Acid reflux problems can happen if the valve of the lower esophageal sphincter is weak or damaged. The valve closes so that food can move up into the esophagus. The type of food you eat also affects the amount of acid your stomach creates. Eating the right type of food helps to reduce the amount of acid the stomach creates which is the key to control GERD (gastroesophageal reflux disease), acid reflux, or heartburn.
There are a few lifestyle tips for acid reflux that can help you control your acid reflux problem. Besides these, various foods will help you control the acid reflux or heartburn problem. Reflux happens when the stomach acid touches the esophagus causing pain and irritation. If you face this problem, you can include these foods to manage the symptoms of acid reflux.
These foods do not cure the acid reflux problem but do help to soothe the symptoms. These can be considered as lifestyle tips for acid reflux when it comes to eating food.
1. Vegetables
Vegetables are low in sugar and fat. They help to reduce stomach acid. You can include cucumber, potatoes, leafy greens, cauliflower, asparagus, broccoli, and green beans in your diet.
2. Ginger
Ginger is a natural ingredient with anti-inflammatory properties and a great treatment for heartburn as well as other gastrointestinal problems. Add ginger to your recipes, grated or sliced. You can also drink ginger tea to reduce the symptoms.
3. Oatmeal
Oatmeal should be had at breakfast. It is a whole grain and a good source of fiber. It absorbs stomach acid and reduces the symptoms of acid reflux. Other fiber options are whole grain rice or whole-grain breads.
4. Fruits
Non-citrus fruits include pears, apples, bananas, and melons. These are less likely to trigger acid reflux symptoms.
5. Lean meats
Lean meats like turkey, chicken, and seafood are all low in fat and help to reduce acid reflux symptoms. You can poach, bake, broil or grill them to keep it low-fat. It will help reduce acid reflux symptoms.
6. Egg whites
Egg whites are a great option. Avoid the yolk as it is high in fat and may trigger acid reflux.
7. Healthy fats
Healthy fats are to be found in sunflower oil, sesame oil, olive oil, flaxseed, walnuts, avocados, etc. If you reduce your intake of trans fat and saturated fat and replace it with these healthy fats, you will be able to reduce the acid reflux symptoms and lead a healthy life.
Heartburn is caused by many things and you need to find your trigger. You develop a burning sensation in the chest and stomach which you feel after having a hearty meal. Acid reflux may cause regurgitation or vomiting and the acid will move into the esophagus. Your symptoms may include a lump in the throat, swallowing difficulty, hiccups, burping, bloating, sore throat, and dry cough.
There is no single diet that will help in preventing acid reflux and every person has a different food trigger. Keep a diary and follow the question:
- What you eat
- What time you eat
- What symptoms you have
A week of tracking will help you to avoid certain foods and drinks. It will help you plan your meals well and also control your symptoms. Following these lifestyle tips for acid reflux will help you manage the symptoms effectively.