Acid Reflux Diet Plan
Acid Reflux Diet plays an important role when it comes to acid reflux disease. When there is too much acid in your stomach, the symptoms may worsen. This is why patient try to incorporate a diet plan especially people with chronic acid reflux, also known as GERD.
If you are looking for some acid reflux diet plan that has foods which would soothe your symptoms then we have discussed a few of them below
The 28-Day Plan To Erase Your Acid Reflux
Ginger
Ginger has been used for a long time for a lot of stomach related diseases that include stomachaches, constipation, etc.
This is because ginger has anti-inflammatory properties that help in soothing symptoms like heartburn.
You can consume ginger in different ways like grating them and adding them in smoothies or a drink. You can also make tea with it, and ginger tea tastes great too. There is a famous ginger ale that people use for indigestion and heartburns.
Eating Vegetables
Vegetables are low fat and low sugar food. It is why they aid in reducing stomach acid. The less acidic food you eat, the less intense your symptoms are going to be. They help in soothing the symptoms.
Some vegetables would help like leafy green vegetables, asparagus, green beans, potatoes, cauliflower, cucumber, and broccoli.
Fruits that aren’t Citrus
Fruits that are acidic in nature citrus fruits like lemon, oranges, etc. should not be consumed. Fruits like bananas, pears, melons, and apples are a great example of such fruits.
Oatmeal Breakfast
Whole-grain foods have a lot of fibers in them, and it is said that having such foods decreases the intensity of the symptoms. Oatmeal is a whole-grain food that contains a lot of fibers. Oatmeal is also known to absorb acidity from your stomach and other foods as well.
Oatmeal is a great breakfast meal that can be incorporated in your diet easily. People who have an allergy to oatmeal or gluten should be careful, though.
Healthy Source of Fat Food To Add to Your Diet
Good Source of Fats
Having food that contains good and healthy fats is an excellent way of decreasing acid reflux symptoms. Saturated fatty acids and Trans fats must be replaced with healthy unsaturated fats.
Such foods include flaxseed, avocados, olive oil, sesame oil, sunflower oil, and walnuts.
Seafood and Lean Meat Consumption
Lean meats and seafood have healthy fats. Fish, chicken, turkey, and other seafood, etc. are a great example.
You can eat them broiling, poaching, grilling, and baking. Avoid frying these meats as it would defeat the purpose of having lean meat and seafood.
Eat your Egg whites
Eggs are a great source of protein. Egg yolks are filled with fats, so they should be avoided. To not trigger your reflux, you should stay clear of them.
You can eat your egg whites with whole-grain rice or pair them up with whole-grain bread, they all taste amazing.
Whole grain bread – best bread for Acid Reflux
Bread made with whole wheat grains has increased fiber content. Whole grain bread made with rye is the best bread for acid reflux.
What To Drink For Acid Reflux?
People with chronic acid reflux problems often end up skipping dinner or a meal. They worry about their symptoms worsening, but skipping a meal just adds to the problem more. In this case, you need to make the dietary modifications and rely on drinks, but even drinks containing caffeine are a big no!
5 Drink That May Help Reduce Acid Reflux Symptoms
So what should you drink that won’t trigger acid reflux? Here are a bunch of drinks that you can consume without worrying.
Herbal Tea For the Win!
Consume herbal tea made with licorice, marshmallow, slippery elm, and chamomile. Herbal tea is known to soothe the symptoms of acid reflux, and they are also great for digestion.
Herbal tea with peppermint or mint cannot be used because it often triggers many people’s acid reflux symptoms.
However, this tea may interrupt some medication prescription, so make sure your doctor knows about your herbal fix.
Drink Skim Milk
Cow’s milk is usually containing fats, which can be difficult to digest. It is even harder for some people, and it is also known to relax the sphincter muscle of the lower esophagus. Drinking milk with low fat is going to help you.
Milk For Lactose intolerant and Vegans
If you are a vegan or lactose intolerant, then plant-based milk is your go-to. It is great for acid reflux because some milk neutralizes the acid with their alkaline composition. An excellent example of that is almond milk, as it is alkaline.
Other choices include soy milk, cashew milk, flax milk, coconut milk, etc.
If you are buying your milk from outside, make sure you check the label for carrageenan as it may trigger some digestive symptoms.
Drink Non-Acidic Fruit Juices
Acidic fruit juices should be avoided but other fruit juices like Aloe Vera juice, watermelon, cucumber, carrot, cabbage, beet, spinach, and pear, etc.
Have Some Coconut Water
Coconut water is rich in potassium and some other electrolytes. These electrolytes help in balancing pH n your body. It is essential because acid reflux can be affected by it.
Drink Loads of Water
Water has a neutral pH, which is why it can increase the pH of acidic foods. Drinking water is already essential, and almost every doctor recommends it.
Reach Your Diet and Nutritional Goals
Acid reflux diet may help you in soothing and calming down symptoms of acid reflux, but they are not the remedy. Every person has a different response to individual foods. It would help if you start keeping a food diary and note down the food you eat, the time you eat it, and the symptoms you experienced afterward.
Acid Reflux Foods to Avoid Chart
Acid reflux symptoms can get triggered by consuming some foods. These foods are discussed below
Eliminating and Managing Common Trigger Foods
Stay away from Food Rich in Fats
Foods that are rich in fats are known to relax the muscles of the lower esophageal sphincter muscle. It also stays in your stomach for longer. For these reasons, fatty foods and fried items may be a trigger for your acid reflux.
Don’t Torture Yourself with Spicy Foods
We know you love spicy food, but eating such food is a torture to your stomach and acid reflux symptoms. Spicy foods, if consumed on a daily basis may cause some sort of digestive problems in general. Avoid eating too much spicy things.
You should also observe which spicy food worsens your symptoms and which one doesn’t.
Citrus Fruits and Some Vegetables Shouldn’t be eaten
Fruits and vegetables are always recommended for intake. These are healthy. However, some fruits and vegetables may become responsible for your acid reflux triggers. This includes garlic, pineapple, onion, citrus fruits, tomatoes, etc.
Stay Clear of these Beverages
Caffeine is said to trigger acid reflux in many people, but it is also observed that many people didn’t feel any symptoms after consuming coffee. So make sure you know if it affects you or not.
Some other drinks that are known to trigger acid reflux symptoms include alcohol, cola, tea, coffee, carbonated drinks, tomato juice, citrus juice, etc.
Other Things To Avoid
Other than these, there are many other foods, medicines, and supplements that you can avoid to soothe your symptoms. For example, it prevents the consumption of the chocolate, mint, iron supplements, potassium supplements, aspirin, pain-relieving medicines, antibiotics, biphosphonates, nitrates, alpha-blockers, and tricyclics, theophylline, calcium channel blockers, and processed foods.
If you are taking any of the medicines mentioned above then do not stop on your own but please consult a doctor first.
Acid Reflux Symptoms
Avoiding these foods would help you control your acid reflux symptoms, but people with chronic acid reflux must be on medications, so don’t stop that. Again, keep in mind that these do’s and don’ts about hat to at and what not to eat is only going to soothe, decrease or control some of your acid reflux symptoms, and they are not the perfect remedy for it.
Acid reflux is a common problem that almost everyone in their life has experienced once. It happens when the acid in the stomach flows back to the esophagus. There are many reasons for acid reflux, but mostly it is due to weak sphincter muscles of the lower esophagus.
Having acid reflux is not bad, but the symptoms can be intense, distasteful, like heartburns. Another issue with acid reflux is that if its frequency increases, it is indicative of GERD (gastroesophageal reflux disease). GERD is the chronic form of acid reflux.
According to Mayo Clinic, common symptoms of acid reflux include heartburns after eating, especially after eating in the nighttime, difficulty in swallowing, chest pains, regurgitation of sour liquid and food, feeling a lump in your throat.
Be Prepared For Doctor Visits.
If you experience acid reflux at night, then the symptoms may include chronic cough, disrupted sleep, laryngitis, the beginning of asthma, etc.
You must immediately go to your doctor if the chest pain doesn’t go away, and you are also experiencing pain in jaw or arm and shortness of breath because that could be symptoms of a heart attack.