Healthwatch by Shyft

Need nutrition advice for a happier gut?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

Foods to Eat and Avoid When Suffering From Acid Reflux

Foods to Eat and Avoid When Suffering From Acid Reflux
Content
Content

Acid reflux affects nearly everyone at some point, but some people have it almost every time they eat, along with symptoms including burning pain, bloating, and burping. The persistent acid reflux illness may develop into gastroesophageal reflux disease (GERD).

The oesophagus is normally shielded from stomach acid by the oesophagal sphincter, a muscular tube that relaxes to allow food to enter the stomach and tightens to prevent it from returning up the oesophagus. Yet if the sphincter weakens, food can enter the oesophagus more easily through the opened passage, leading to acid reflux.

Diet is the first line of defence in acid reflux cases.

Foods You Should Eat

Fibre-rich foods

Overeating, which has been linked to heartburn, can be avoided by eating meals high in fibre as they fill you up and keep you satisfied for a longer period. So, stuff yourself with these high-fibre foods:

  • Foods made from whole grains, like couscous, brown rice, and oats.
  • Foods grown underground, such as potatoes, carrots, and beetroots.
  • You can also Include in your diet greens like asparagus, broccoli, and green beans.

Dose Up On Water

Consuming more water-based foods helps in reducing and diluting stomach acid. Vegetable broth-based soups using ingredients like celery, cucumber, and lettuce along with fruits like watermelon, and a muskmelon can help in providing relief.

Seafood and lean meats

Chicken, turkey, fish, and seafood are all low-fat protein options that can help ease acid reflux symptoms. You can grill them, broil them, bake them, or poach them. Optionally, you might use egg whites. Yet, because of their high-fat content, egg yolks should be consumed with caution as they may cause acid reflux.

Good fats

Avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil all contain beneficial fats. Cut back on the saturated and trans fats and up your consumption of these heart-healthy unsaturated fats.

Ginger

Natural remedies for indigestion, heartburn, and more can be found in ginger’s anti-inflammatory effects. Drinking ginger tea or cooking with grated or sliced ginger root will help relieve discomfort.

Foods To Avoid

Acidic foods

The pH values of foods vary. Those with a low pH are acidic and more prone to trigger heartburn. Products having a higher pH are alkaline and can neutralise the stomach acid of a meat eater. Examples of foods high in acidity are oranges, lemons, pineapple, tomatoes, etc.

Chocolates

It contains a substance called methylxanthine. It has been demonstrated to enhance reflux.

Spicy Meals

Hot and tangy meals, such as onions and garlic, provoke heartburn symptoms in many people.

These foods won’t provoke reflux in everyone. But if you eat a lot of onions or garlic, note your meals carefully in your diary. Several of these foods, along with spicy foods, may bother you more than other foods do.

Take Away

Regular reflux of stomach acid up the oesophagus is a hallmark symptom of acid reflux, which can cause a painful burning sensation. While there is no known way to prevent this disease, some people have found that changing their diet or avoiding certain foods has helped reduce their symptoms. Many people find that modifications to their diet and lifestyle, together with over-the-counter drugs, alleviate their symptoms. Although acid reflux and GERD are commonly thought of as lifelong conditions, they need not be so. If the condition is properly treated, it shouldn’t have any negative effects on the patient’s quality of life. However, before making any adjustments to a treatment plan, it is essential to consult with a doctor.


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Vitamins and Supplements For Acid Reflux

Burning pain behind the breastbone, in the upper abdomen, and in the chest are common symptoms of acid reflux. If you frequently experience these, you know that the unpleasant sensation of having an acidic or sour taste in the throat can be accompanied by bloating and gas. Many of the unpleasant symptoms of acid reflux can be alleviated by using over-the-counter drugs; however, most antacid medications contain excessive amounts of minerals that affect the pH of your gut and can… Read more

Featured

Vitamins and Supplements For Acid Reflux

Vitamins and Supplements For Acid Reflux

Burning pain behind the breastbone, in the upper abdomen, and in the chest are common symptoms of acid reflux. If you frequently experience these, you know that the unpleasant sensation of having an acidic or sour taste in the throat can be accompanied by bloating and gas. Many of the unpleasant symptoms of acid reflux can be alleviated by using over-the-counter drugs; however, most antacid medications contain excessive amounts of minerals that affect the pH of your gut and can…

book

5 minutes

|

calendar

25 May 2023

Featured

Tips to Deal with Acid Reflux at Night

Can you relate to the feeling of acid rising in your throat when you lie down and try to sleep? If you are suffering from acid reflux, then you must be all too familiar with this feeling. Acid reflux sufferers know from experience that bedtime can bring on a whole new set of symptoms. The good news is that there are steps you may do to lessen acid reflux episodes and their severity, as well as to lessen the difficulties… Read more

Most read

Tips to Deal with Acid Reflux at Night

Tips to Deal with Acid Reflux at Night

Can you relate to the feeling of acid rising in your throat when you lie down and try to sleep? If you are suffering from acid reflux, then you must be all too familiar with this feeling. Acid reflux sufferers know from experience that bedtime can bring on a whole new set of symptoms. The good news is that there are steps you may do to lessen acid reflux episodes and their severity, as well as to lessen the difficulties…

book

4 minutes

|

calendar

06 Apr 2023

Most read

Understanding Acid Reflux

4 minutes

06 Apr 2023

Understanding Acid Reflux

Have you been suffering from a sore throat and bouts of heartburn frequently? Do you constantly have a bad taste in your mouth? You may have a condition called acid reflux. This means that the muscle that closes down the food pipe in the stomach i.e oesophagal sphincter isn't fully contracted due to which your stomach acid and food may be leaking into your oesophagus. Although it may sound complicated, you have nothing to worry about! We are here with… Read more

Editor’s pick

Understanding Acid Reflux

Understanding Acid Reflux

Have you been suffering from a sore throat and bouts of heartburn frequently? Do you constantly have a bad taste in your mouth? You may have a condition called acid reflux. This means that the muscle that closes down the food pipe in the stomach i.e oesophagal sphincter isn't fully contracted due to which your stomach acid and food may be leaking into your oesophagus. Although it may sound complicated, you have nothing to worry about! We are here with…

book

4 minutes

|

calendar

06 Apr 2023

Editor’s pick

Exercises for Acid Reflux

5 minutes

13 Aug 2023

Exercises for Acid Reflux

If you’re suffering from acid reflux you may be scared of working out as many exercises can bring out the worst symptoms of your disease. But doctors keep telling you to lose weight to cure the symptoms. Are you finding it tough to jostle between the two opposite realities? Don’t worry! We are here with a full guide on how to plan your workout regimen with acid reflux to stay healthy, safe and happy. Acid reflux is a condition where… Read more

Featured

Exercises for Acid Reflux

Exercises for Acid Reflux

If you’re suffering from acid reflux you may be scared of working out as many exercises can bring out the worst symptoms of your disease. But doctors keep telling you to lose weight to cure the symptoms. Are you finding it tough to jostle between the two opposite realities? Don’t worry! We are here with a full guide on how to plan your workout regimen with acid reflux to stay healthy, safe and happy. Acid reflux is a condition where…

book

5 minutes

|

calendar

13 Aug 2023

Featured

Recipes to manage Acid Reflux, approved by nutritionists

View all
Understanding Metabolism

Aloo Chana

A comforting preparation of tender potatoes and protein-rich chickpeas in a flavorful blend of spices.

15 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Vegetable Poha

A Maharashtrian delicacy that is a perfect balance of taste and nutrition.

12 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Pear Oatmeal Porridge

A truly comforting meal with the goodness of oats & cinnamon - makes for a perfect breakfast.

4 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Healthy Oats Pudding

A guilt free pudding enriched with fibre and the goodness of garden cress seeds

9 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Jamun Banana Smoothie Bowl

A heart-healthy smoothie bowl with the goodness of jamun and yoghurt

7 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Jamun Raita

A quick and healthy option as a side dish for any meal

4 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Jowar Oats Cheela

A delicious savoury crepe with added benefits of jowar

10 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Chicken Pulao

Wholesome rice dish to be enjoyed with steaming curries

12 INGREDIENTS

|

90 MINS.

Understanding Metabolism

Lemon Chicken

Zesty and healthy chicken, perfect to be had with salad or bread

7 INGREDIENTS

|

150 MINS.

View all