongs.
• Alcohol — Alcohol relaxes these same muscles, which can lead to heartburn. Drinking alcohol also causes more production of gastric acid in your stomach and makes it easier for this acid to splash up into your esophagus.
• Obesity — Obesity may make GERD worse because extra weight tends to push organs upward and out of place, including your stomach and esophagus.
• Pregnancy — Hormonal changes during pregnancy can relax the muscles of your lower esophagus, which may cause GERD symptoms to flare up.
• Certain foods and medications — Some foods that are high in fat or sugar may trigger heartburn in some people. 

Foods that help prevent acid reflux

When it comes to eating the right food for acid reflux, there are many things to consider. You want to avoid foods that will trigger your symptoms and diet the right way for you.

Eat foods that are rich in fiber. It helps reduce the acid in your stomach, and it also helps with digestion. Also, eat foods that are rich in calcium. 

These foods help heal the esophagus and stomach lining. Moreover, eat foods that are also rich in vitamin C. It helps neutralize the stomach acid and protects the esophagus from damage caused by refluxed acid. Lastly, eat foods that are rich in magnesium as it has anti-inflammatory properties that reduce up to 80% of GERD symptoms.

Foods that may trigger acid reflux

There are certain foods that may trigger acid reflux. The following list of foods should be removed from the diet for acid reflux if they are triggering symptoms:

Some foods are well known for triggering acid reflux. The most common culprits include diet sodas, tomatoes, citrus fruits like oranges and lemons, spicy food such as chilli peppers or curry dishes, onions (especially raw), and carbonated beverages like soda water with bubbles, mint leaves from peppermint tea, or spearmint chewing gum.

Many dieters and athletes turn to diet sodas with the assumption that it provides a better option than regular soda. Diet sodas may use artificial sweeteners like aspartame or saccharin, which can trigger acid reflux in some people. A recent study has also found an association between GERD risk and soda drinks.

Tomatoes are common base ingredients in many dishes, such as pizza sauce and pasta sauces. As well as being acidic, tomatoes are also a common trigger for acid reflux. Some people reported heartburn or acid reflux symptoms shortly after eating a tomato-based meal.

Citrus fruits like oranges and lemons can cause acid reflux symptoms due to high levels of citric acids. Spicy foods such as chilli peppers or curry dishes may trigger heartburn by temporarily making stomach contents more concentrated, leading which leads to increased production of stomach acid. Onions are also known to cause heartburn, especially when eaten raw or boiled without cooking.

Carbonated drinks like soda water with bubbles contain carbon dioxide gas which may trigger indigestion and exacerbate the symptoms of acid reflux in some people. Mint leaves from peppermint tea, or spearmint chewing gum can also cause acid reflux when the active ingredient menthol is introduced to stomach content.

The effects of diet sodas on your body vary from person to person and are determined by the individual's sensitivity to various artificial sweeteners that they use as their main ingredients. If diet sodas make you feel worse, then you should avoid diet sodas.

Natural remedies for acid reflux

There are many natural remedies for acid reflux that you can use at home to help reduce the symptoms of this condition. These include:

Baking soda: Baking soda, also known as sodium bicarbonate, is an alkalizing agent that can help reduce acidity in the body. Add one teaspoon of baking soda to a glass of water, stir well, and drink twice daily.

Chewable antacids: Chewable antacids may be taken throughout each day as needed for relief from heartburn and indigestion symptoms caused by eating spicy foods or consuming too much alcohol. Ask your doctor before taking any over-the-counter medications while pregnant or breastfeeding.

Chamomile tea: Adding two tablespoons of chamomile tea to boiling water and letting steep for 10 minutes is an effective way to treat heartburn symptoms naturally without side effects associated with over-the-counter medications. Drink two cups per day until symptoms subside.

Ginger tea: Adding two tablespoons of fresh gingerroot to boiling water and letting steep for 10 minutes is another effective way to treat heartburn symptoms naturally without side effects associated with over-the-counter medications. Drink two cups per day until symptoms subside.

Talk to your doctor

Talk to your doctor about the best diet for acid reflux for you because they have a lot of experience and can recommend diet changes that may help with symptoms. It's also important to speak with them before making any diet changes on your own.

Moreover, doing a regular exercise routine can help reduce acid reflux symptoms, as it helps build up your overall strength and endurance. Try to aim for at least 30 minutes of exercise five days per week.

Conclusion

As you can see, a healthy diet is one of the most important factors for any condition, and acid reflux is no exception. The best diet for acid reflux to follow may be strict at first, but as time goes on, it will get easier and become not only a necessary part of your diet but also something you enjoy. 

With this diet plan in mind, along with the tips for diet for acid reflux you have learned, it is now your choice to make the necessary changes and experience relief. Speak to your doctor when you have any questions.

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