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Managing Acid Reflux Through Diet

Acid reflux is a common digestive disorder, characterised by a burning sensation in the chest, it occurs when stomach acid flows back into the oesophagus.


Acid Reflux

While medications are often prescribed to manage symptoms, research suggests that adjusting your diet can be a more effective and sustainable solution. In this blog, we explore how diet modifications can help counteract acid reflux and reduce the need for medication.


Understanding Acid Reflux

Acid reflux, or gastroesophageal reflux disease (GERD), happens when the lower oesophageal sphincter (LES) – the muscle that acts as a valve between the oesophagus and stomach – doesn't close properly. This malfunction allows stomach acid to escape into the oesophagus, causing discomfort and potential damage to the oesophageal lining.


Common symptoms include:

  • Heartburn

  • Regurgitation of food or sour liquid

  • Difficulty swallowing

  • Chronic cough

  • Laryngitis

The Role of Diet in Managing Acid Reflux


Foods to Avoid

Certain foods and beverages can trigger or exacerbate acid reflux by irritating the oesophagus or increasing stomach acid production. To manage acid reflux through diet, consider avoiding the following:


  1. Spicy Foods: Ingredients like chili, hot peppers, and other spices can irritate the oesophagus.

  2. Citrus Fruits: Oranges, lemons, and grapefruits are highly acidic and can worsen symptoms.

  3. Tomatoes: Both raw and cooked tomatoes, as well as products like ketchup and pasta sauce, are highly acidic.

  4. Chocolate: Contains both caffeine and theobromine, which can relax the LES and increase acid reflux.

  5. Caffeine: Found in coffee, tea, and some sodas, caffeine can relax the LES.

  6. Alcohol: Alcoholic beverages can relax the LES and increase stomach acid production.

  7. Fried and Fatty Foods: These can slow down digestion and increase pressure on the LES.

Foods to Include

In contrast, some foods can smooth the oesophagus thus reducing stomach acid production. Incorporate more of these into your diet:


  1. Vegetables: Green beans, broccoli, and cucumbers are low in fat and sugar and help reduce stomach acid.

  2. Non-Citrus Fruits: Bananas, melons, apples, and pears are less likely to trigger reflux symptoms.

  3. Whole Grains: Oatmeal, brown rice, and whole grain bread are good sources of fibre and can help absorb stomach acid.

  4. Lean Proteins: Chicken, turkey, fish, and tofu can provide essential nutrients without contributing to reflux.

  5. Healthy Fats: Avocados, nuts, and seeds are healthier fat options that don't trigger reflux.

Eating Habits

In addition to what you eat, how you eat can also influence acid reflux:


  1. Smaller, More Frequent Meals: Eating large meals can increase pressure on the LES. Opt for smaller, more frequent meals to ease digestion.

  2. Chew Thoroughly: Chewing food well helps initiate the digestive process and reduces the workload on your stomach.

  3. Avoid Eating Before Bed: Wait at least 2-3 hours after eating before lying down to prevent night-time reflux.

  4. Stay Upright: Maintain an upright posture during and after meals to facilitate digestion.

Lifestyle Change

Beyond dietary adjustments, certain lifestyle changes can further reduce acid reflux symptoms:


  1. Maintain a Healthy Weight: Excess weight can put pressure on the abdomen, pushing stomach contents into the oesophagus.

  2. Quit Smoking: Smoking can weaken the LES and increase acid reflux risk.

  3. Elevate the Head of Your Bed: Raising the head of your bed by 6-8 inches can help prevent acid from traveling back into the oesophagus during sleep.

  4. Wear Loose-Fitting Clothing: Tight clothing can put pressure on the abdomen and LES.

Conclusion

While medications can provide temporary relief from acid reflux, adjusting your diet and lifestyle offers a natural and long-term solution.


By identifying and avoiding trigger foods, incorporating beneficial foods, and adopting healthy eating and living habits, you can manage acid reflux effectively and reduce your reliance on medication.


If you suffer from this or any other digestive issues, book a free Pre-Consultation with our expert Nutritional Consultant to discuss whether food intolerances play a role in your acid reflux.

 

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