Best and worst foods for acid reflux
Acid reflux can turn a delicious meal into a bad time. In this article, we delve into acid reflux and diet. Diet plays a significant role in managing acid reflux. Knowing which foods to embrace and which to avoid can make a substantial difference in symptom control.
What is acid reflux?
It is estimated that up to 20% of the UK population experience symptoms of acid reflux at least once a week. Acid reflux occurs when stomach acid flows back up into the oesophagus, causing irritation and discomfort. Acid reflux can range from occasional discomfort to chronic gastro-oesophageal reflux disease (GORD). Discover the causes and symptoms of acid reflux.
10 worst foods for acid reflux
Some foods can go down easy but come back with a vengeance. Here are a few acid reflux foods to avoid, which can irritate the oesophagus and trigger acid reflux.
- Citrus fruits: Oranges, lemons, grapefruits, and their juices are highly acidic and can irritate the oesophagus.
- Tomatoes: Tomatoes and tomato-based products, such as sauces and soups, are common triggers.
- Spicy foods: Chilli peppers, hot sauces, and spicy dishes can aggravate reflux symptoms.
- Fried and fatty foods: French fries, burgers, and other greasy foods delay stomach emptying and increase reflux. Read more in ultra processed foods: dangers & how to avoid them.
- Chocolate: Chocolate contains caffeine and theobromine, both of which relax the LES.
- Coffee and caffeinated drinks: Caffeine can stimulate acid production and weaken the LES. Discover the best alternatives to caffeine.
- Carbonated beverages: Fizzy drinks increase pressure in the stomach, promoting acid reflux.
- Alcohol: Alcohol weakens the LOS (lower oesophageal sphincter) and irritates the oesophagus. You may enjoy reading about 5 signs your liver needs a detox and whether alcohol affects the menopause?
- Onions and garlic: These can trigger symptoms in some individuals.
- Peppermint: Though soothing in some cases, peppermint can relax the LES and worsen reflux.
Debloat & Detox
Best foods to ease acid reflux
Wondering what foods can help ease acid reflux? Here are 7 foods that can help with acid reflux:
Non-citrus fruits: Bananas, melons, and apples are low in acid and gentle on the stomach.
Vegetables: Leafy greens, cucumbers, broccoli, and zucchini are alkaline and help neutralise stomach acid.
Whole grains: Oats, brown rice, and whole wheat bread absorb excess acid.
Lean proteins: Chicken, turkey, fish, and tofu are less likely to trigger reflux. Read more in the best protein sources on a plant-based diet.
Low-fat dairy: Options like skimmed milk, yoghurt, and low-fat cheese are preferable.
Herbal teas: Chamomile and ginger tea can soothe the digestive tract.
Healthy fats: Avocado, nuts, and seeds in moderation are good sources of fat that are less likely to trigger symptoms. Learn more about healthy vs unhealthy fats.
Discover our delicious range of plant-based meals, snacks and drinks on the DR.VEGAN® recipes hub.
What supplements can help with acid reflux?
Certain supplements may provide support for acid reflux by supporting digestion and reducing inflammation.
Probiotics promote a healthy gut microbiome, improving digestion and reducing reflux episodes, while digestive enzymes help break down food more efficiently, lowering the likelihood of reflux. Chamomile can ease symptoms by reducing inflammation in the digestive tract, calming the stomach, and promoting relaxation, which may help with heartburn and irritation. Similarly, Artichoke Extract supports healthy digestion, improves bile flow, and helps reduce bloating and indigestion that can contribute to reflux. Magnesium also plays a role by relaxing the LES and reducing acid production. DR.VEGAN's GastroAid contains all these ingredients for comprehensive digestive support. Discover our Comprehensive Digestive Health Bundle, which contains our high-strength probiotic Gut Works® and GastroAid.
Magnesium
How to manage acid reflux
Managing acid reflux starts with simple lifestyle changes. Eating smaller, more frequent meals reduces pressure on the LES, while avoiding lying down for at least 2-3 hours after eating can prevent symptoms from worsening. Elevating the head of your bed by 6-8 inches may also help minimise nighttime reflux.
Maintaining a healthy weight is important, as excess weight increases pressure on the stomach and LES. Read more about our nutritionist's advice for healthy weight loss. Stress management techniques like yoga, meditation, and deep breathing can help reduce stress-related reflux, while quitting smoking is key to preventing symptoms from worsening. For extra support, consider taking a high-quality supplement to help reduce and prevent acid reflux.
View our range of award-winning probiotics, vitamins and supplements.
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