What Aggravates Acid Reflux
Acid reflux occurs when the sphincter at the base of the esophagus isnt working well, allowing fluid from the stomach to enter the esophagus. The worst foods for reflux can worsen painful symptoms, while other foods can soothe them, says UH gastrointestinal surgeon Leena Khaitan, MD
Diet changes can significantly affect acid reflux and allow you to avoid other treatments, Dr. Khaitan says.
How To Get Heartburn And Indigestion Relief
For general healthful digestion and also to minimize the acid reflux, ensure that you get a lot of fiber from various non-citrus fruits, whole grains, and vegetables. Drink enough fluids to aid your own body absorb lubricate food waste, significant nutrients, and also follow low fat approaches when cooking. Attempt drinking chamomile tea right after dinner or just before bedtime, because it is thought to really have a relaxing influence on the gut. Frequent smaller meals also can help reduce indigestion and heartburn episodes. Make sure you eat your snacks and meals in a peaceful, relaxed feeling where there is little or no distractions and noise. Do not lie down straight away after having a meal. Read more about heartburn and indigestion relief.
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.
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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.
What The Research Says
No diet has been proven to prevent GERD. However, certain foods may ease symptoms in some people.
Research shows that increased fiber intake, specifically in the form of fruits and vegetables, may protect against GERD. But scientists arent yet certain how fiber prevents GERD symptoms.
Increasing your dietary fiber is generally a good idea. In addition to helping with GERD symptoms, fiber also reduces the risk of:
Talk to your doctor if you have questions about whether certain foods should be a part of your diet. Foods that help improve acid reflux for one person may be problematic for someone else.
Working with your doctor can help you develop a diet to control or lessen your symptoms.
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When To See A Doctor
Most people who experience heartburn can successfully eliminate symptoms with lifestyle and dietary changes. However, in other cases, patients may need medical treatments to find relief.
In addition to the discomfort that heartburn causes, it can also lead to esophageal cancer. If you experience heartburn on a daily basis, it is best to see a doctor. For severe heartburn cases, patients may need surgery or medications.
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What Foods Help Acid Reflux Go Away
- ENT Institute
What foods help acid reflux go away? Acid reflux is one of the most irritating feelings that we deal with. It not only feels like our insides have been set aflame, but theres generally chest pain that comes with it. Other symptoms include burping, hiccups, nausea, and sore throat to name a few. Generally it shows up at the worst times too for example, during a business meeting that could make or break your chances of promotion, or better yet, on a date with someone you greatly admire and hope to continue a relationship with.
To make matters worse, its really gross when you think about what acid reflux really means. WebMD describes it like this: acid produced by your stomach can move up into your esophagus. This can cause symptoms such as a burning chest discomfortheartburn. If acid reflux symptoms happen more than twice a week, you may have acid reflux disease, also known as gastroesophageal reflux disease . . To think that stuff from your stomach is coming up the esophagus into your throat is not fun to wonder about.
And if that wasnt enough, acid reflux and GERD are known to be a cause of esophageal cancer a deadly cancer that is on the rise. According to the Mayo Clinic, Esophageal cancer is the sixth most common cause of cancer deaths worldwide. . Using that same source, here are symptoms of esophageal cancer:
- Hard time swallowing
- Chest pain and burning sensations
- Coughing and hoarseness
- Unexplained weight loss
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How A Doctor Can Help
If you have heartburn two or more times a week and changes to your diet or eating pattern haven’t helped, consult a doctor. A gastroenterologist can perform tests to measure the acidity in your stomach and see if frequent acid reflux has damaged your esophagus.
GERD is often treatable through a combination of lifestyle changes and medication. But persistent symptoms of reflux need thorough evaluation by a gastroenterologist who can find the underlying cause and discuss available treatment options.
The Johns Hopkins Heartburn Center
GERD is an ongoing condition that often requires more attention than over-the-counter treatments can offer. The Heartburn Center at Johns Hopkins Medicine provides personalized care to help patients find relief.
More Tips To Heal From Acid Reflux
The best solution to recover from acid reflux is to address the real cause. Instead of reaching for the Tums or Prilosec after you eat, try taking a high-quality digestive enzyme before meals, so you can safely break down and absorb foods without acid build-up, gas, and bloating.
A high-quality probiotic such as Microbiome Balance can also restore a healthy balance of gut flora to aid in healthy digestion, soothe an inflamed gut, and get you on the path to healing from heartburn fast!
Another proven solution to reducing acid reflux is through identifying food intolerances.13 In fact, its an ideal first line of treatment! When you take out the top inflammatory foods, you can see a drastic decrease in those dreaded heartburn moments.
Want to get started on dropping the top 7 most inflammatory foods, identify the ones that are aggravating your gut, and finally get your heartburn under control? Try my 7-Day Stop, Drop & Swap Challenge! Its fun, its free, and its the first step toward a healthier gut for life.
Studies have also shown that a high-sugar diet can aggravate acid reflux, while lowering your sugar impact can help you heal.14 My New York Times bestseller Sugar Impact Diet shows you how to cut down on high sugar-impact foods without cravings, irritability, and other nasty withdrawal symptoms.
Have questions? Follow me on and and let me know how my team and I can best support you!
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Holistic Dietary Strategies For Gerd
A comprehensive GERD treatment plan must consider additional factors beyond basic dietary changes.
For many people with digestive issues, restoring balance to the bacterial flora in the intestines may be beneficial. Eating fermented and pre-biotic foods might help to achieve this.
People call the bacteria in these foods probiotics. Probiotics may reduce digestive issues by balancing the digestive system as a whole. Prebiotics are foods that are rich in fibers that selectively grow beneficial bacteria.
Foods that contain natural probiotics include:
Fennel Is A Flavorful Herb That May Help Settle The Stomach
Fennel is a crunchy herb that looks like a cross between onion and celery even though it’s actually a member of the carrot family.
” neutral pH helps settle the stomach. It is a great food for acid reflux and actually seems to improve stomach function through improving gastric motility,” said Dr. Nusbaum.
Fennel can be consumed raw or cooked and its seeds can be used to add flavor to dishes like chicken and fish.
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Foods That May Cause Heartburn
Foods commonly known to be heartburn triggers cause the esophageal sphincter to relax and delay the digestive process, letting food sit in the stomach longer, says Gupta. The worst culprits? Foods that are high in fat, salt or spice such as:
- Fried food
- Carbonated beverages
“Moderation is key since many people may not be able to or want to completely eliminate these foods,” says Gupta. “But try to avoid eating problem foods late in the evening closer to bedtime, so they’re not sitting in your stomach and then coming up your esophagus when you lay down at night. It’s also a good idea to eat small frequent meals instead of bigger, heavier meals and avoid late-night dinners and bedtime snacks.”
Foods To Avoid To Prevent Heartburn
More than half of heartburn sufferers taking medications feel less than satisfied with their results . Fortunately, there are many remedies for heartburn besides simply reaching into the medicine cabinet just a few diet changes may be enough ward off the fiery sensation. Though it very much depends on the individual, there are several common trigger foods that tend to affect many people and may be worth avoiding.
- Large, fatty and/or fried meals
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Improving Sleep Position And Habits
Raising the head of your bed 15 cm to 20 cm will help keep stomach acid from flowing into your esophagus when you are sleeping. You can do this by putting blocks underneath your bed frame or by placing a foam wedge under the head of your mattress. Using extra pillows will not work.
Lying down soon after eating will also increase the chance of getting heartburn. After you eat, wait 2 to 3 hours before you lie down. Late-night snacks aren’t a good idea.
Weve Been Approaching Heartburn And Acid Reflux The Wrong Way
Its time to bust a common myth about acid reflux and heartburn! Weve been treating acid reflux and heartburn by reducing stomach acid, but scientific research has found that more often, the real problem is the presence of too little stomach acid! 4
This makes perfect sense because, as a natural part of aging, our stomach acid begins to decline after the age of 20.5 Also, 65% of people using antacids are 45 and older, and there is just no evidence that too much acid is a common culprit for heartburn. 6
Despite our tendency to blame stomach acid for heartburn, we actually need a healthy supply of stomach acid to break down food, signal digestive enzymes to break down protein, fats, and carbs, and get rid of unwanted bacteria and pathogens that are in our food and water. 7
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What To Drink For Acid Reflux
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GERD symptoms are affected by what you eat. The symptoms can include coughing, nausea, and hoarseness. Burping, sore throat, and regurgitation are also commonly associated with GERD. What you decide to incorporate or avoid in your diet can help relieve some of your symptoms.
Herbal teas help improve digestion and soothe many stomach problems, such as gas and nausea. Try caffeine-free herbal tea for acid reflux, but avoid spearmint or peppermint teas. Mint triggers acid reflux for many.
Licorice helps increase the mucus coating of the esophageal lining, which helps calm the effects of stomach acid. However, theres insufficient evidence to confirm the effectiveness of fennel, marshmallow root, or papaya tea.
Other Tips To Reduce Heartburn Symptoms
Implementing healthy foods in your diet is a good start to ease heartburn. However, to get rid of heartburn is necessary to change lifestyle habits like:
- Dietary Modifications: Besides implementing healthy foods, to eliminate heartburn, you will need to avoid certain foods such as acidic foods like coffee, citrus fruits, and alcoholic beverages. Other foods to avoid are spicy foods and saturated-fatty foods.
- Exercise: First, to prevent any health issues, it is important to exercise according to your physiological needs. To reduce your chances of getting heartburn, we recommend having a soothing meal, such as oatmeal, 3 hours before exercising.
- Resting Positions: After eating, avoid laying down on your back for at least 3 hours. To soothe heartburn symptoms, lie down on your left side.
- Stress: Stress can also worsen heartburn symptoms. To manage stress, we highly encourage you to try meditation.
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Eating Spinach Can Potentially Help Reduce Stomach Acidity
“Spinach is rich in calcium, which increases bone health, and it’s highly alkaline, which helps the stomach to reduce acidity levels,” Scabardi said. Spinach is a versatile ingredient that can be added to recipes or smoothies in order to get the most out of its potentially soothing impact on heartburn.
How To Prevent Heartburn Through Diet And Lifestyle
Gaby Vaca-Flores, RDN, CLE, sheds light on how to prevent heartburn from occurring and what causes it.
As a dietitian, heartburn is a common condition my clients complain about all the time. In fact, its so common that the American College of Gastroenterology reports that over 60 million Americans feel heartburn at least once a month. Thats about one in five people!
But before you reach for antacids, lets review what causes heartburn and simple dietary and lifestyle changes you can make to manage it.
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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.
Garlic Onions And Spicy Foods
Spicy and tangy foods, such as onions and garlic, trigger heartburn symptoms in many people.
These foods wont trigger reflux in everyone. But if you eat a lot of onions or garlic, make sure to track your meals carefully in your diary. Some of these foods, along with spicy foods, may bother you more than other foods do.
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Foods That May Help Reduce Your Symptoms
Reflux symptoms may result from stomach acid touching the esophagus and causing irritation and pain. If you have too much acid, you can incorporate these specific foods into your diet to manage symptoms of acid reflux.
None of these foods will cure your condition, and your decision to use these specific foods to soothe your symptoms should be based on your own experiences with them.
Additional Dietary Modifications To Control Reflux
Beyond dietary choices, there are also many other simple lifestyle changes a GERD sufferer can make in their day-to-day life to reduce symptoms.
- Chew Gum: Chewing gum stimulates the salivary glands. More saliva can dilute acid in the esophagus and encourage more swallowing.
- Avoid Eating Immediately Before Bed: Your body produces more stomach acid every time you eat. Therefore, it is best to avoid eating before bed because being in a horizontal position causes stomach acid to settle closer to the esophagus. Additionally, it can be beneficial for many people with GERD to prop themselves up in bed for this same reason.
- Keep Good Posture During and After a Meal: As stated, the position of your body can displace stomach acid. Even if you do not plan to go to bed anytime soon, it is still a good idea for those with GERD to sit or stand up straight following a meal. This helps ensure that pressure on the stomach or angled posture will not displace the additional acid created by eating.
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