Everyone experiences heartburn occasionally. However, if you frequently feel that burning discomfort in your chest or throat, adjusting your diet and eating habits might offer some relief.
According to Sarah Andrus, MS, RD, LDN, an outpatient dietitian at the Newton-Wellesley Hospital GERD and Heartburn Clinic (Mass General Brigham), proper digestion involves food moving from your mouth to your stomach and being digested there within a specific timeframe. For individuals with chronic acid reflux or GERD (gastroesophageal reflux disease), this process isn’t functioning optimally.
In GERD, stomach acid flows back up into the esophagus, the tube connecting your mouth and stomach. This acid reflux and GERD can lead to uncomfortable symptoms and potentially irritate the esophageal lining, causing future health issues. Understanding which foods to consume—and which to avoid—when you have GERD can help alleviate symptoms and protect your esophagus.
Symptoms of Acid Reflux
Acid reflux and GERD can manifest in several symptoms, including:
- Heartburn: A burning sensation in your chest or throat.
- Cough or sore throat
- The sensation of food being stuck in your throat
- Regurgitation: Food coming back up from your esophagus into your mouth.
- Difficulty swallowing (dysphagia)
- Voice changes or hoarseness
It’s also important to note “silent GERD,” where frequent acid reflux damages the esophagus without noticeable symptoms. This condition is often detected during an endoscopy, a procedure using a small camera to examine the esophagus.
What Foods Can Worsen Acid Reflux?
Dietary choices and eating habits significantly influence acid reflux.
While no single food directly causes GERD, certain foods and eating behaviors can exacerbate GERD symptoms. Andrus notes that there’s a well-known list of foods and habits that are commonly problematic. However, she emphasizes that individual triggers vary. Eliminating the entire list of potential trigger foods might be unnecessary and could remove beneficial nutrients from your diet.
She recommends tracking your food intake and symptom occurrences to identify your personal triggers.
Foods That Can Irritate the Esophageal Lining
Certain foods are naturally more acidic and can irritate the delicate lining of the esophagus. Common acidic foods that individuals with GERD often avoid include:
- Citrus fruits and juices: Such as lemons and orange juice.
- Spicy foods
- Tomato-based products: Like red sauce.
Foods That May Relax the Esophageal Valve
Your esophagus has two sphincters, or valves. The upper valve connects to your mouth, and the lower valve connects to your stomach. These valves should remain closed except when allowing food to pass through. They also open during vomiting.
Andrus explains that certain foods and drinks can relax the lower esophageal sphincter, allowing stomach acid to reflux back into the esophagus. These include:
- Alcohol
- Chocolate
- Coffee
- High-fat foods
- Mint, especially peppermint
Foods That Can Increase Pressure in the Digestive System
Other foods, like carbonated drinks such as sodas and seltzers, can cause stomach distention (pressure). This pressure can force the lower esophageal sphincter to open, leading to acid reflux. Large meals and eating late at night can also create similar pressure. When this sphincter opens inappropriately, stomach acid can flow backward.
Foods That May Help Reduce Stomach Acid
While avoiding trigger foods is crucial, incorporating foods that naturally reduce stomach acid can be beneficial. These foods often help balance stomach pH, promote healthy digestion, and can soothe the esophagus.
- Alkaline Foods: Foods with a higher pH can help neutralize stomach acid. Examples include:
- Bananas
- Melons (cantaloupe, watermelon, honeydew)
- Vegetables: Especially leafy greens, broccoli, cauliflower, and potatoes.
- High-Fiber Foods: Fiber helps absorb stomach acid and promote digestive health. Good sources include:
- Oatmeal
- Whole grains (brown rice, quinoa)
- Root vegetables (sweet potatoes, carrots)
- Green beans and peas
- Ginger: Ginger has natural anti-inflammatory properties and can help soothe the digestive tract. Ginger tea or fresh ginger added to meals can be helpful.
- Lean Protein: Lean sources of protein are generally easier to digest and less likely to stimulate acid production compared to fatty meats. Options include:
- Chicken breast
- Turkey
- Fish
- Tofu
- Healthy Fats: While high-fat foods can worsen reflux, moderate amounts of healthy fats are important for overall health and don’t typically exacerbate acid reflux in the same way. Sources include:
- Avocado
- Nuts and seeds
- Olive oil
- Water: Staying hydrated is essential for digestion. Water helps dilute stomach acid and aids in the movement of food through the digestive system.
Tips for Eating Habits to Reduce Acid Reflux
Beyond food choices, your eating habits play a significant role in managing acid reflux:
- Eat Smaller, More Frequent Meals: Large meals can put pressure on your stomach and increase the likelihood of acid reflux. Opt for smaller portions and more frequent meals throughout the day.
- Avoid Eating Late at Night: Lying down shortly after eating can make it easier for stomach acid to flow back into the esophagus. Try to finish eating 2-3 hours before bedtime.
- Eat Slowly and Chew Food Thoroughly: This aids digestion and reduces the burden on your stomach.
- Stay Upright After Eating: Gravity helps keep stomach acid down. Avoid lying down or slouching immediately after meals.
- Elevate the Head of Your Bed: If nighttime reflux is a problem, raising the head of your bed by 6-8 inches can help.
Conclusion
Managing acid reflux through diet involves both avoiding trigger foods and incorporating foods that can help reduce stomach acid. Keeping a food diary to identify your personal triggers is a valuable step. Focus on a balanced diet rich in alkaline and high-fiber foods, lean proteins, and healthy fats. Pair these dietary changes with mindful eating habits for optimal relief. If you experience persistent or severe acid reflux, it’s always recommended to consult with a healthcare professional or registered dietitian for personalized advice and management strategies.
