Even though occasional cases of acid reflux (heartburn) are common, some people experience a searing sensation, bloating, and burp virtually constantly. A doctor can identify gastroesophageal reflux disease (GERD), a persistent acid reflux illness, in about 20% of the population. The esophageal sphincter normally shields the oesophagus from stomach acid by letting food enter into the stomach and then tightening shut to prevent it from going back up. Food, however, can push upward through the loosened aperture and result in acid reflux if the sphincter relaxes. Dietary therapy is the primary line of treatment for GERD patients and plays a significant role in managing acid reflux symptoms.
Foods To Avoid
Common heartburn-causing foods relax the esophageal sphincter, which prolongs the time food spends in the stomach without being properly digested. Foods like fried food, fast food, pizza, potato chips, and other processed snacks are heavy in fat, salt, or spice. Fatty meats like bacon and sausage, cheese, and peppers (white, black, and cayenne). sauces with tomatoes, citrus fruits, chocolate, peppermint, and carbonated drinks.
Since many people might not be able to or want to totally avoid these meals, moderation is important. To prevent issue foods from sitting in your stomach and then travelling up your oesophagus when you lie down at night, try to avoid eating them in the late evening, closer to bedtime. It's also a good idea to stay away from late-night dinners and pre-bedtime munchies and go for smaller, more frequent meals rather than larger, heavier ones.
Foods To Choose
You can eat a variety of foods to help prevent acid reflux. Stock these three types of food in your kitchen.
Fibrous foods make you feel full, which lowers your risk of overeating, which can worsen heartburn. So, fill up on these foods' beneficial fibre: Oatmeal, couscous, and brown rice are examples of whole grains. Sweet potatoes, carrots, and beets are examples of root vegetables. green foods including green beans, broccoli, and asparagus.
Alkaline foods have a pH that is somewhere on the scale (an indicator of acid levels). Low pH foods are acidic and more prone to cause reflux than high pH foods. The alkaline properties of those with higher pH values can assist counteract severe stomach acid. Bananas, melons, cauliflower, fennel, and nuts are among the foods that are alkaline.
Water-dense foods might weaken and dilute gastric acid. Pick foods like celery, cucumber, lettuce, watermelon, soups with broth, and herbal tea.
Home Remedies
Antacids, which are over-the-counter drugs that reduce stomach acid, are frequently used by people who experience heartburn. But certain foods may also provide symptom relief.
Milk
Milk is frequently recommended as a heartburn remedy. But you must keep in mind that there are various types of milk, including whole milk with all the fat, 2% fat, and skim or nonfat milk. Milk fat might make acid reflux symptoms worse. Nonfat milk, however, can temporarily obstruct the stomach lining from the stomach's acidic contents and offer quick relief from heartburn symptoms. The same calming effects are present in low-fat yoghurt, which also contains plenty of probiotics (good bacteria that enhance digestion).
Ginger
Due to its therapeutic qualities, ginger is one of the greatest foods to help with digestion. Its natural alkalinity and anti-inflammatory properties reduce digestive system inflammation. If you start to have heartburn, try drinking some ginger tea.
Apple cider vinegar
Even though there isn't enough evidence to support it, many people firmly believe that consuming apple cider vinegar relieves acid reflux. However, because it contains a potent acid that might irritate the oesophagus, you shouldn't ever drink it when fully focused. Instead, mix a little bit with warm water and consume it together with meals.
Lemon water
While a tiny amount of lemon juice combined with warm water and honey has an alkalizing effect that balances stomach acid, lemon juice is typically thought of as being quite acidic. Additionally, honey contains organic antioxidants that safeguard cells' health.