Do you suffer from annoying acid reflux? If so, you’re not alone. Roughly 60 million Americans experience heartburn at least once a month, according to the American College of Gastroenterology. In fact, acid reflux can be a huge pain, literally. The good news is that some foods can help ease the symptoms of acid reflux. We’ve done the research and found out that certain foods can actually help relieve heartburn and discomfort. So, keep reading and learn more about the best foods to eat (and avoid) when coping with this condition. Let’s get the list started.
High Fiber Foods
Fiber is important for digestion and can help reduce heartburn. Foods like oatmeal, apples, bananas, nuts, and beans are all great sources of fiber to add to your diet. Fiber also aids in digestion, so it can help keep food from backing up into the esophagus and causing discomfort. 100% whole grains like quinoa, buckwheat, and brown rice are also great fiber-rich foods that can help ease acid reflux. The key is to get enough fiber but not too much, as this can cause bloating or an upset stomach.
Lean Meats
Chicken, turkey, and fish are all great sources of lean proteins. These can be cooked in a variety of ways that won’t aggravate your acid reflux, making them an ideal choice for those dealing with this condition. Avoid fatty cuts of meat like ribs or steaks, which can trigger symptoms. On top of that, ensure not to overeat as this can also cause flare-ups. A study published in the World Journal of Gastroenterology found that eating too much and too quickly can worsen acid reflux symptoms.
Ginger
Instead of drinking those beers and any sort of alcohol, go for a cup of hot ginger tea instead. Ginger has been known to have a calming effect on the digestive system, which can help relieve acid reflux symptoms. If you’re not a fan of tea, you can also make ginger root into a smoothie or add it to your favorite dishes like stir-fries and soups. Scientists believe ginger can reduce gastric spasms, which is why it’s often used to treat digestive disorders.
Low-Acid Fruits and Veggies
Fruits and vegetables are very important for a healthy diet, but they can also help ease acid reflux. Fruits like apples, bananas, cantaloupe, honeydew, and veggies like broccoli, carrots, squash, bell peppers, and green beans are all great choices for those dealing with acid reflux. Aim to get at least 5 servings of fruits and veggies in a day for maximum benefit. But certain fruits like oranges, grapefruits, and tomatoes can worsen acid reflux symptoms.
Almond Milk
If you’re looking for a dairy alternative that won’t leave you feeling any discomfort, almond milk is the way to go. Almond milk contains less fat than regular milk and is easier to digest, making it an ideal choice for those struggling with acid reflux. It’s also packed full of vitamins and minerals, making it the perfect post-workout drink. According to a study published in the World Journal of Gastroenterology, almond milk has been found to reduce inflammation and acidity in the stomach.
These are just a few of the many foods that can help ease your acid reflux symptoms. Try incorporating them into your diet and see if you feel any relief. Remember to avoid foods that can trigger symptoms, like spicy food, caffeine, and fatty/fried foods. With the right diet in place, you should be able to keep your acid reflux under control. Good luck on your journey.
