Have you been suffering from acid reflux that’s causing you discomfort in your day-to-day life?
Acid reflux is a condition that can cause many uncomfortable symptoms, including that all-too-familiar burning sensation in the back of your throat. For mild sufferers, careful choices about what you eat and drink can help treat acid reflux, so we’ve written this helpful guide on food and drink that can help with acid reflux.
What Is Acid Reflux?
Acid reflux is when stomach acid flows back into the oesophagus, which is the tube connecting your mouth and stomach and can irritate it, causing discomfort. Many people experience acid reflux from time to time, especially after eating certain foods. However, when it occurs frequently, it may be diagnosed as gastroesophageal reflux disease (GERD), a more severe form of reflux.
Finding What Triggers Your Acid Reflux
Acid reflux triggers can vary significantly from one person to another, making it challenging to know which foods and drinks you should avoid. However, knowing what causes your acid reflux is an important step towards managing your acid reflux more effectively.
Keeping a detailed diary, writing down what you eat and drink, along with any symptoms that follow, can be incredibly helpful for you to see patterns and identify what foods and drinks you should cut back or remove from your diet.
Foods That Can Prevent Acid Reflux Symptoms
We’ve already covered foods that cause acid reflux, but did you know that certain foods are known to prevent the discomfort associated with acid reflux? The following foods can help promote better digestive health and reduce stomach acidity, making them ideal for acid reflux sufferers.
Vegetables
Low in fat and sugar yet high in dietary fibre, vegetables like leafy greens, cucumbers, and root vegetables help reduce stomach acidity. Their low acidity is gentle on your stomach, and the high fibre content aids in digestion, helping to prevent the build-up of stomach acid. Studies show that people with a higher intake of vegetables and fruits have a lower chance of developing GERD.
Ginger
Whether used fresh in meals, as a tea, or even in smoothies, ginger is an excellent option for those looking to ease their symptoms. Ginger has natural anti-inflammatory properties that can relieve acid reflux symptoms by soothing the stomach and reducing inflammation.
Oatmeal
Rich in soluble fibre, oatmeal is another good choice for those suffering from acid reflux as it helps absorb stomach acid and reduce symptoms. Oatmeal is a perfect breakfast option, as starting your day with a bowl of oatmeal can provide a soothing, protective coating for the oesophagus.
Non-citrus fruits
While citrus fruits are known to trigger acid reflux, non-citrus fruits such as apples, pears, and bananas are a safe alternative as these fruits are less acidic and can help to balance stomach acidity, reducing the risk of symptoms.
Lean meats & seafood
Lean meats like chicken, turkey, and fish are good for acid reflux as they are low in fat and easier on your digestive system than fatty meats. Seafood, in particular, provides high-quality protein without contributing to excess stomach acid.
Egg whites
Egg whites are a good source of high-quality protein while low in fat, making them an excellent choice for individuals with acid reflux. Avoiding the yolks, which are higher in fat, can help minimise uncomfortable symptoms.
Healthy fats
Having healthy fats in your diet, such as those found in avocados, nuts, and seeds, can be beneficial for managing your symptoms. Unlike saturated fats, healthier fats do not trigger acid reflux and can contribute to better digestive health overall.
Drinks That Can Prevent Acid Reflux Symptoms
It isn’t just about what you eat; drinking can also play a big role in acid reflux management. Certain drinks can soothe your symptoms and promote a healthy digestive system, including:
Herbal teas
Herbal teas, particularly those made from ginger, chamomile, or liquorice root, can provide a soothing effect on the stomach and oesophagus. They have natural anti-inflammatory properties that can reduce irritation. Opt for caffeine-free versions, as caffeine can worsen acid reflux symptoms.
Coconut water
Coconut water is a natural acid neutraliser. Its alkaline nature can help balance the stomach’s pH levels, reducing symptoms of acid reflux. It’s also a refreshing, hydrating option that’s rich in electrolytes.
Plant-based milk
Plant-based milk such as almond, soy, and oat milk can be excellent alternatives for those who find dairy a trigger of their acid reflux symptoms. They are lower in fat and less likely to cause acid reflux symptoms than cow’s milk.
Non-citrus juices
While citrus juices are a known trigger for acid reflux, non-citrus juices like apple, pear, or melon juice can be gentler on your stomach. However, you should make sure these juices are not too acidic and are consumed in moderation, as all juices can increase stomach acid to some degree.
Water
Simple but effective, water is always a safe bet for staying hydrated without aggravating acid reflux symptoms and helps dilute stomach acid and flush the digestive system.
Drinking water with a higher pH level than regular drinking water can help neutralise stomach acid, preventing the burning sensation that acid reflux causes.
Lifestyle Changes to Manage Acid Reflux
Other than dietary changes, specific lifestyle habits contribute to the causes of acid reflux and changing them can help you manage acid reflux symptoms.
- Eating smaller portions more frequently, such as five to six small meals throughout the day instead of three large ones.
- After eating, wait at least two to three hours before going to bed or taking a nap to help keep stomach acids in your stomach.
- Try to wear loose, comfortable clothing to ease any unnecessary pressure on your stomach.
- If you’re suffering with stress, techniques such as yoga, meditation, and deep breathing can help manage stress and reduce symptoms.
- If you’re overweight, losing weight can prevent symptoms of acid reflux and improve your condition.
Effectively Manage Acid Reflux with Click2Pharmacy
Living with acid reflux can be challenging, but at Click2Pharmacy, we are dedicated to giving you the support you need. Our online acid reflux clinic has prescription and over-the-counter treatments that can help you effectively manage your condition.
With the simplicity of our short online consultations, you can have your over-the-counter medicines, private prescriptions or NHS prescriptions delivered straight to your door.
