The Best And Worst Foods For Acid Reflux, According To Science
The Best And Worst Foods For Acid Reflux, According To Science
Heartburn, regurgitation, and discomfort are all signs of acid reflux, also known as gastroesophageal reflux disease (GERD), which is a condition where stomach acid runs back into the esophagus. While individual responses to foods can vary, here are some foods that are generally considered to be better and worse for managing acid reflux, based on scientific research:
Best Foods for Acid Reflux:
Oatmeal: Oatmeal is a whole grain that is generally well-tolerated and can help absorb stomach acid.
1. Lean Proteins: Skinless poultry, fish, and lean cuts of meat are usually easier on the digestive system compared to fatty meats.
2. Ginger: The stomach can be soothed by ginger’s anti-inflammatory effects.
3. Non-Citrus Fruits: Fruits like bananas, melons, apples, and pears are less likely to trigger acid reflux.
4. Vegetables: Most vegetables, especially non-starchy ones like leafy greens, broccoli, and cauliflower, are typically well-tolerated.
5. Whole Grains: Whole grains like brown rice, whole wheat, and quinoa are usually less likely to trigger symptoms.
6. Healthy Fats: Foods rich in healthy fats, such as avocados and olive oil, are less likely to worsen acid reflux.
7. Non-Caffeinated Herbal Teas: Chamomile, licorice, and ginger teas can be soothing and may help alleviate symptoms.
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Worst Foods for Acid Reflux:
1. Citrus Fruits: Oranges, grapefruits, lemons, and other citrus fruits are acidic and can trigger acid reflux symptoms.
2. Tomatoes and Tomato Products: Tomatoes are highly acidic and can contribute to acid reflux symptoms, especially in tomato-based sauces.
3. Spicy Foods: Spices like chili, pepper, and hot sauces can exacerbate acid reflux.
Chocolate: Chocolate contains both caffeine and fat, both of which can relax the lower esophageal sphincter (LES), allowing stomach acid to flow back into the esophagus.
4. Fried and Fatty Foods: High-fat foods can relax the LES and delay stomach emptying, leading to increased acid reflux.
5. Mint: Mint and peppermint can relax the LES and worsen symptoms for some people.
6. Caffeine: Caffeinated beverages, including coffee, tea, and some sodas, can relax the LES and increase acid reflux risk.
7. Carbonated Beverages: Carbonated drinks can increase pressure on the stomach, promoting acid reflux.
8. Alcohol: Alcohol can reduce stomach acid production by relaxing the LES.
9. Onions and Garlic: These foods can trigger symptoms in some individuals.
Remember that individual tolerance to specific foods can vary, so it’s essential to pay attention to your body’s response and identify which foods may be triggering your symptoms. Keeping a food diary can help you track your diet and symptoms to pinpoint problem foods. If you have frequent or severe acid reflux, it’s advisable to consult a healthcare professional for proper diagnosis and personalized guidance on managing your symptoms through diet and lifestyle changes.
