Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive disorder characterized by the regurgitation of stomach acid into the esophagus. It can cause discomfort, heartburn, and other symptoms that can significantly impact your quality of life [1]. While medication and lifestyle changes play a vital role in managing acid reflux, adopting a healthy diet can also help alleviate symptoms.
Here are the top five foods to include in your acid reflux diet, which can promote digestive health and reduce the frequency and severity of acid reflux episodes.
Here are the top five foods to include in your acid reflux diet, which can promote digestive health and reduce the frequency and severity of acid reflux episodes.
Acid Reflux Diet Food 1: Ginger
Ginger has long been recognized for its anti-inflammatory properties and its ability to soothe digestive discomfort. It can help reduce the inflammation in the esophagus and neutralize stomach acid [2]. Ginger can be consumed in various forms, such as fresh ginger root, ginger tea, or as a spice in cooking.
Incorporating ginger into your acid reflux diet can provide relief from heartburn and promote a healthy digestive system.
Incorporating ginger into your acid reflux diet can provide relief from heartburn and promote a healthy digestive system.
Acid Reflux Diet Food 2: Oatmeal
Oatmeal is a fantastic option for breakfast or as a snack for individuals with acid reflux [3]. It is a whole grain that is high in fiber, which helps absorb stomach acid and regulate digestion. Oatmeal is also low in fat, making it a gentle and soothing choice for those experiencing acid reflux symptoms.
Opt for plain, unsweetened oatmeal and avoid adding acidic or high-fat toppings like citrus fruits or cream to keep it reflux-friendly.
Opt for plain, unsweetened oatmeal and avoid adding acidic or high-fat toppings like citrus fruits or cream to keep it reflux-friendly.
Acid Reflux Diet Food 3: Leafy Greens
Leafy greens, such as spinach, kale, and Swiss chard, are excellent additions to an acid-reflux diet [4]. These greens are low in acidity and high in vitamins, minerals, and fiber. They help regulate digestion, reduce inflammation, and provide essential nutrients without triggering acid reflux symptoms.
Consider incorporating leafy greens into salads, smoothies, or cooked dishes to support a healthy digestive system.
Consider incorporating leafy greens into salads, smoothies, or cooked dishes to support a healthy digestive system.
Acid Reflux Diet Food 4: Bananas
Bananas are a go-to fruit for individuals with acid reflux due to their low acidity and high content of natural antacids [5]. They help neutralize stomach acid and provide a protective coating to the esophagus.
Bananas also contain potassium, which can promote healthy digestion and prevent muscle spasms in the gastrointestinal tract. Enjoy a ripe banana as a snack or add it to smoothies and oatmeal for added flavor and nutritional benefits.
Bananas also contain potassium, which can promote healthy digestion and prevent muscle spasms in the gastrointestinal tract. Enjoy a ripe banana as a snack or add it to smoothies and oatmeal for added flavor and nutritional benefits.
Acid Reflux Diet Food 5: Lean Protein
Incorporating lean protein sources into your acid reflux diet can provide essential nutrients without exacerbating symptoms [6]. Opt for lean meats like skinless poultry, and fish, or plant-based protein sources such as tofu and legumes. These protein options are generally low in fat and reduce the risk of triggering acid reflux symptoms.
Be mindful of your cooking methods, opting for grilling, baking, or steaming instead of frying to minimize added fats and oils.
Be mindful of your cooking methods, opting for grilling, baking, or steaming instead of frying to minimize added fats and oils.
Conclusion
While diet alone may not completely cure acid reflux, it can significantly reduce symptoms and improve overall digestive health [7]. Remember to listen to your body, as triggers and tolerance levels may vary from person to person. It is also advisable to consult with a healthcare professional or registered dietitian for personalized guidance and to ensure you are adopting a balanced and appropriate acid reflux diet that meets your specific needs [8].
References:
- https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940
- https://www.healthline.com/nutrition/11-proven-benefits-of-ginger
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
- https://www.netmeds.com/health-library/post/acid-reflux-7-awesome-foods-that-you-should-add-in-your-diet-to-ease-heartburn
- https://herminahospitals.com/en/articles/5-buah-untuk-asam-lambung-yang-bisa-dikonsumsi.html
- https://www.onpoint-nutrition.com/blog/best-foods-for-acid-reflux
- https://www.everydayhealth.com/gerd/new-diet-cut-acid-reflux/
- https://washingtonnutritiongroup.com/services/acid-reflux-gerd/