Acid reflux and GERD occur when stomach acid moves up into the esophagus, causing symptoms such as heartburn.
Diet and lifestyle can influence how often and how severely symptoms occur. Below is a review of foods and habits that may affect the condition.
Vegetables low in fat
Vegetables are naturally low in fat and sugar, which may reduce the risk of acid reflux.
Good options include green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers.
Also read: The impact of the menstrual cycle on appetite and metabolism
Ginger
Ginger has anti-inflammatory properties and is often used to relieve indigestion and nausea.
It may promote stomach emptying, allowing food to move more quickly through the digestive system. However, for some people, it can worsen heartburn.
Oatmeal
Oatmeal is a whole-grain food rich in fiber. It can absorb stomach acid and thereby reduce the risk of acid rising into the esophagus.
Whole grains and fiber
A fiber-rich diet is associated with a lower risk of reflux. Whole-grain bread and brown rice are examples of foods that may be beneficial.
Also read: New research: Ketogenic diet may improve fitness
Fruit
Fruits such as melon, banana, apple, and pear are less likely to trigger symptoms than more acidic fruits like oranges.
Lean meat and fish
Chicken, turkey, fish, and low-fat seafood provide protein without the high fat content that can worsen reflux.
Grilling, baking, or poaching is recommended instead of frying.
Egg whites instead of whole eggs
Egg whites are high in protein and contain almost no fat, making them a better choice than egg yolks and fried eggs, which have a higher fat content.
Also read: New device restores partial sight after vision loss
Healthy unsaturated fats
Fat is necessary for the body, but it is important to choose unsaturated sources such as avocado, walnuts, flaxseeds, olive oil, sesame oil, and sunflower oil, and to use them in moderation.
Drinks without acid and caffeine
Herbal tea, plant-based drinks, and non-acidic vegetable juices may be better choices. Beverages containing alcohol, caffeine, or sweeteners can increase the risk of symptoms.
Fatty and fried foods
Fried foods and high-fat products can cause the lower esophageal sphincter to relax and delay stomach emptying.
Examples include French fries, full-fat dairy products, and fatty meats.
Also read: Researchers question safety of AI as a digital therapist
Acidic foods
Citrus fruits, pineapple, tomatoes, and tomato-based dishes can worsen symptoms in many people and should be limited in cases of frequent reflux.
Chocolate and caffeine
Chocolate contains methylxanthine, which can affect the lower esophageal sphincter and increase reflux. Coffee and other caffeinated beverages may also trigger discomfort.
Spicy foods, mint, and alcohol
Spicy dishes, onions, garlic, and mint products can trigger heartburn in many people. Alcohol and carbonated drinks are likewise associated with an increased risk of reflux.
Lifestyle changes
In addition to diet, maintaining a moderate weight, avoiding overeating, eating slowly, and remaining upright for at least two hours after meals may help.
Also read: Surviving cancer early in life may affect brain function later
Loose-fitting clothing, smoking cessation, and elevating the head of the bed can also reduce symptoms.
Identify your personal triggers
There is no single diet that works for everyone. Keeping a food diary and noting foods, timing, and symptoms for at least one week can help identify personal triggers and allow dietary adjustments accordingly.
Sources: Healthline.