The Best Food to Eat with Acid Reflux – When you have acid reflux, certain foods can make your symptoms worse. That’s because acidic or spicy foods increase the acidity of your stomach.
In addition, eating large meals or fatty foods may lead to pressure on your lower esophageal sphincter (LES), the valve that keeps stomach contents from refluxing back up into your esophagus. People with Refluxes should avoid alcohol, caffeine and anything else that triggers heartburn in them personally.
These trigger foods cause discomfort for most people with GERD (Gastroesophageal reflux disease) and will only make things worse if you have acid reflux.
On the other hand, there are specific types of food that have been shown to help with the symptoms of acid reflux and related conditions like gastritis and ulcers.
This article lists some of the best food to eat when you have acid reflux:
Foods high in fiber
Foods high in fiber help keep your digestive system healthy by reducing the amount of time food stays in your system. This reduces the amount of time stomach acid is in contact with your esophagus and can help with symptoms of acid reflux.
For example, one study found that people who ate a high-fiber diet had a 42% lower risk of developing symptoms of GERD compared to those who ate a low-fiber diet. Some examples of high-fiber foods include whole grains, breads, legumes, nuts, seeds and fruits and vegetables.
High-fiber cereals
Whole grains, such as
- brown rice,
- quinoa,
- barley,
- and oats,
are rich in soluble fiber, which is known to reduce the symptoms of acid reflux. Soluble fiber coats the stomach, making it less acidic, and it also slows down the release of sugar into the blood, which may reduce acid reflux and blood sugar spikes.
Eating whole grain cereals every day will not only help you manage your acid reflux symptoms, but it also has many other benefits for your health. High-fiber cereals are a great way to start your day if you have acid reflux. You can also add nuts, seeds, and dried fruits to add even more fiber to your day.
Again, whole grains are one of the best food to eat with acid reflux, so look for cereals with high fiber and low sugar content.
Vegetables
Vegetables are packed with vitamins and minerals that are essential for good digestive health. They also contain fiber and water and can help reduce the symptoms of acid reflux.
For example, in one study, people who consumed larger amounts of vegetables had a reduced risk of developing symptoms of GERD.
Some great vegetable choices include:
- broccoli,
- spinach,
- carrots,
- tomatoes,
- and potatoes.
Alkaline foods
Certain foods are more alkaline than others. When your diet is too acidic, it can lead to a variety of health issues, including acid reflux.
Some alkaline foods that are excellent for people with acid reflux include:
- almonds,
- dates,
- coconut,
- avocados,
- Bananas,
- Melons,
- Cauliflower, and Fennel.
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Watery foods
Watery foods such as salad, tomatoes, cucumbers, and zucchini are excellent choices for people with acid reflux. You can also add these foods to other dishes to increase the number of watery foods you consume.
Salads are filled with fiber and water and also provide a wide range of vitamins and minerals. Tomatoes and zucchini are particularly helpful with acid reflux. They contain the alkaline minerals citric and malic acid, which reduce acidity in the stomach and help make reflux less likely.
Beans and legumes
Beans and legumes are rich in fiber and are an excellent choice for people with acid reflux. They are alkaline foods and provide a wide variety of vitamins and minerals, too. They are particularly high in iron and manganese, which can help with symptoms of acid reflux.
When eating these foods, choose dried beans and legumes rather than canned varieties. This is because canned beans and legumes have been found to have higher levels of sodium and nitrate than dried ones.
Nuts and seeds
Nuts and seeds are rich in fiber and protein and help to keep your digestive system healthy. You can add nuts and seeds to salads, yogurt, cereal and even baked goods to increase the amount of fiber and protein in your diet. these are among the Best Food to Eat with Acid Reflux
Nuts and seeds are alkaline foods and provide a wide range of vitamins and minerals, too. They are particularly high in vitamin E and magnesium, which can help with symptoms of acid reflux.
Dairy products
products, such as yogurt and milk, are high in protein and help to keep your digestive system healthy. Dairy products are alkaline foods and provide a wide range of vitamins and minerals, too. They are particularly high in calcium and vitamin D, which can help with symptoms of acid reflux. Choose low-fat or fat-free versions of dairy products to reduce the amount of fat in your diet and help with acid reflux.
Oily fish
Oily fish, such as salmon, mackerel and herring, are rich in vitamins and minerals and can help with the symptoms of acid reflux. They are alkaline foods and provide a wide range of vitamins and minerals, too.
They are particularly high in vitamin D and selenium, which can help with acid reflux. For best results, eat oily fish two or three times a week.
Conclusion
Eating the right foods can help to prevent and treat the symptoms of acid reflux. Eating lots of fresh vegetables and fruits can help to keep your digestive system healthy. Whole grains and high-fiber cereals are also excellent choices. Nuts and seeds, along with oily fish, can provide extra vitamins and minerals to help with the symptoms of acid reflux. And watery fruits and vegetables, like tomatoes, cucumbers and zucchini, can help to dilute stomach acid and reduce the symptoms of acid reflux.
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References
Gerson LB, Shetler K, Triadafilopoulos G. Prevalence of Barrett’s esophagus in asymptomatic individuals. Gastroenterology. 2002;123(2):461-467.
Jones R, Junghard O, Dent J, et al. Development of the GerdQ, a tool for the diagnosis and management of gastrooesophageal reflux disease in primary care. Aliment Pharmacol Ther. 2009;30(10):1034.
American Academy of Family Physicians
