What acid reflux foods should I avoid?
This is a question most people with acid reflux struggle on. Promoting healthy nutrition that is based on avoiding certain foods while increasing the intake of others has the potential to confer significant long-term health benefits among acid reflux.
Lifestyle and dietary alterations are considered to be an integral part of any long-term GERD treatment.
The foods we consume play an important role when it comes to keeping our body’s delicate natural inner balance.
Since certain foods and dietary habits have been found to, directly and indirectly, promote the aggravation of acid reflux, avoiding those foods and adopting specific dietary habits for optimal digestion could have a tremendously positive effect on the condition.
The following are examples of these types of foods:
- Coffee and other caffeine-containing beverages lead to increased acidity, so avoid large amounts of coffee. Try to limit your daily coffee consumption to two cups or less. If possible, split your coffee cup into two half cups, and reduce coffee drinking before bedtime.
- Alcohol can irritate the stomach and relax the LES muscle, leading to increased acidity and reflux.
- Unhealthy, high-fat foods are among the biggest culprits behind GERD symptoms. They take longer to digest and aren’t easily eliminated out of the body, thus increasing the chances that acid will splash up into your esophagus.
- The only exceptions are omega-3 fatty acids from fish and fish oil, which are in fact powerful anti-inflammatory agents.
- Chocolate contains a great deal of caffeine and fat. This may increase acidity and worsen digestion and hence should be avoided. If you are a devoted chocolate enthusiast, go for dark, organic varieties, and eat no more then two to three tiny squares two to three times per week.
- Milk and milk-based products that contain a big proportion of calcium should also be avoided before bedtime.
- Peppermint, spearmint, and other mints can worsen acid reflux symptoms. Avoid foods that contain strong mints, including mint-based herbal teas.
- Acidic foods (such as oranges and tomatoes) and cruciferous vegetables (onions, cabbage, cauliflower, broccoli, brussels sprouts) promote the opening of the esophageal sphincter, thus increasing acid reflux.
What are foods that may help to reduce acid reflux symptoms?
- Non-Cruciferous Leafy Greens such as beet greens, chicory, cilantro, Moringa, parsley, spinach, and wheatgrass.
- Ginger is known to have many inflammatory properties. It also has been praised for its gastrointestinal distress and metabolism benefits. Ginger is very versatile and can be used in drinks and food preparation.
- Egg whites Are a good source of protein and also have a low acidic quality which makes them a good food choice to combat acid reflux.
- Oatmeal is high in fiber and is low in acidity. The fiber component is also good for digestion making oatmeal a winner.
- Lean meats and seafood such as turkey, chicken, and fish are great choices that also allow for the benefits of GOOD fats and protein strength and cognition.
With these dietary changes and a healthy motivation to alter your lifestyle, you can be on your way to overcoming acid reflux and improving the quality of your life and well-being.
Whatever your current condition is, you can finally decide to improve your quality of life by adopting a holistic approach.
You will have the power to make it happen!