The major reason why this happens is that the lower esophageal sphincter may be weakened or damaged. Usually, the LES closes to prevent food in the stomach esophagus.
However, the foods you eat affect the amount of acid your stomach produces. Eating healthy food is key to controlling acid reflux or gastroesophageal reflux disease (GERD).
Some Healthy Food to reduce Acid Reflux Symptoms
As mentioned earlier, acid reflux occurs when there is acid backflow from the stomach into the esophagus, which can lead to irritation and pain.
Incorporating these healthy foods into your diets can help reduce the symptom of acid reflux.
However, you should try different kinds of food to know what works best for you, because these foods may not really work perfectly well without you choosing the right food you’re your health.
Some people are allergic to a specific food, so it is advisable to try many and select the ones to incorporate into your diet plan.
Here are the researched food that may reduce acid reflux symptoms
This vegetable includes:
- Green beans
- Leafy greens
Ginger is a natural root with many anti-inflammatory properties. This root serves many purposes such as it can be used for the treatment of heartburn, weight loss, and other gastrointestinal conditions.
Ways to consume ginger:
- Ginger can be used to cook different type of dishes
- It can be taken as a tea
- You as well use to make juice
Oatmeal is a whole grain, It is breakfast friendly. Generally, whole grains are a good source of fiber. Eating food with high fiber has been discovered to reduce the risk of acid reflux.
Ways to incorporate wholegrain into diets:
- It is used as flour for baking bread
- Whole grain rice
4. Noncitrus fruits
Citrus fruits are acidic fruits that likely increase the risk of reflux symptoms. So it is advisable to consume more of non citrus fruits
5. Lean meats and seafood
Lean meats are that meat with relatively low-fat content. It helps to lower the risk of acid reflux
These meats include:
6. Egg whites
Egg white has shown to reduce the risk of acid reflux, and it can be used for weight management.
7. Healthy fats
Healthy unsaturated fats can help reduce the symptom of acid reflux. It is advisable to reduce the consumption of saturated fats and trans fats.
These healthy fats include:
- Olive oil
- Sesame oil
- Sunflower oil
Symptoms of Acid reflux (GERD)
The major symptom of acid reflux is heartburn. Heartburn a burning sensation in the stomach or chest, this occurs maybe after eating a meal or certain food.
Also, it has shown that acid reflux can as well cause vomiting, or regurgitation when acid moves into your esophagus.
Other symptoms include:
Additionally, certain food can cause acid reflux, however, to prevent this from happening, avoid taking some foods that your body did not accept.
To know what causes this symptom from occurring, you should be able to track your eating activities.
Always make your diary for at least a week, this will help you to properly track your food for at least a long period. Also, this can help identify a specific food that may affect your Acid reflux.
Some other factors that may increase Acid reflux
Certain foods have been discovered to cause problems for many people. However, it is advisable to control your symptoms and cut off some eating habits.
It has discovered that fried and fatty foods can cause the lower esophageal sphincter (LES) to relax, which allows more stomach acid to back up into the esophagus.
More so, consuming more high-fat foods can lead to a greater risk for reflux symptoms, however, take note of your daily fat intake and reduce the quantity
Below are some of the foods with high-fat content:
- Full-fat dairy products, such as butter, whole milk, sour cream, and regular cheese
- French fries and onion rings
- Ham fat, bacon fat, and lard
- Fatty or fried cuts of beef, pork, or lamb
- Desserts or snacks, such as ice cream and potato chips
- Gravies, cream sauces, and creamy salad dressings
- Oily and greasy foods
Tomatoes and citrus fruit
Fruits and vegetables are essential in an overall healthy diet. Although, it has shown that some certain fruits can trigger or cause systems of reflux, especially high acidic fruits.
You should reduce the intake of these listed fruits:
- tomato sauce or foods that use it, such as pizza and chili
Based on research, it has shown that chocolate contains an ingredient called methylxanthine. These ingredients help to relax the muscle in the LES and as well increases the reflux.
Onions, garlic, and spicy foods
Some spicy foods have indicated to trigger heartburn symptoms, spicy foods, such as onions and garlic.
Although, the possibility of this food causing reflux to some people is little. However, always track your daily spicy food such as onions, garlic, and money another root spicy.
Mint products such as products with mint flavoring, like chewing gum and breath mints, can also cause acid reflux symptoms.
Some other lifestyle changes
In other to controlling reflux symptoms with diet and nutrition, it is wisely advised to follow or change some lifestyle habits.
These are the simple tips to follow:
- Take antacids and other medications that reduce acid production. (abuse of it can cause negative side effects.).
- Maintain a healthy weight.
- Avoid intake of
- Chew gum that doesn’t contain peppermint flavor.
- Excessive eating of food can trigger the symptoms. Avoid it
- Avoid tight clothing.
- Raise the head of your bed four to six inches to reduce reflux symptoms while sleeping.
- Don’t eat for three to four hours before going to bed.
It has shown that no specific diets prove to or are used to prevent acid reflux. Although, some foods have discovered to ease the symptoms in some individuals.
Observational studies found that a high intake of fiber may protect acid reflux. Always seek professional advice to confirm if some certain food will be a part of your diet plan.
Also, your interaction with a professional will help you lessen your symptoms and ascertain proper diet measures.