A Morning Smoothie That Will Help With Acid Reflux
I make this Anti-Reflux Energizing & Healing Morning Smoothie for my son almost every morning. He was born with a rare birth defect in his esophagus called Esophageal Atresia. You can read our story HERE. A big percentage of EA survivors battle constantly with acid reflux. In fact, I was told by the specialist that my son would need to take medications for it for life!
Honestly, I wasnt too thrilled with that idea. I would never recommend going against your doctors recommendations, but for me personally, it just didnt feel like the right way to go. All medications can cause side effects, especially when taken long-term. So I started looking into natural remedies and ways to help with reflux other than meds. Of course, I discussed them with my sons doctor, too.
Well, he has been meds free since he was 2.5 years old! With more and more studies linking popular heartburn and GERD meds to heart and kidney problems, Im really happy I made that call. Again, though, this is NOT medical advice. You need to look at the pros and cons and talk to your own specialists to determine the best treatment for your condition.
Do High Fat Foods Cause Heartburn
Are pizza, fried chicken, burgers, and fries the foods most likely to trigger heartburn? Certainly, fatty and deep-fried food is likely to be harder to digest and will trigger more stomach acid, which can lead to heartburn4. The confusing thing though, is that many highly nutritious foods including nuts, cheese and avocados are also high in fat and can similarly trigger symptoms5. Heartburn is triggered because high-fat foods relax the lower esophageal sphincter muscle, which acts as a barrier between your food pipe and your stomach. If this muscle relaxes, stomach acid can escape from the stomach to the esophagus causing acid reflux. Making small changes to your diet, such as reducing portion size, can significantly help reduce your risk of heartburn.
Foods That May Cause Heartburn
Heartburn is an uncomfortable symptom thats quite common.
People often describe it as a painful, burning sensation that occurs in the lower chest area and radiates toward the mouth. Some people with heartburn also describe having a sour taste in their mouth .
If you frequently experience heartburn, you may have noticed that certain foods can bring it on or make it worse.
This article lists 9 foods that may cause heartburn. It also explores methods you can use to reduce heartburn symptoms.
GERD develops when contents of the stomach flow back into the esophagus, causing symptoms like:
- chest pain
- a sour taste in the mouth from regurgitation
Normally, stomach acid doesnt reach the esophagus because of a barrier between the esophagus and stomach called the lower esophageal sphincter . This ring-like muscle naturally stays closed and normally only opens when you swallow or burp (
Impairment and relaxation of the LES is just one possible cause of GERD.
Other factors that may increase the risk of developing GERD include (
- being over the age of 50
- drinking excessive amounts of alcohol
- having a musculoskeletal disorder
- taking certain medications, such as benzodiazepines, NSAIDs, or antidepressants
The American College of Gastroenterology doesnt currently recommend that people with GERD eliminate certain foods from their diet.
Here are 9 foods that may cause heartburn.
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First Of All What Is Heartburn
Heartburn may affect your body when you excessively consume foods that are either too acidic or high in fat. Heartburn symptoms include discomforting pain in the chest and even around the throat. Other than that, an upset stomach also happens to be a common symptom of heartburn. It may also lead to acid production in the stomach and further lead to gastroesophageal reflux disease. Considering how severe the consequences are, consuming fatty, acidic, and spicy foods in moderation is always advisable. Lets move to our list of problematic foods in terms of heartburn and acid reflux.
How Do Antacids Work To Treat Heartburn
Antacids reduce the amount of stomach acid, relieving your heartburn. These medications can also be used to soothe stomach upset, indigestion and other pains in your stomach. Some antacids contain simethicone, which reduces gas. Antacids that you can get without a prescription include:
Make sure you always follow the instructions on the package or talk to your doctor about the right way to use an antacid. If you use tablets, chew them well before swallowing for faster relief.
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Will Eating This Give Me Heartburn
To answer this question, we first must understand what heartburn is. It is a burning discomfort usually in the center of the chest that continues up to the throat in some individuals. Stomach acid refluxes into the esophagus and irritates its tissue. Certain foods trigger heartburn and you need to identify the foods that trigger your heartburn. This slideshow may help you identify foods that may trigger heartburn and offers suggestions about how the risk for heartburn can be reduced.
Heartburn And Garlic And Onion
Bonnie Taub-Dix, MA, RD, says, “Some people with heartburn do not do well with either garlic or onion.” Taub-Dix, a spokeswoman for the American Dietetic Association, is a nutritionist in private practice in New York City and Woodmere, N.Y. “It’s all very individual,” she says. For avoiding heartburn, she offers the following suggestion: “Keep a food log to help you track the foods that are your heartburn offenders, and try to develop a list of safe foods.” Foods like broiled chicken, baked sweet potatoes, toast, or cottage cheese, she says, are on the safe side of the heartburn food list.
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Resistant Starch Rice Pudding
My low sugar, egg-free, bone broth infused version of rice pudding makes a great breakfast option. It is also a great food for soothing ulcers.
It is full of easy to digest low-FODMAP carbs if you stick to a half-cup cup serving.
I cooked the rice in bone broth in my Instant Pot.
You cant taste the broth in the final dish, but it adds protein, amino acids and gut-healing gelatin. If you make the rice with water, you can add a scoop of collagen powder.
To make it creamier, blend half of the rice pudding and add it to the other half. This makes it thick and creamy without eggs to thicken.
The best kind of rice to use is basmati or jasmine rice as theyre the easiest to digest. If you tolerate brown rice you can use that too, but the extra fiber may be tougher to break down if you have weak digestion.
This can be customized with your favorite flavors or toppings, and eaten hot or cold. I prefer it hot.
Makes 4 half-cup portions.
2 cups of rice cooked in bone broth
1 cup of non-dairy milk
1 Tablespoon of honey
Vanilla, cinnamon and salt
Optional add ins:
1-2 Tablespoons of collagen, lemon or orange zest, goji berries, chia seeds, sunflower seeds or pumpkin seeds, chai spices, sliced banana, nut butter, butter, spirulina
Cook the rice in water or bone broth. I used an Instant Pot to cook my rice. The rule of thumb is 2 parts liquid to 1 part rice. One cup of uncooked rice should yield 3 cups of cooked rice.
Sodas And Gassy Drinks
Sodas and gassy drinks are other beverages that are known to worsen acid reflux. Even varieties without caffeine can be a problem. It is believed to be related to the stomach distension that occurs with consuming carbonated drinks. These beverages may also cause a short term increase in the acidity of the stomach juices. However, there have been some studies into the effects of carbonated beverages on gastroesophageal reflux disease that has revealed the contrary. As with caffeinated beverages like coffee, drinking soda and other carbonated drinks may play a role in worsening acid reflux particularly when consumed in large amounts or just before sleeping.
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Follow The Gerd Diet To Make Your Anti
The GERD diet is one of the best doctor-approved natural ways to prevent and ease the symptoms of acid reflux. The entire diet is based on the scientifically proven principal that certain foods either cause or increase the severity of acid reflux, while others prevent or ease it. Check out my list of the best and worst foods to eat for acid reflux. Some of the best foods to eat also happen to work beautifully together in a smoothie! They include:
- Root veggies, like carrots and beets
- Green veggies, such as kale and spinach
- High-fiber foods
- Alkaline foods such as bananas, melons, and nuts
- Foods with high water content, like watermelons and cucumbers
Along with these top foods to include in an anti-reflux smoothie, other ingredients that are okay on the GERD diet include:
- Non-fat milk or low-fat yogurt
- Lemon water mixed with honey
That last one is a bit surprising, isnt it? After all, as well see in a moment, citrus fruits are on the no-fly list. However, when combined with honey and taken in small amounts, it actually has more of an alkalizing effect, according to Hopkins Medical Center.
As for milk, while the full-fat version can irritate your stomach, fat-free milk acts as a buffer, so small amounts can help temporarily relieve GERD symptoms. That said, there is a better alternative: coconut water.
More Ways To Avoid Heartburn
Sometimes it not just what you eat, but how you eat. Check out these tips for taming those searing symptoms.
Dont slouch when eating. It may be tempting to settle into the cushions and watch TV while inhaling that plate of Buffalo wings. But sitting less than straight while you chow down can encourage gastric juices to head in the wrong direction. Doctors say its also important stay upright for 45 to 60 minutes after eating. If stomach acid does escape, gravity will send that noxious stuff back to where it belongs: your stomach. Liquid and gas want to go to the path of least resistance, Pichetshote says. If youre laying down it can easily go up toward your head. If youre a little more upright, it has to fight gravity to move upward. The same goes for sleeping: Wait at least two to three hours after eating before hitting the sack.
Find your sweet spot. Overeating is never a good idea. When your stomach is distended and bloated, acid can rise back into the esophagus, triggering symptoms. But an empty stomach can cause problems, too. Go more than three to four hours without a meal or snack, and stomach acid which would usually be used in the digestive process to break down food collects. The best approach? Eat smaller meals and eat slowly. And choose water to wash things down.
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Heartburn Foods: Find Your Triggers
Taub-Dix’s advice is to use the above list as a guide to help you figure out your heartburn foods and heartburn trigger situations. And remember, she cautions, even if your favorites are not on this list, you don’t necessarily have a free pass. “Too much of any food can trigger heartburn,” she says. It’s not just what you eat it’s how much you eat and when you eat it. “Consuming a large meal right before you lie down,” she says, “will likely cause heartburn even if it doesn’t include any of these heartburn foods.”
What Does Heartburn Feel Like
Heartburn typically feels like a burning in the center of your chest, behind your breastbone. When you have heartburn, you may also feel symptoms like:
- A burning feeling in your chest that can last anywhere from a few minutes to a couple of hours.
- Pain in your chest when you bend over or lay down.
- A burning feeling in your throat.
- A hot, sour, acidic or salty taste in the back of your throat.
- Difficulty swallowing.
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Take It Easy On The Tomatoes
These tasty, healthy fruits are unfortunately also very acidic and irritating to the stomach and esophagus. When coupled with stomach acids that creep up into the esophagus and cause uncomfortable heartburn, reflux just gets worse. Avoid tomatoes and tomato-based products this includes a wide range of foods, such as ketchup, pizza with tomato sauce, pasta sauce, and chili. Steer clear of them to better manage your heartburn.
Foods That Relieve Heartburn Symptoms
OK, technically not a food , but it seems that gum chewers may be onto something when it comes to heartburn prevention. Research has shown that chewing sugar-free bicarbonate gum can help increase saliva production and clear the esophagus of painful acids. We recommend keeping a pack handy in case any of the offending foods mentioned make it onto your plate .
2. Whole-Grain Bread
Yay! Another great reason to eat more carbs! It seems that unlike fatty meats and dairy, high-fiber foods may have a protective role in reducing the risk of reflux.One study found that participants who ate higher fiber bread were twice as likely to relieve their heartburn symptoms than those who ate lower fiber bread.
While the exact rationale for this association is largely unknown, its believed that fiber reduces nitrites in the stomach that otherwise play a role in relaxing the lower esophageal sphincter. Heres a little dietitian tip to help you get your 25-37 grams per day of fiber: When choosing a bread, look for one with at least 4 grams of fiber per serving.
3. Fruits and Vegetables
You know you dont need another reason to get your fruit and veggie fix, but hey, here it goes. In addition to providing a healthy dose of that reflux-reducing fiber, produce also is rich in vitamins A, C, and E, which have a protective effect against reflux thanks to their antioxidant properties. Just be sure to avoid any of the higher acid veggies like oranges, lemons, citrus, and tomatoes.
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Reducing Teas Caffeine Content
What can you do if you still want to have your cup of tea but cannot handle the heartburn? Luckily for you, there are some simple techniques that could help you with this.
The first option lies in finding a tea type that has less caffeine. You see, many factors go into determining the caffeine content in tea. These include field conditions, the age of the plant, growing region, soil nutrients and such othersalso, the processing matters. Black tea will have the most caffeine, while white tea will have the least. The other options under the camellia sinensis plant will fall between these two extremes.
The second step goes into how you prepare the tea. The brewing time should be shorter than a minute as this reduces caffeine content by up to 50%. Also, you can use the same leaves for subsequent cups such that you get more use out of them. Plus, this would reduce your caffeine intake in one day. Work on reducing the number of tea leaves you use in one cup. Where a recipe calls for a teaspoon of tea leaves, how about you work with half?
These two tips will go a long way in reducing your chances of acid reflux. Or better yet, go for decaf options.
How To Avoid Heartburn
When it comes to acid reflux, there are certain foods that are almost universally problematic.
The best strategy is to avoid them entirely. But unfortunately, they often make up over half of many peoples diets.
In Dropping Acid: The Reflux Diet Cookbook & Cure, authors Jamie Koufman, MD, Jordan Stern, MD, and French master chef Marc Bauer share foods they consider hazardous, based on medical literature and their experience treating thousands of patients.
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Best Foods For Acid Reflux
A diet balanced with vegetables, protein and fruits is best, Dr. Khaitan says. Examples of the best foods for acid reflux include:
- Chicken breast Be sure to remove the fatty skin. Skip fried and instead choose baked, broiled or grilled.
- Lettuce, celery and sweet peppers These mild green veggies are easy on the stomach and wont cause painful gas.
- Brown rice This complex carbohydrate is mild and filling just dont serve it fried.
- Melons Watermelon, cantaloupe and honeydew are all low-acid fruits that are among the best foods for acid reflux.
- Oatmeal Filling, hearty and healthy, this comforting breakfast standard also works for lunch.
- Fennel This low-acid crunchy vegetable has a mild licorice flavor and a natural soothing effect.
- Ginger Steep caffeine-free ginger tea or chew on low-sugar dried ginger for a natural tummy tamer.
What Are The Symptoms Of Acid Reflux
A big symptom of acid reflux is a burning sensation, otherwise referred to as heartburn, which occurs when acid creeps back up the esophagus from the stomach. Thats why people grasp at their chestthe pain can literally take their breath away.
Since acid is flowing backward, aka up the esophagus, swallowing can be difficult and there could be the feeling that theres a lump in the throat. But the symptoms dont stop thereother parts of the body take the heat, too.
There are lots of factors that go into a good nights sleep, and feeling like your chest is burning isnt one. Nighttime acid reflux can disrupt sleep, make asthma worse, and may cause coughing, according to the Mayo Clinic. So consuming things that can help prevent these symptoms is key for making sure it doesnt mess up slumber, which then leads to other adverse effects.
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