Need an Acid Reflux Diet That Will Provide Relief? Your Menu is Ready

If you experience acid reflux, you know how uncomfortable it can be – the indigestion, the heartburn, the sour taste in your mouth. The good news is, managing your symptoms could be as simple as adopting an acid reflux diet.

We’ll take a look at foods that can trigger or worsen acid reflux symptoms, along with foods that can help you feel better, and consider other lifestyle changes to alleviate the discomfort.

If you have acid reflux that won’t go away with medicine, you may have GERD (gastroesophageal reflux disease).  Discover how our highly trained team of digestive experts at Conway Medical Center can help.

What Is an Acid Reflux Diet?

An acid reflux diet, sometimes called a GERD diet, is an eating plan that focuses on reducing or eliminating certain foods and drinks that can trigger acid reflux symptoms. It emphasizes low-fat, high-fiber foods, and those low in acid, while minimizing spicy and fatty foods, caffeinated drinks, alcohol and other problematic beverages.

Before we share more details about the acid reflux diet, let’s quickly highlight the difference between GERD and acid reflux, as the two conditions are sometimes confused.

Acid reflux is a condition in which stomach acid flows back into the esophagus. GERD is a more chronic and severe form of acid reflux that can cause long-term damage to the esophagus; the main difference is the frequency and severity of symptoms. You might be diagnosed with GERD if you experience acid reflux two or more times a week.

If left untreated GERD can lead to cancer of the esophagus. 

What Foods Should You Avoid with Acid Reflux?

One of the most effective lifestyle changes you can make to prevent or reduce acid reflux symptoms is to manage your diet by avoiding certain food triggers.

Some foods trigger acid reflux by increasing the production of stomach acid, irritating the esophagus, or by relaxing the lower esophageal sphincter (LES), which allows stomach acid to flow back up. 

Foods that can trigger acid reflux include:                                     

• Fatty foods
• Fried foods
• Fast food
• Spicy foods
• Pizza
• Chocolate
• Peppermint
• Onions and peppers
• Potato chips and other processed snacks
• Chili powder and white, black and cayenne pepper
• Citrus fruits
• Tomatoes and tomato sauces
• Vinegar and vinegar-based foods like pickles and sauerkraut
• Other acidic foods

Beverages to avoid include:

• Coffee
• Citrus juices
• Carbonated beverages
• Alcohol

What Foods Can Help with Acid Reflux?

Some foods have been found to be less triggering and may help you reduce or prevent symptoms. These include:

• Non-citrus fruits, including:
  • Bananas
  • Melons
  • Apples
  • Pears
• Watery vegetables, such as:
  • Celery
  • Cucumbers
  • Lettuce
• Other watery foods like:
  • Watermelon
  • Broth-based soups
  • Herbal tea
• Low-acid vegetable options including:
  • Green beans
  • Peas
  • Asparagus
• Root vegetables such as:
  • Sweet potatoes
  • Carrots
  • Beets
• High-fiber foods, like:
  • Oatmeal
  • Whole-grain bread
  • Brown rice
  • Couscous
• Lean meats that are grilled, baked, broiled or poached and cooked without using spices
• Unsaturated fats from sources including:
  • Avocados
  • Nuts
  • Seeds
  • Soybeans
• Alkaline foods, which can help offset stomach acid, such as:
  • Cauliflower
  • Broccoli
  • Fennel
  • Green leafy vegetables

What to Drink for Acid Reflux

There are also a few beverages that may help alleviate acid reflux symptoms. These include:

• Nonfat milk (the fat in whole and 2% milk may aggravate acid reflux)
• A small amount of apple cider vinegar diluted in warm water and consumed with meals
• Lemon juice in a small amount mixed with warm water and honey, which has an alkalizing effect that may help neutralize stomach acid
• Unsweetened coconut water
• Ginger tea

Keep in mind that the foods and beverages mentioned above will affect each person differently. What works for others may not work for you, so consider keeping a food diary to help identify your personal triggers.

What Other Lifestyle Changes Can Help Manage Acid Reflux?

In addition to diet, there are other lifestyle changes you can integrate into your routine to help manage your condition and reduce acid reflux symptoms.

For example:

• Avoid eating late at night; try to have your last meal three to four hours before bedtime.
• Eat smaller, more frequent meals rather than big, heavy meals.
• Don’t lie down after eating; try to stay upright for at least three hours after a meal.
• Avoid reclining, slouching or hunching over when eating.
• Avoid strenuous workouts for a few hours after eating.
• Wear loose-fitting clothing around the abdomen.
• Try to keep your head elevated while you sleep using an extra pillow or two.
• Drink lots of water, which can help dilute stomach acid. 
• Quit smoking.
• Lose weight.

The GERD diet focuses on minimizing symptoms of acid reflux by avoiding trigger foods and drinks and incorporating appropriate lifestyle changes.

The success of the GERD diet varies from person to person, depending on the severity of the condition and other factors. If you adopt the dietary and lifestyle suggestions mentioned above and they don’t help, you might need medication. Surgery may be considered as a last resort.

Relief from Acid Reflux: Our Expert Team at CMC Digestive Health Can Help

Acid reflux may seem like a minor, occasional inconvenience. After all, it’s just a little heartburn, right? The reality is that if left untreated, acid reflux can lead to several serious health issues.

If you experience persistent or severe acid reflux that isn’t improving with diet and lifestyle changes, let us help. We can recommend treatment options to help ease your heartburn and minimize your risk for complications.

Consider contacting our digestive health experts at CMC Digestive Health today.