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Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition in which stomach acid flows back into the oesophagus, causing symptoms such as heartburn, chest pain, and regurgitation. This common digestive disorder can significantly impact daily life, making it uncomfortable to eat certain foods or lie down after meals. Acid reflux occurs when the lower oesophageal sphincter (LES), a ring of muscle that acts as a valve between the oesophagus and the stomach, becomes weak or relaxes inappropriately. While medications can help manage symptoms, dietary choices play a crucial role in controlling acid reflux. Understanding which foods to avoid and which to incorporate into your diet can help reduce the frequency and severity of acid reflux episodes.
Managing acid reflux involves not only avoiding trigger foods but also consuming foods that can help prevent or alleviate symptoms. Certain foods, known for their digestive properties and anti-inflammatory effects, can be beneficial. Here, we explore six foods to eat and when to consume them to avoid acid reflux.
Bananas
Bananas are a low-acid fruit that can help neutralise stomach acid by coating the lining of the oesophagus. They are also rich in potassium, which can help maintain the body's overall pH balance. Bananas can be consumed as a snack between meals or added to breakfast dishes like porridge or smoothies. Their soothing properties make them an ideal choice for reducing acid reflux symptoms.
Oatmeal
Oatmeal is a whole grain that provides fibre, which helps regulate digestion and prevent acid reflux. It can absorb stomach acid and reduce symptoms. Consuming oatmeal for breakfast, perhaps with a sprinkle of nuts or a banana, can provide a good start to the day and keep acid reflux at bay. Avoid adding high-fat toppings like butter or whole milk, which can exacerbate symptoms.
Ginger
Ginger has natural anti-inflammatory properties and can help alleviate gastrointestinal irritation. It can also reduce nausea, which is often associated with acid reflux. Incorporating ginger into meals, such as adding it to dals (lentil soups) or making ginger tea, can be beneficial. Drinking ginger tea before or after meals can help soothe the stomach and prevent reflux.
Aloe Vera Juice
Aloe vera juice is known for its healing properties and can help soothe the oesophagus and reduce inflammation. Drinking a small amount of aloe vera juice before meals can help prevent acid reflux. Ensure that the juice is free from added sugars and preservatives, as these can trigger symptoms.
Non-Citrus Fruits
Fruits such as melons, pears, and apples are less likely to trigger acid reflux compared to citrus fruits. These fruits can provide essential vitamins and hydration without increasing stomach acid. Consuming non-citrus fruits as snacks or part of meals can help keep acid reflux under control. However, it’s important to avoid eating large quantities at once, as overeating can also trigger symptoms.
Green Vegetables
Green vegetables such as spinach, broccoli, and green beans are low in fat and sugar, making them less likely to cause acid reflux. These vegetables can be included in various Indian dishes, such as sabzis (vegetable curries) or added to salads. Eating green vegetables with meals helps ensure a balanced diet while minimising the risk of acid reflux.
