Know The 8 Worst Foods For Acid Reflux Or Heartburn
Experts say you can uncover your specific triggers by paying close attention to how your body reacts to what youre eating. But you may well find one of the following eight foods pops up as a problem.
1. Fried, fatty foods. Talk about a triple whammy. First, foods that are high in fat and drenched in oil cause the lower esophageal sphincter the ring of muscle connecting the esophagus and stomach to relax, allowing acid to leak out and up into the esophagus. Also, they are digested slowly and sit in your stomach longer, giving gastric acid more time to work its way up into your esophagus, increasing your risk of heartburn. And high-fat food can cause weight gain. That extra poundage increases pressure on your abdomen, making it easier for fluid to travel upward, into the esophagus. Tip: Opt instead for lean cuts of meat, chicken and fish, cooked on the grill or in the oven.
2. Citrus fruits. Their vitamin C may be the draw, but these fruits high acid content makes them risky for reflux. Lemons and limes are the biggest culprits, but oranges, grapefruit, grapes and blueberries make the list, too. Tip: Offset their acidity by buffering them with more alkaline foods, such as low-fat yogurt.
5. Peppermint. A cup of refreshing, mint-infused tea can calm a turbulent tummy. But peppermint, in any form, can also cause gastric reflux and heartburn. Tip: Savor a cup of soothing chamomile tea or suck on licorice-flavored hard candy to soothe your stomach.
H2 Receptor Blockers Vs Proton Pump Inhibitors
Proton pump inhibitors are another type of medication used to reduce stomach acid and treat acid reflux or GERD. Examples of PPIs include esomeprazole and pantoprazole .
Both medications work by blocking and decreasing the production of stomach acid, but PPIs are considered stronger and faster in reducing stomach acids. However, H2 receptor blockers specifically decrease the acid released in the evening, which is a common contributor to peptic ulcers. This is why H2 receptor blockers are specifically prescribed to people who have ulcers or who are at risk for getting them. PPIs are more often prescribed for people who have GERD or acid reflux.
Doctors usually dont recommend taking both a PPI and an H2 receptor blocker at the same time. H2 receptor blockers can interfere with the effectiveness of PPIs. If your GERD symptoms dont improve with the use of a PPI, your doctor may recommend an H2 receptor blocker instead.
With all the food-centered traditions surrounding the holiday season, people tend to experience more symptoms of acid reflux during that time of year. You can lessen or prevent heartburn symptoms if you learn some simple strategies and stick to them, no matter the time of year.
How Do You Stop Getting Heartburn
Making changes to your eating habits can also ease heartburn.
13. Stay upright
Lying down after eating can put pressure on your sphincter, making it relax. Stay upright after eating.
14. Dont overeat
Eating too much and too often keeps your stomach full and creates pressure against your valve.
15. Eat smaller portions
Try eating small amounts more often to keep pressure off your sphincter. This can help relieve symptoms.
16. Take your time
Make your meals slow and intentional. Eating too quickly puts pressure on that valve, leading to symptoms.
17. Wait to exercise
Bending over, jumping around, and bouncing can worsen heartburn symptoms for some people. Give your system time to digest food before you exercise.
18. Avoid late snacks
Late-night snacking can lead to overeating. Eat nutrient-dense foods during the day to stay full and avoid late snacks.
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Adjust Your Sleep Position
Elevating your head and chest higher than your feet as you sleep can help prevent and ease acid reflux and heartburn. You can do this using a foam wedge placed under the mattress or by raising bedposts using wood blocks. Beware of piling pillows, as this usually isn’t effective and may even make your symptoms worse. Additionally, sleeping on your left side is thought to aid digestion and may work to limit stomach acid reflux.
Try Eating Like French People
If you suffer from heartburn after meals, then a few mealtime changes can help. The French can take up to 2 hours to eat a meal that an American can gobble down in 5 minutes. Thats why according to Healthgrades, the USA is #1 for heartburn.
- Eat slowly
- Talk to people while you eat
- Take small bites
- Chew well
Taking food in large sizes and quantities will lead to heartburn. Sit and relax after a meal to help reduce the risk of suffering from heartburn.
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Use Carom Seeds To Relieve Heartburn
Carom seeds or ajwain as they are known in India is an age-old remedy for heartburn and other gastric problems. It is one of the finest Ayurvedic remedies for heartburn and gas. Carom seeds have anti-acidic properties and thus act as natural antacids. Thymol present in carom seeds act against acidity and gives you relief from heartburn. It also soothes the mucous membrane of your stomach.
Ways to Use Carom Seeds for Heartburn
When To Talk To Your Doctor About Acid Reflux
It’s a good idea to speak with your doctor if the best foods for acid reflux do not relieve your symptoms, Dr. Khaitan says. Other options can include lifestyle changes, medications to block acid, and surgical procedures on the esophagus sphincter.
It is important to make a doctor’s appointment if you have heartburn or acid reflux that is severe or frequent, Dr. Khaitan adds. Chronic acid reflux is known as gastroesophageal reflux disease and can lead to esophageal cancer.
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Stay Away From Mint If Needed
Peppermint and spearmint are basic spices used to enhance food varieties, candy, biting gum, mouthwash, and toothpaste.
They are likewise famous fixings in home grown teas.
One controlled investigation of patients with GERD discovered no proof for the impacts of spearmint on the lower esophageal sphincter.
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More Foods To Soothe Heartburn
Other foods and herbs have long been treatments for reflux and upset stomach. But keep in mind that while they may provide relief for some, “they won’t work for everyone,” says gastroenterologist Jay Kuemmerle, MD, of Virginia Commonwealth University. You might want to try:
- Fennel. This crunchy vegetable with a licorice flavor makes a great addition to salads. There’s some evidence that fennel can improve your digestion. It has a pH of 6.9, so it’s low in acid, too.
- Ginger. A long-standing natural treatment for upset stomach, ginger does seem to have benefits for reflux.
- Parsley. That sprig of parsley on your plate isn’t only for decoration. Parsley has been a traditional treatment for upset stomach for hundreds of years. And there’s some evidence that it can help with acid reflux.
- Aloe vera. This is another old treatment for GI problems that seems to help with reflux. You can buy aloe vera as a plant or as a supplement — in capsules, juices, and other forms. It works as a thickener in recipes.Just make sure itâs free of anthraquinones , which can be irritating to the digestive system.
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Eating Bananas May Help To Settle Your Stomach
A portable healthy snack, bananas can sometimes aid in reducing the frequency of heartburn. Dr. Nusbaum told INSIDER that a banana’s natural pH can help settle the stomach and he said he recommends them to those who suffer from acid reflux.
However, Dr. Nusbaum said about 1% of patients with acid reflux find that their condition is actually worsened by bananas. So before using bananas as your go-to solution to acid reflux symptoms, you may want to test how your body reacts to them first.
The Science Behind How To Get Rid Of Asian Glow
When it comes to how to avoid Asian glow, it is all about breaking down acetaldehyde. So your question should shift from how to stop Asian glow, to how to help your body better break down acetaldehyde!
Most people rely on the livers ALDH2 enzymes to do all the work. But if you suffer from an alcohol flush reaction, your ALDH2 is deficient. This deficiency is why additional support is required.
Luckily, the human body naturally produces a substance that supports the ALDH2 enzyme called glutathione, one of the most potent antioxidants known to man. Unfortunately, it turns out that it is tough to supplement your body with glutathione directly.
As concluded in a study examining the effectiveness of taking glutathione orally:
Because of hydrolysis of glutathione by intestinal and hepatic gamma-glutamyltransferase, dietary glutathione is not a major determinant of circulating glutathione, and it is not possible to increase circulating glutathione to a clinically beneficial extent by the oral administration of a single dose of 3 g of glutathione.
The study found that you could not take glutathione supplements and expect its levels to increase it must happen indirectly.
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Worst Foods For Reflux
In general, anything that is fatty, acidic or highly caffeinated should be avoided. The worst foods for acid reflux list includes:
- Coffee and tea Caffeinated beverages aggravate acid reflux. Opt for teas without caffeine.
- Carbonated beverages The bubbles expand in your stomach, creating more pressure and pain. Choose plain water or decaf iced tea.
- Chocolate This treat has a trifecta of acid reflux problems: caffeine, fat and cocoa.
- Peppermint Dont be fooled by its reputation for soothing the tummy peppermint is an acid reflux trigger.
- Grapefruit and orange The high acidity of citrus fruits relaxes the esophagus sphincter and worsens symptoms.
- Tomatoes Also avoid marinara sauce, ketchup and tomato soup theyre all naturally high in acid.
- Alcohol This has a double whammy effect. Alcohol relaxes the sphincter valve but it also stimulates acid production in the stomach.
- Fried foods These are some of the worst foods for reflux. Skip the french fries, onion rings and fried chicken cook on the grill or in the oven at home.
- Late-night snacks Avoid eating anything in the two hours before you go to bed. Also, you can try eating four to five smaller meals throughout the day instead of two to three large meals.
Top 10 Heartburn Foods
Making changes to your diet is a great way to help ease heartburn. You can start by avoiding foods that are likely to worsen your symptoms and then add in other nutritious foods. There are no specific diets for acid reflux, but these top 10 heartburn foods might help:
High fiber foods keep you feeling full for longer. This can stop you from overeating, which might trigger heartburn. Fiber-rich diets have also been linked to lower acid reflux risk. Eating whole grains like oatmeal and whole grain rice can help.
Root vegetables like sweet potatoes are great sources of fiber and complex carbohydrates. Try roasting, grilling, or broiling sweet potatoes with other root vegetables like beets and carrots. Roasting brings out sweeter flavors and avoids frying, which can trigger heartburn. Make sure to leave out the garlic and onions, which can be irritating.
Ginger is well known for its soothing digestive effects. It can help with gas, nausea, and bloating, and its anti-inflammatory, which can help soothe an irritated digestive system. If you normally enjoy coffee, try switching to ginger tea. You can add a slice of fresh ginger to a mug of hot water.
Fruits are part of a healthy diet, but citrus fruits can trigger heartburn. Instead, focus on eating watery fruits like watermelon, cantaloupe, and honeydew. Extra water can help dilute stomach acid and ease your symptoms.
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Foods To Help With Heartburn
Last reviewed: Medically reviewed
Have you ever had a burning sensation in your chest after eating? Or felt as though acid was coming up from your tummy into your throat? If so, you have probably had heartburn.
Read on to learn what heartburn is and what causes it, which foods and drinks can help you feel better, and steps you can take to avoid getting heartburn. Youll also find advice about when to speak to a doctor.
Antacids Are Perpetuating Acid Reflux And Causing Even More Health Issues
Studies show that acid blockers reduce healthy bacteria in your gut and increase incidences of infection.8 One reason is because reducing the amount of acid in our stomachs with antacids helps unwanted bacteria survive transport through the stomach and get into the small intestines, creating conditions known as SIBO or SIFO.
In turn, this aggravates the gas, bloating, and heartburn you were trying to avoid in the first place! 9
And thats not all! Lowering stomach acids can also lead to other serious health conditions, such as vitamin deficiencies, osteoporosis, and more.10,11
The truth is that a majority of people taking medication to reduce stomach acids shouldnt be, and they can benefit from safer options.12
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How To Get Rid Of Heartburn Naturally
You can improve heartburn symptoms or get rid of it completely by making a few small changes to your lifestyle. Lifestyle changes you might want to try include:
- eating smaller meals more often to help avoid overeating
- elevating your head and shoulders in bed so your head and chest are positioned higher than your waist
- losing weight if you are overweight
- quitting smoking if you smoke
- cutting out food and drink from your diet that can trigger heartburn
- limiting your alcohol intake
- wearing loose-fitting clothes that are not tight around your waist
- not eating close to bedtime
If you suspect a medication you are already taking may be causing your symptoms, do not stop taking that medication unless you have consulted your doctor first.
How Can I Prevent Heartburn During Pregnancy
They say prevention is the best medicine, so knowing common heartburn triggers can help you keep the acid at bay.
Of course, pregnancy itself is a major trigger for heartburn. As your growing uterus puts pressure on your stomach, this pushes stomach acid up your throat.
Those lovely hormones are no help either. They tend to relax the valve between your stomach and esophagus, which makes it easier for acid to make its way upward.
While theres nothing you can do to stop this entirely, there are a few things that can help prevent heartburn from flaring up during pregnancy:
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Gerd Diet: Foods That Help With Acid Reflux
Getting a case of acid reflux once in a while isn’t unusual, but some people suffer from burning discomfort, bloating and belching almost every time they eat. About 20% of the population has gastroesophageal reflux disease , a chronic acid reflux condition that’s diagnosed by a doctor.
Normally, the esophageal sphincter protects the esophagus from stomach acid. However, if the sphincter relaxes, food can push upward through the loosened opening and cause acid reflux.
“Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD,” says Ekta Gupta, M.B.B.S., M.D., gastroenterologist with Johns Hopkins Medicine.
Foods That Help Relieve Heartburn
Certain dairy products, such as yogurt and warm milk, can help heartburn, according to the American Pregnancy Association. The APA recommends adding 1 tbsp. of honey to a warm glass of milk to help relieve heartburn. Alternatively, try eating a cup of yogurt when you begin to experience heartburn symptoms.
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Home Remedies To Get Rid Of Heartburn
Since heartburn is a minor problem, it usually goes away just as quickly. However, the discomfort can last for days if you continue with your current lifestyle and diet. If you have noticed that specific foods or beverages trigger heartburn, you should regulate your diet and avoid these eatables as much as you can. Alcohol, chocolate, coffee, citrus fruits, sodas, greasy foods, fatty or fried foods, etc., can cause heartburn so, avoid them.
Now, lets take a look at 15 home remedies that can help you get rid of heartburn.
- Stay upright for three hours after a meal
- Over-the-counter antacids to neutralize the acid in your stomach
- Prescription antacids
- H2 blockers that reduce the amount of acid your stomach makes
- Proton-pump inhibitors that further reduce the amount of acid your stomach produces and are available both over the counter and by prescription
- Prokinetics that help clear stomach contents and strengthen the LES
- Upper endoscopy, in addition to helping diagnose GERD, can be used to tighten the LES or fix a hiatal hernia
- Fundoplication is a surgical procedure in which the upper part of the stomach is wrapped around the lower part of the esophagus to strengthen the LES
If youre suffering from acid reflux, talk to your doctor about your options or find a doctor near you.