Most of us experience mild to severe acid reflux from time to time. It occurs when the acid backflows from the stomach into the food pipe (oesophagus) and can cause troublesome symptoms like irritation, pain and heartburn. Sometimes this uncomfortable burning sensation can slide up into the throat, leaving a bitter taste. In some cases, acid reflux may progress to a more serious form of gastroesophageal reflux disease (GERD).
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Acid reflux develops when the lower oesophageal sphincter (LES) is damaged. Generally, the LES prevents food in the stomach from moving up into the oesophagus by closing the valves. Moreover, in these days of lockdown and the new normalcy of work from home, we often enjoy eating a lot of deep-fried food items like pakoras, chips, samosas and other spicy foods that may worsen symptoms of acid reflux.
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Leading a healthy lifestyle, losing weight, eating small frequent meals, choosing wholesome foods, avoiding alcohol and smoking are some of the preventive measures that can help you to manage acid reflux.
The food you eat affects the amount of acid secreted by the stomach. Choosing the right kinds of food is a vital factor in controlling acid reflux. Making dietary tweaks can also be helpful in alleviating symptoms.
Studies reveal that some foods do wonders in reducing the intensity and frequency of developing acid reflux. Some of the food sources that are actively involved in improving acid reflux include:
High-quality protein foods like almonds, beans, lentils and fish such as salmon and trout.
Carbohydrates are found in fruits, vegetables and whole grains.
Fruits and vegetables are abundant in vitamin C, magnesium, potassium and dietary fibre.
Green leafy vegetables like spinach, broccoli and kale.
Read through this article for an overview of 7 amazing foods that help to relieve acid reflux.
7 Incredible Foods To Soothe Heartburn
Bananas
Bananas are low-acid fruit that helps people suffering from acid reflux by coating an irritated oesophagal lining and easing discomfort. The richness of natural dietary fibre acts as a potent digestive aid, strengthens the digestive system and wards off indigestion. Apart from these, high in potassium and pectin, bananas help in the smooth passage of stomach content through the gastrointestinal tract.
Melons
Melons like cantaloupe, honeydew and watermelon are mildly acidic foods with a pH of 6.1, which is suitable to alleviate acid reflux. Melons are also loaded with magnesium, which aids in neutralising the acid secretion in the stomach and gives respite to acid reflux.
Oatmeal
The presence of both soluble and insoluble fibre in oatmeal may help ward off acid reflux symptoms. Bestowed with essential nutrients, oatmeal keeps you satiated, controls unwanted hunger pangs, adds bulk to the stool, regularises bowel movements and lessens the chance of regurgitation. Relish wholesome oatmeal with low-fat milk or almond milk, both of which are highly alkaline.
Yogurt
Yoghurt imbued with probiotics, the gut-friendly bacteria, helps people with gastrointestinal issues to stimulate the digestion process and boost their immune response. The soothing properties aid in keeping stomach discomfort and acid reflux at bay. Also Read: Homemade Curd Is A Probiotic And More
Green Leafy Vegetables
Green leafy vegetables are naturally low in fat and sugar and help to reduce stomach acid secretions. Spinach, broccoli, kale, asparagus and Brussels sprouts are highly alkaline, which are good for the gut and offer respite from acid reflux.
Ginger
Ginger is bestowed with potent anti-inflammatory properties and is valued as a natural remedy to treat heartburn and other gastrointestinal woes. All you have to do is add grated ginger to recipes or smoothies, or drink ginger tea before or after meals to relieve acid reflux.
Chamomile Tea
Chamomile works wonders as a healthy alternative for tea, as black tea and green tea are caffeinated beverages that are generally avoided for acid reflux. The natural soothing properties of chamomile tea help to beat stress and alleviate reflux.
Tips to Prevent Acid Reflux
Eat Slowly And Sparingly
Eating small, frequent meals rather than three large meals daily is the ideal way to reduce reflux and acid secretions.
Stay Away From Triggers
Certain foods are more likely to trigger reflux, including fatty foods, spicy foods, tomatoes, onions, garlic, coffee, tea, chocolate, and alcohol. Try limiting these foods to ease discomfort.
Avoid Carbonated Beverages
Carbonated drinks can aggravate burping and increase acid secretion.
Manage Weight
Being obese or overweight may stretch the muscular structure that supports the oesophageal sphincter, decreasing the pressure that holds the muscle closed, which leads to reflux and heartburn. Thus, it is essential to shed those extra pounds.
Quit Smoking
Nicotine from tobacco relaxes the valve between the oesophagus and stomach. This allows stomach acid and juices that break down the food to back up into the oesophagus, which causes heartburn.
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