Acid reflux is a condition in which stomach acid travels up towards your throat. The resulting inflammation of the oesophagus produces a burning or irritated sensation in the lower part of the chest, often called heartburn.
While many things can cause acid reflux, diet is a key factor behind this problem that affects up to 20% of adults. Avoiding certain foods, therefore, can help to reduce symptoms.
Before making changes to your diet, be sure to consult a healthcare professional.
Beer
If you suffer from acid reflux, avoid drinking too much alcohol. According to one study, regular consumption of alcoholic drinks, like beer, increases your risk of acid reflux. Heavy drinkers are at greater risk of developing this health problem.
Orange juice
Orange juice is very acidic, which means it can aggravate acid reflux symptoms. As well as increasing levels of acidity in your stomach, this drink may irritate the mucous membrane in your throat. Opt instead for less acidic beverages, like carrot juice.
Grapefruit
Grapefruit is another citrus fruit that should be avoided by anyone suffering from acid reflux. This very acidic food can increase episodes of heartburn and reflux. It also interacts with various medications, including certain anti-inflammatories and treatments for digestive conditions.
Pineapple
Although pineapples contain bromelain, an enzyme with anti-inflammatory properties, some doctors advise patients to avoid this tropical fruit if they suffer from acid reflux. Why? Simply put, pineapples are extremely acidic.
That said, you may not suffer any adverse reaction when eating this fruit. When in doubt, ask your doctor, pharmacist, or nutritionist.
Coffee
For some people, coffee can cause acid reflux. In effect, caffeine relaxes the lower esophageal sphincter, a muscle that prevents the contents of your stomach from travelling back up the throat. A relaxed sphincter cannot effectively do its job, sometimes resulting in acid reflux.
Fizzy drinks
The carbonation and caffeine contained in lots of soda can reduce the effectiveness of the lower esophageal sphincter, making you more prone to acid reflux. Water is always the best way to hydrate and a safe option for most acid reflux sufferers.
Fried chicken
Fried chicken may be delicious, but its high fat content can contribute to acid reflux. Fatty foods take more time to digest, increasing the risk of reflux.
To avoid this, opt for chicken that has not been coated in breadcrumbs.
Chocolate
Although it is a favourite treat the world over, chocolate gets bad press from those who suffer from acid reflux. The culprit here is cocoa, the key ingredient in chocolate. While cocoa is an antioxidant, ingesting it causes an increase in serotonin levels, which tends to reduce the effectiveness of the lower esophageal sphincter.
Spicy food
Do you love spicy food? Proceed with caution! Eating too much spicy food can lead to acid reflux in certain people, particularly those with a weaker esophageal sphincter. Moreover, in one study, researchers established a link between eating hot, spicy Korean stews and the occurrence of acid reflux.
Onions
It’s been known for a long time that onions, particularly raw onions, increase the risk of acid reflux. This staple ingredient relaxes the lower esophageal sphincter, which makes it easier for acid to travel back up your throat.
To avoid this, be sure to cook onions well and try to reduce your daily intake.
Tomatoes
For certain people, eating tomatoes is associated with increased stomach acid production. Too much gastric acid can end up causing painful acid reflux and heartburn. Reducing the amount of tomatoes you eat is often all it takes to reduce these symptoms. If in doubt, consult your doctor.
Garlic
Garlic should definitely be avoided by anyone suffering from acid reflux. This food, especially when eaten raw, can cause heartburn and increase episodes of acid reflux.
Mint
Mint, whether fresh or in candy or gum form, should be avoided if you want to reduce acid reflux. The menthol in this plant relaxes the lower esophageal sphincter, which increases the risk of acid travelling back up the oesophagus.
Milk
Cows’ milk can cause acid reflux, particularly for those with a milk intolerance or allergy. If you suffer from acid reflux, try (with the approval of your doctor) milk substitutes, such as soy, almond, or rice milk.
Red meat
Are you a die-hard carnivore? Try to limit your consumption of red meat as much as possible. As well as being fatty, red meat takes a long time to digest. Lengthy digestion means your stomach remains bloated for longer, which increases pressure on the lower esophageal sphincter.
Peppermint tea
Although peppermint tea is commonly drunk to aid digestion, those suffering from acid reflux should be wary. Peppermint relaxes the lower esophageal sphincter, which stops it from effectively preventing acid from travelling back up the throat.
Cold cuts
Many cold cuts are high in fat, which can lead to incidences of acid reflux. For a healthier lunch, opt for less fatty meats, such as turkey.
Wine
Wine is acidic and alcoholic. In certain people, it increases the quantity of gastric acid produced by the stomach. Excess stomach acid increases your risk of suffering from acid reflux.
Studies indicate, however, that red wine is a better option for those prone to acid reflux. If in doubt, ask your doctor.
While many things can cause acid reflux, diet is a key factor behind this problem that affects up to 20% of adults. Avoiding certain foods, therefore, can help to reduce symptoms.
Before making changes to your diet, be sure to consult a healthcare professional.
Beer
If you suffer from acid reflux, avoid drinking too much alcohol. According to one study, regular consumption of alcoholic drinks, like beer, increases your risk of acid reflux. Heavy drinkers are at greater risk of developing this health problem.
Orange juice
Orange juice is very acidic, which means it can aggravate acid reflux symptoms. As well as increasing levels of acidity in your stomach, this drink may irritate the mucous membrane in your throat. Opt instead for less acidic beverages, like carrot juice.
Grapefruit
Grapefruit is another citrus fruit that should be avoided by anyone suffering from acid reflux. This very acidic food can increase episodes of heartburn and reflux. It also interacts with various medications, including certain anti-inflammatories and treatments for digestive conditions.
Pineapple
Although pineapples contain bromelain, an enzyme with anti-inflammatory properties, some doctors advise patients to avoid this tropical fruit if they suffer from acid reflux. Why? Simply put, pineapples are extremely acidic.
That said, you may not suffer any adverse reaction when eating this fruit. When in doubt, ask your doctor, pharmacist, or nutritionist.
Coffee
For some people, coffee can cause acid reflux. In effect, caffeine relaxes the lower esophageal sphincter, a muscle that prevents the contents of your stomach from travelling back up the throat. A relaxed sphincter cannot effectively do its job, sometimes resulting in acid reflux.
Fizzy drinks
The carbonation and caffeine contained in lots of soda can reduce the effectiveness of the lower esophageal sphincter, making you more prone to acid reflux. Water is always the best way to hydrate and a safe option for most acid reflux sufferers.
Fried chicken
Fried chicken may be delicious, but its high fat content can contribute to acid reflux. Fatty foods take more time to digest, increasing the risk of reflux.
To avoid this, opt for chicken that has not been coated in breadcrumbs.
Chocolate
Although it is a favourite treat the world over, chocolate gets bad press from those who suffer from acid reflux. The culprit here is cocoa, the key ingredient in chocolate. While cocoa is an antioxidant, ingesting it causes an increase in serotonin levels, which tends to reduce the effectiveness of the lower esophageal sphincter.
Spicy food
Do you love spicy food? Proceed with caution! Eating too much spicy food can lead to acid reflux in certain people, particularly those with a weaker esophageal sphincter. Moreover, in one study, researchers established a link between eating hot, spicy Korean stews and the occurrence of acid reflux.
Onions
It’s been known for a long time that onions, particularly raw onions, increase the risk of acid reflux. This staple ingredient relaxes the lower esophageal sphincter, which makes it easier for acid to travel back up your throat.
To avoid this, be sure to cook onions well and try to reduce your daily intake.
Tomatoes
For certain people, eating tomatoes is associated with increased stomach acid production. Too much gastric acid can end up causing painful acid reflux and heartburn. Reducing the amount of tomatoes you eat is often all it takes to reduce these symptoms. If in doubt, consult your doctor.
Garlic
Garlic should definitely be avoided by anyone suffering from acid reflux. This food, especially when eaten raw, can cause heartburn and increase episodes of acid reflux.
Mint
Mint, whether fresh or in candy or gum form, should be avoided if you want to reduce acid reflux. The menthol in this plant relaxes the lower esophageal sphincter, which increases the risk of acid travelling back up the oesophagus.
Milk
Cows’ milk can cause acid reflux, particularly for those with a milk intolerance or allergy. If you suffer from acid reflux, try (with the approval of your doctor) milk substitutes, such as soy, almond, or rice milk.
Red meat
Are you a die-hard carnivore? Try to limit your consumption of red meat as much as possible. As well as being fatty, red meat takes a long time to digest. Lengthy digestion means your stomach remains bloated for longer, which increases pressure on the lower esophageal sphincter.
Peppermint tea
Although peppermint tea is commonly drunk to aid digestion, those suffering from acid reflux should be wary. Peppermint relaxes the lower esophageal sphincter, which stops it from effectively preventing acid from travelling back up the throat.
Cold cuts
Many cold cuts are high in fat, which can lead to incidences of acid reflux. For a healthier lunch, opt for less fatty meats, such as turkey.
Wine
Wine is acidic and alcoholic. In certain people, it increases the quantity of gastric acid produced by the stomach. Excess stomach acid increases your risk of suffering from acid reflux.
Studies indicate, however, that red wine is a better option for those prone to acid reflux. If in doubt, ask your doctor.
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