How Changing Your Diet Can Improve Acid Reflux?

Experiencing acid refluxes once in a while is not too uncommon. However, when this problem persists and shows up every time you eat, it needs special attention and diagnosis.

In most cases, this recurring issue is observed to be the effect of unhealthy food habits and lifestyle. You can treat these conditions without medicine, following a proper, time-bound diet.

Gastroesophageal reflux disease (GERD) is a disorder faced by almost 20% of the population.

Let us explore the possibility of treating acid refluxes with an improved diet consisting of healthy foods and beverages in this article. 

What Causes Acid Refluxes?

By consulting with an acid reflux specialist, you can learn more about treatment. This is caused by the titration of stomach contents back up into the esophagus. The acidity of this mixture causes pain in the chest and throat, as well as a burning sensation in the mouth. 

The most common foods that cause acid reflux are those that have high amounts of protein and fat, such as meat, dairy products, bread, and cereals. It is also thought that drinking too much alcohol can lead to acid reflux. 

Here are some of the food items that need to be strictly avoided to escape acid refluxes—

• Deep-fried food.
• Cheesy items like pizza.
• Processed snacks.
• Pepper and chili powder.
• Sausages, bacon and other fatty meat.
• Citrus fruits like oranges and lemons.
• Carbonated and caffeinated beverages.
• Tomato-based curries and sauces.

These particular food items can make you more prone to experience acid reflux. However, if you consume moderately, you can dodge any problematic situation. 

What Dietary Changes Would You Need To Avoid Acid Refluxes?

From your mealtime to food items, everything plays an important role in controlling GERD. Here let us take a look at six steps to avoid acid refluxes:

Take High-fiber Foods

Overeating is one of the major reasons for acid reflux. Therefore, when you consume high-fiber meals, it keeps you full for a longer time. Additionally, high-fiber food helps normalize your metabolism that removes the chances of acid reflux to a great extent.

High-fiber food items you can consume:

• Oatmeal, brown rice, corn, couscous and other whole grains.
• Root vegetables like carrots, sweet potatoes, beets, etc.
• Green and leafy vegetables like asparagus, lettuce, kale, cabbage, etc.

 

Alkaline Foods

When you consume food with a higher pH level, it can neutralize acidity in your stomach. These are alkaline foods. They often bring immediate relief from heart burns and stomach aches. 

If you replace acidic items in your meal with alkaline food, it will help you fight GERD better.

Here are some examples of alkaline food items:

• Bananas.
• Nuts.
• Melons.
• Cauliflower.
• Fennel.

Foods With Higher Water Content

If you’re facing recurring stomach acidity issues, it can be due to insufficient water intake. 

It is, therefore, extremely important that you at least include watery food items in your meal. This can help dilute the acidic effect in your stomach, releasing aches and burns immediately.

Here are some watery food item suggestions:

• Cucumber.
• Watermelons.
• Green Tea and herbal tea.
• Soups based on broth.
• Celery.

Milk

Skimmed milk, when consumed cold, can immediately release the effects of acidity. It is suggested that you take a glass of cold skimmed milk after dinner. 

It helps neutralize the acidic effects and promotes better sleep.

Digestive Home Remedies

Here are some digestive home remedies to help you fight acid reflux issues—

• Fennel tea

Boil a cup of water and put two teaspoons of fennel into it. Keep it covered for 3-4 mins and drink the fennel-infused water warm. This helps your acid calm down and promotes metabolism.

• Ginger and lemon water

Ginger and lemon water can be a great help when it comes to acid reflux home remedies. Consume warm water with 8-10 drops of lemon and ginger each. Maintain this process on a regular basis, the first thing after you wake up. 

• The perfect breakfast

Breakfast is the most important meal of the day, but what you consume is equally important. A suggestion for quick breakfast assemblage:

• Soak three tbsp oatmeal in one cup of cold milk for 10 mins.
• Slice a banana and add.
• Add 2 pinches of cinnamon powder.
• Add two tbsp dry fruit mix.
• Add 2 tsp seeds mix (sunflower, watermelon, chia seeds, sesame, pumpkin, and flax seeds).

Mix all the ingredients well and have them for your breakfast. This will keep you full all day and help bring down the acid levels in your stomach. 

• Chewing gum to mild heartburn due to acid. Chewing enhances saliva production and when you swallow the saliva, it helps neutralize the stomach acid. 
• Sleep on your left side to avoid the stomach acids traveling up to your esophagus. In this method, you simply make gravity work in your favor. 

Conclusion

Regulate your meal time. The best suggestion, in this case, is to avoid any kind of food post 8 pm at night. 

It is also important that you have your breakfast by 9 am in the morning. This helps your body create a stable energy source and enhances metabolism, thus, neutralizing all effects of stomach acids.