Acid Reflux Diet
Why is acid reflux diet essential?
Rushed meals, eating irregularly or while feeling tense or eating too many rich and potentially irritant foods can all contribute to those feelings of heartburn.
Certain foods and eating habits are considered to promote acid reflux disease. So, it is good to be familiar with the guidelines of acid reflux diet. The followings may provoke and increase the symptoms of acid reflux.
Food diet for acid reflux
What foods cause heartburn?
Foods that cause heartburn and acid reflux food to avoid include:
- Alcoholic drinks (particularly wine and beer) stimulate stomach acid secretion and tend to relax the lower esophageal sphincter. Alcohol gives me heartburn, experience many of us.
- Coffee, tea and cola: caffeinated drinks also increase the gastric acid production and relax the lower esophageal sphincter. They can irritate an inflamed esophagus and are often causes of heartburn.
- Chocolate: is loaded with two heartburn triggers – fat and caffeine. Important acid reflux food to avoid.
- Bubbles (carbonated soft drinks, sodas): the carbonation in fizzy drinks can expand the stomach, which has the same effect on the lower esophageal sphincter as overeating. Bubbles are common heartburn causes.
More acid reflux food to avoid:
- Foods high in fats (such as fried foods, fatty foods, high fat meat and high fat dairy products): tend to sit in the stomach for a long time, where they can cause excess stomach acid production and extreme heartburn.
- Foods high in sugar and white (bleached) flour are heartburn cause for some people.
- Food additive Monosodium Glutamate (MSG) is often an acid reflux cause for many. (MSG heartburn)
- Spicy foods: stimulate stomach acid secretion and irritate an inflamed esophagus and may cause severe heartburn.
More foods that cause heartburn:
- Certain acidic foods such as tomatoes and tomato-based preparations, citrus fruits and citrus juices (oranges, lemons, grapefruits): they are acidic and irritate a damaged esophageal lining and relax the lower esophageal sphincter. Foods from metal cans (tinned food) are also acid forming and are acid reflux foods to avoid. Some people experience severe heartburn after consuming them.
- Raw onions and garlic: they relax the lower esophageal sphincter and are causes of heartburn for many of us.
More foods that cause acid reflux:
- Peppermint and spearmint: they relax the lower esophageal sphincter and might cause heartburn for sensitive people.
- Chili peppers and pepper: they irritate the esophageal lining and stimulate stomach acid secretion. Might cause extreme heartburn for some people.
- Symptoms of celiacs or gluten intolerance range widely and may cause chronic acid reflux among other ailments such as skin rash, depression, anxiety, mental fogginess. Try to eliminate grains containing gluten for a week and see what happens.
Read about acid reflux home remedies….
Food diet for acid reflux is essential for stopping severe heartburn but also certain eating habits had to be altered. It is just not enough acid reflux food to avoid. Find below the most essential lifestyle changes for acid reflux diets.
Tips for acid reflux diets:
- Avoid to overeat, do not eat big amounts of food at once. If you eat too much in one sitting, the large amount of food expands the stomach too much and this can force the lower esophageal sphincter to open. So, sometimes it is not the food but the quantity.
- Eat smaller amounts and more frequent meals to minimize the production of gastric acid.
- Include foods that are high in complex carbohydrates rich in fiber which are able to soak up and to bind the excess gastric acid such as whole grain bread, brown rice, whole wheat pastas.
- Stop drinking and eating at the same time. Drink at least half an hour or more before or after meal. Separate the two processes. If you drink a lot with your meal the liquid dilutes acidic stomach content and stimulates for more acid production. The result is acid reflux many times.
- Take your time for meals, do not eat in a hurry, chew slowly and thoroughly. Do not be stressed, relaxed environment is the best for proper digestion.
- Stay upright after meals for minimum 45 minutes. If you are standing, gravity helps to keep acid in your stomach. Avoid bending over after meal and definitely do not lie down.
- Eat meals at least two to three hours before you go to bed. The added time will give acid levels a chance to decrease before you lie down. Generally a good practice is to eat your last meal before 8pm.
- It is good to raise the head of your bed 10-15cm (8inches) and to sleep tilted that gravity helps to keep acid in the stomach.
- Try sleeping on your left side. When you lie on your left side, the stomach hangs down and fluids pool along the greater curvature, away from the lower esophageal sphincter.
Acid reflux foods and lifestyle habits may vary from person to person. Finding the proper acid reflux diet for your individual personal needs is a tedious but necessary thing to do. A good acid reflux diet is not only knowing what acid reflux food to avoid but also knowing how much to eat for every meal, how often, and when to eat, and how to behave after meals.
Foods to eat with acid reflux
An effective acid reflux diet plan includes knowing both what acid reflux food to avoid and what food to eat.
Food to eat for acid reflux relief normally consists of items with slight to no actual acidity in themselves.
- This includes fruits and vegetables such as raw apples, bananas, almonds, broccoli, cabbage, carrots, cucumbers, celery, beetroots etc.
- Lean meats and low fat diary products are also fine.
- Brown rice, potato, whole wheat pastas and whole grain breads are excellent acid reflux remedies.
Hope you have got a good overview on acid reflux diet now and are aware about the guidelines of acid reflux diet. You know already acid reflux food to avoid and food to eat with acid reflux and know the answer to the question - What foods cause heartburn?
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Acid Reflux Symptoms
Acid Reflux Home Remedies
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