Acid reflux, also known as heartburn, can cause a burning sensation in the chest and a bitter taste in the mouth. It happens when stomach acid flows back into the esophagus. While medication can help manage symptoms, dietary choices play a crucial role in preventing and alleviating discomfort. Choosing the Best Foods For Gastric Reflux can significantly improve your quality of life.
A balanced diet with plenty of fruits, vegetables, and lean protein can help manage acid reflux symptoms.
Understanding Gastric Reflux Triggers
Gastric reflux occurs when the lower esophageal sphincter (LES), a muscle at the bottom of the esophagus, weakens or relaxes inappropriately. This allows stomach acid to flow back up into the esophagus, irritating its lining. Certain foods and drinks can trigger this reflux by either relaxing the LES or increasing stomach acid production. According to UH gastrointestinal surgeon Leena Khaitan, MD, “Diet changes can significantly affect acid reflux and allow you to avoid other treatments.”
Best Foods to Include in Your Diet
A balanced diet rich in lean protein, healthy fats, and fiber is essential for managing gastric reflux. Here are some of the best foods for gastric reflux:
Lean Proteins
- Chicken Breast: Opt for skinless, baked, broiled, or grilled chicken breast to minimize fat intake.
- Fish: Salmon, tuna, and other fatty fish are rich in omega-3 fatty acids, which have anti-inflammatory properties.
Fruits and Vegetables
- Lettuce, Celery, and Sweet Peppers: These mild green vegetables are easy to digest and low in acid.
- Melons: Watermelon, cantaloupe, and honeydew are low-acid fruits that are hydrating and refreshing.
- Fennel: This crunchy vegetable has a mild licorice flavor and may help soothe the digestive tract.
Grains and Other Options
- Brown Rice: This complex carbohydrate is a good source of fiber and provides sustained energy.
- Oatmeal: A filling and comforting breakfast option that can also help absorb excess stomach acid.
- Ginger: Known for its anti-inflammatory properties, ginger can be consumed as tea or added to meals.
Worst Foods to Avoid for Gastric Reflux
Certain foods and beverages are notorious for triggering or worsening acid reflux symptoms. It’s best to limit or avoid these:
High-Fat Foods
- Fried Foods: French fries, onion rings, and other fried foods are high in fat and can delay stomach emptying, increasing the risk of reflux.
- Fatty Meats: High-fat cuts of beef and pork can exacerbate reflux symptoms.
Acidic Foods and Drinks
- Coffee and Tea: Caffeine can stimulate acid production in the stomach.
- Carbonated Beverages: The bubbles in these drinks can expand in the stomach, putting pressure on the LES.
- Citrus Fruits: Grapefruit and orange are highly acidic and can relax the LES.
- Tomatoes: Tomato-based products like marinara sauce and ketchup are also acidic and can trigger reflux.
- Chocolate: Contains caffeine, fat and cocoa, all of which can trigger reflux.
- Peppermint: While often thought to soothe the stomach, peppermint can actually relax the LES and worsen reflux.
Other Triggers
- Alcohol: Alcohol relaxes the LES and increases stomach acid production.
- Late-Night Snacks: Eating close to bedtime can increase the risk of reflux while lying down.
When to Seek Medical Attention
While dietary changes can significantly improve gastric reflux symptoms, it’s important to consult a doctor if your symptoms are severe, frequent, or persistent. Chronic acid reflux, known as gastroesophageal reflux disease (GERD), can lead to serious complications if left untreated. See your doctor if your symptoms don’t improve with dietary modifications. Early diagnosis and treatment of GERD are essential to prevent long-term health problems.
