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The foods that you should eat and avoid while experiencing acid reflux can be a little tricky to pinpoint.
But, if you know what’s going on, you’ll be able to make a more informed decision.
Here are a few foods that can help or hurt your condition-from those with an acidic pH to the low-calorie option for those of us trying to watch their health.
What is Acid Reflux?
Acid reflux is when stomach acid comes up the throat, resulting in a sour stomach, coughing, chest pain, and sometimes respiratory problems.
This condition can be caused by excess stomach acid or insufficient muscle contractions of the lower esophageal sphincter.
There are several reasons why an individual can develop acid reflux, and there are several approaches to avoid the symptoms.
While it is not always entirely preventable, your diet can go a long way in helping you to maintain a condition free lifestyle.
Here is what you need to know about foods you should eat and foods you should avoid before your next meal.
While there are several foods you should avoid when experiencing acid reflux, there are also ones that will help prevent or relieve the symptoms. Here is a list to get you started.
Foods To Eat or Drink During Acid Reflux
1. Water
Water is one of the most important things for your body, especially when digesting food. Drinking water can help to flush excess acid from your system, ultimately preventing the vomiting that results from overproduction.
2. Tea
Along with water, tea is an excellent option for clearing your throat of acid reflux. Green teas are particularly effective at helping to prevent symptoms. Chamomile tea is also helpful for this purpose, but you have to drink it when you typically have an acid reflux episode.
These teas, however, should be avoided before bedtime as they can cause sleeplessness and restlessness.
3. Salad
If you experience acid reflux in the late afternoon or evening, consider eating your salad earlier in the day. The high fibre content will help to sop up the excess acid that causes your discomfort.
4. Fruits
Most all types of fruit are considered beneficial when it comes to helping with acid reflux. They have high water content and a low acidic pH, making them an excellent option for proper digestion. Fruits like bananas, apples, papaya, and melons are good for you.
5. Chia Seeds
Chia seeds are a high-quality source of omega-3 fatty acids, dietary fibre, protein, and other essential nutrients (source). Chia seeds are also considered to be well tolerated by the body, making them almost risk-free for anyone to eat.
When it comes to acid reflux, chia seeds can help because they are natural anti-inflammatories, which will help with the stomach pains associated with this condition (source). They also increase your belly’s production of mucus that will protect against stomach acids that come into contact with the esophagus.
Also Read: The Surprising Health Benefits of Chia Seeds
6. Honey
When it comes to acid reflux, honey is one of the best things you can eat. Honey has a low pH and is loaded with healthy bacteria that will help combat the symptoms of this condition. Raw honey can also help to cultivate beneficial bacteria in your stomach, which will ultimately result in good digestion (source).
Honey has been scientifically proven to be effective at reducing symptoms associated with acid reflux, so it should be part of everyone’s everyday diet.
Foods To Avoid With Acid Reflux
1. Alcohol
There is a reason why doctors recommend that heartburn sufferers avoid alcoholic beverages-they cause additional acid production in the stomach, which only worsens the condition.
Alcohol also tends to relax the lower esophageal sphincter, increasing the chances that the acid will come up into your throat.
2. Caffeine
This is another one for those of us who are trying to cut down on excess intake. Caffeine increases stomach rate, which also encourages excess acid production, making it a double whammy for heartburn sufferers.
Try drinking decaf coffee and green tea if you need to get your morning caffeine fix (source).
3. Citrus Fruits
This one is similar to the food items that should be eaten or avoided before bedtime.
The high acidic pH of citrus fruit will cause indigestion and heartburn, so you should save these fruits for a time when you are feeling fine (source).
4. Deep-Fried Foods
Fried food is high in saturated- and trans fats, which are difficult for the body to break down.
This can lead to an excess of stomach acid that results in heartburn symptoms. If you have a craving for fries or onion rings, consider sticking with baked alternatives instead of frying them yourself.
5. Fatty or Fried Meat
Speaking of above, the same rules apply to fatty meat. While cooking your food can add fat and grease to your meal, these oils should be trimmed off beforehand for optimal heartburn relief.
6. Spicy Foods
If you enjoy a good hot pepper in your dishes, this is something you will want to avoid when you’re experiencing heartburn.
Spicy foods will cause your stomach to secrete extra acid, which can be a recipe for heartburn disaster.
7. Chocolate
This one may be difficult for some who love a sweet treat in the evening, but chocolate is another food that makes acid reflux worse because it has a high acidic pH.
The same goes for peppermint, so try turning to other kinds of desserts if you need something sweet after dinner.
Must Read: 13 Tips To Fight Acid Reflux
Conclusion
Heartburn is a common ailment that many people experience, especially when they eat certain foods or drink alcohol.
The key to managing acid reflux symptoms is by understanding which kinds of food should be eaten and avoided while experiencing heartburn.
If you’re suffering from this condition, try substituting water for alcoholic beverages (even though it may seem like an obvious choice).
Eat salads earlier in the day if your episodes occur later on. Avoid fried foods because they are difficult for the body to digest; instead, opt for baked alternatives like fries or onion rings.
And finally, keep away from spicy dishes as well as chocolate-these types of food can worsen your heartburn discomfort even more so than before!
