What is the best way to manage acid reflux symptoms?
This article will discuss the role of diet when managing acid reflux symptoms. Eating certain foods can have a significant impact on your symptoms. Understanding which foods can help you reduce symptoms, and which to avoid, is therefore crucial. You will find practical advice on getting started as well as a list with beneficial foods and additional suggestions.
How to Manage Acid Reflux symptoms with Diet
When stomach acid returns to the esophagus it can cause discomfort or even damage. The American College of Gastroenterology reports that over 60 millions Americans suffer from acid reflux every month.
Acid reflux can be managed by a healthy diet. Some foods trigger symptoms while others help relieve them. A study published in the Journal of Neurogastroenterology and Motility found that a diet rich in whole grains, vegetables, lean proteins, and healthy fats might prevent the symptoms of GERD. Foods high in caffeine and spices can worsen symptoms.
Important Points for Getting Started
The first step in managing acid reflux with diet is to identify your trigger foods. What triggers acid reflux in one person may not be the same for another. Keep a food journal where you record what you eat, and then any symptoms that you may experience. It can be used to identify patterns, and help pinpoint possible triggers.
Second, you should consider the portion size. A large meal can cause acid reflux by putting pressure on the lower-esophageal valve. In a study published in Gastroenterology, eating more frequently and smaller meals helped manage symptoms.
The Best Foods to Manage Acid Reflux Symptoms
- Whole grains: Oatmeal, brown rice and whole grain toast are rich in fiber. A study in Archives of Internal Medicine found that dietary fibre intake was linked with a lower risk of acid reflux.
- Foods such as chicken, turkey and fish can reduce symptoms.
- Citrus fruits such as oranges, grapefruit, or bananas are more likely to cause reflux than non-citrus fruits.
- Green vegetables: Broccoli, asparagus, spinach, green beans and other low-fat foods can reduce stomach acid.
- For centuries, ginger has been a popular natural heartburn remedy.
- Almond milk: It is an alkaline product that can neutralize stomach acids.
- Olive oil: Because it is a good fat, you may find that olive oil helps reduce symptoms.
- The potato is a great source of fibre and low fat, making it a healthy choice for people with acid reflux.
- The egg whites are rich in protein, and they are also low acid.
- Fennel is a good addition to any diet because it improves stomach functions.
More Tips and Suggestions
You can manage acid reflux by making lifestyle adjustments. You should avoid lying down immediately after eating as it can cause pressure to your lower esophageal muscle. Avoid wearing clothing that is too tight around the waist as it can cause your stomach to compress and acid to enter your esophagus. Weight loss can help with symptoms in overweight people, since excess stomach fat places pressure on the esophagus.
Conclusion
In order to manage acid reflux through diet, it is important to identify potential trigger foods, eat smaller portions, and incorporate foods that will cause less discomfort. Other lifestyle changes such as maintaining an ideal weight, and not laying down right after eating are also helpful in managing symptoms. Everyone is unique, and what may work for someone else, might not be the best for you. Listen to your body, and consult a health professional when necessary.
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