The Best Ways To Change Your Diet When You Have Acid Reflux

Published on 02/06/2022

Acid reflux occurs when acid from the stomach flows back into the esophagus. This happens frequently, but it might lead to difficulties or unpleasant symptoms like heartburn. The lower esophageal sphincter (LES) is weakened or injured, which might cause this. The LES normally closes to prevent food from passing from the stomach into the esophagus. The amount of acid produced by your stomach is influenced by the things you eat. Controlling acid reflux, also known as gastroesophageal reflux disease (GERD), a severe, chronic form of acid reflux, requires eating the appropriate foods.

Reflux symptoms can occur when stomach acid comes into contact with the esophagus, producing discomfort and pain. If you have too much acid in your stomach, you can reduce the symptoms of acid reflux by including these foods in your diet.




Foods You Should Eat

Vegetables have a low fat and sugar content by nature. Green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers are all good choices.


Ginger is a natural remedy for heartburn and other gastrointestinal issues since it contains anti-inflammatory qualities. To relieve symptoms, add grated or sliced ginger root to recipes or smoothies, or drink ginger tea.


Oatmeal, a popular morning cereal, is a whole grain that is high in fiber. A high-fiber diet has been related to a lower risk of acid reflux. Whole-grain breads and whole-grain rice are also high in fiber.

Fruits That Aren’t Citrus
Non-citrus fruits, such as melons, bananas, apples, and pears, are less prone than acidic fruits to cause reflux symptoms.

Seafood and lean meats

Low-fat meats, such as chicken, turkey, fish, and seafood, can help to alleviate acid reflux symptoms. Grill, broiled, roasted, or poached them.

Egg Whites
Egg whites are an excellent substitute. Egg yolks, on the other hand, are high in fat and may cause reflux symptoms.

Good Fats
Avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil are all good sources of healthful fats. Saturated and trans fats should be avoided, and these healthier unsaturated fats should be substituted.

Finding Trigger Foods

Heartburn is a typical acid reflux and GERD symptom. After eating a full meal or certain meals, you may get a burning sensation in your stomach or chest. As acid travels into your esophagus, GERD can induce vomiting or regurgitation.

Other symptoms include:
-Dry cough
-Sore throat
-Burping or hiccups
-Difficulty swallowing
-Lump in the throat

Many people who suffer from GERD discover that certain meals aggravate their symptoms. There is no single diet that may prevent all GERD symptoms, and dietary triggers range from person to person.

To identify your personal triggers, it is a good idea to keep a food diary and track the following:

– The foods that you eat
– The times of the day that you eat
– The symptoms you experience when you eat

It is best to keep a week’s worth of entries in your diary. If your diet changes, it’s a good idea to keep track of what you eat for a longer length of time. You can use the journal to track which foods and drinks aggravate your GERD.

The diet and nutrition recommendations provided here is a good place to start when planning your meals. Use this information in conjunction with your food diary and the advice of your doctor. The idea is to keep your symptoms to a minimum and under control.

Foods You Should Avoid

Although doctors debate which foods actually cause reflux symptoms, certain foods have been shown to cause problems for many people. To control your symptoms, you could start by eliminating the following foods from your diet:

Foods That Are High In Fat
Fatty and fried foods relax the LES, allowing more stomach acid to back up into the esophagus. These foods also prolong the time it takes for the stomach to empty. Reflux symptoms are worsened by eating high-fat foods, therefore lowering your total daily fat consumption can assist.

The foods listed below are high in fat. Avoid or eat them in moderation:

– French fries and onion rings
– Full-fat dairy products, such as butter, whole milk, regular cheese, and sour cream
– Fatty or fried cuts of beef, pork, or lamb
– Bacon fat, ham fat, and lard
– Desserts or snacks, such as ice cream and potato chips
– Cream sauces, gravies, and creamy salad dressings
– Oily and greasy foods

Other foods that are best to avoid are Tomatoes and citrus fruits, chocolate, garlic, onions, and spicy foods and mint.