Most of us experience mild to severe acid reflux from time to time, it occurs when the acid backflow from the stomach into the food pipe (esophagus) and can cause troublesome symptoms like irritation, pain and heartburn. Sometimes this uncomfortable burning sensation can slide up into the throat leaving a bitter taste. In some cases, acid reflux may progress to a more serious form of gastroesophageal reflux disease (GERD).

Also Read: Water Brash: Know How To Deal With This GERD Symptom

Acid reflux develops when the lower esophageal sphincter (LES) is damaged. Generally, the LES prevents food in the stomach from moving up into the esophagus by closing the valves. Moreover, in these days of lockdown and the new normalcy of working from home, we often enjoy eating a lot of deep-fried food items like pakoras, chips, samosas and other spicy foods that may worsen symptoms of acid reflux.

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Leading a healthy lifestyle, losing weight, eating small frequent meals, choosing wholesome foods, and avoiding alcohol and smoking are some of the preventive measures that can help you to manage acid reflux.

The food you eat affects the amount of acid secreted by the stomach. Choosing the right kinds of food is a vital factor in controlling acid reflux. Making dietary tweaks can also help alleviate symptoms.

Studies reveal that some foods do wonders in reducing the intensity and frequency of developing acid reflux. Some of the food sources that are actively involved in improving acid reflux include:

High-quality protein foods like almonds, beans, lentils and fish such as salmon and trout.

Carbohydrates found in fruits, vegetables and whole grains.

Fruits and vegetables are abundant in vitamin C, magnesium, potassium and dietary fibre.

Green leafy vegetables like spinach, broccoli and kale.

Read through this article to an overview of 7 amazing foods that help to relieve acid reflux.

7 Incredible Foods To Soothe Heartburn

Bananas

Bananas are low-acid fruit that helps people suffering from acid reflux by coating an irritated esophageal lining and easing discomfort. The richness of natural dietary fibre acts as a potent digestive aid strengthens the digestive system and wards off indigestion. Apart from these, high on potassium and pectin, bananas help in the smooth passage of stomach content through the gastrointestinal tract.

Melons

Melons like cantaloupe, honeydew and watermelon are mildly acidic foods with a pH of 6.1 which is suitable to alleviate acid reflux. Melons are also loaded with magnesium which aids to neutralise the acid secretion in the stomach and gives respite to acid reflux. 

Oatmeal

The presence of both soluble and insoluble fibre in oatmeal may help ward off acid reflux symptoms. Bestowed with essential nutrients oatmeal keeps you satiated, controls unwanted hunger pangs, adds bulk to the stool, regularises bowel movements and lessens the chance of regurgitation. Relish wholesome oatmeal with low-fat milk or almond milk both of which are highly alkaline.

Yogurt

Yogurt imbued with probiotics, gut-friendly bacteria helps people with gastrointestinal issues to stimulate the digestion process and boost immune response. The soothing properties aid in keeping stomach discomfort and acid reflux at bay. Also Read: Homemade Curd Is A Probiotic And More

Green Leafy Vegetables

Green leafy vegetables are naturally low in fat and sugar and help to reduce stomach acid secretions. Spinach, broccoli, kale, asparagus and Brussels sprouts are highly alkaline which are good for the gut and offer respite from acid reflux.

Ginger

Ginger is bestowed with potent anti-inflammatory properties and is valued as a natural remedy to treat heartburn and other gastrointestinal woes. All you have to do is add grated ginger to recipes or smoothies or drink ginger tea before or after meals to get relief from acid reflux.

Chamomile Tea

Chamomile works wonders as a healthy alternative to tea, as black tea and green tea are caffeinated beverages that are generally avoided for acid reflux. The natural soothing properties of chamomile tea help to beat stress and alleviate reflux.

Tips to Prevent Acid Reflux

Eat Slowly And Sparingly

Eating small frequent meals rather than three large meals daily is the ideal way to reduce reflux and acid secretions.

Stay Away From Triggers

Certain foods are more likely to trigger reflux including fatty foods, spicy food, tomatoes, onions, garlic, coffee, tea, chocolate, and alcohol. Try limiting these foods to ease discomfort.

Avoid Carbonated Beverages

Carbonated drinks can aggravate burping and increase acid secretion.

Manage Weight

Being obese or overweight may stretch the muscular structure that supports the oesophageal sphincter, decreasing the pressure that holds the muscle closed, this leads to reflux and heartburn. Thus, it is essential to shedding those extra pounds.

Quit Smoking

Nicotine from tobacco relaxes the valve between the oesophagus and stomach, this allows stomach acid and juices that break down the food to back up into the oesophagus, which causes heartburn.

Frequently Asked Questions

What Is The Best Food To Stop Acid Reflux?

The best foods to reduce acid reflux include:

Oatmeal is a low-acid food that absorbs stomach acid and eases symptoms.

Natural anti-inflammatory traits of ginger can reduce irritation.

Bananas are low-acid fruit that coats the oesophagus, reducing discomfort.

Melons like cantaloupe and honeydew are alkaline in nature and soothing to the stomach.

Green vegetables such as broccoli, spinach, and cucumber are low in acid and easy on the stomach.

Lean proteins (chicken, turkey, fish) are low-fat, and high in proteins helping to prevent excess stomach acid.

Which Fruit Helps To Treat Acidity?

Low-acid, alkaline fruits help reduce acidity:

Bananas possess natural antacid properties.

Melons like watermelon and cantaloupe are hydrating and alkaline.

Papaya contains enzymes that aid digestion and reduce acidity.

Pears are gentle on the stomach and reduce acid production.

What To Drink For Heartburn?

Ginger tea helps reduce inflammation and aids digestion.

Chamomile or licorice tea calms the stomach lining.

Aloe vera juice soothes the esophagus and reduces inflammation.

Coconut water is alkaline and soothing for acid reflux.

What Stops Heartburn Instantly?

Quick remedies for immediate relief:

Chewing sugar-free gum helps to increase saliva production, which neutralizes acid.

Consuming raw almonds can neutralize stomach acid.

Licorice or fennel seeds can be chewed to reduce heartburn.

Standing or walking helps acid flow down, reducing symptoms.

 How To Ease Acidity?

Ways to reduce acidity naturally:

Eat smaller, frequent meals: Prevents excessive acid production.

Avoid trigger foods: Spicy, fried, fatty, and acidic foods.

Stay hydrated: Water helps dilute stomach acid.

Chew food thoroughly: Enhances digestion and reduces acid buildup.

Maintain a healthy weight: Reduces pressure on the stomach.

Is Curd Good For Acidity?

Yes, curd (yogurt) is beneficial for acidity, as it:

Contains probiotics that improve gut health.

Helps balance stomach acid and aids digestion.

Reduces irritation in the stomach lining.

Best consumed plain and unsweetened to avoid added sugars, which can worsen acidity.

 Can I Drink Milk If I Have Acidity?

Yes, you can it depends on the type of milk:

Cold milk can temporarily soothe acidity due to its calcium content, which reduces acid production.

However, full-fat milk may worsen symptoms by triggering acid production.

Opt for low-fat or skim milk for better results.

(This article is reviewed by Preeti Sharma, Wellness Expert)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

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Different Traditional Herbal Medicines for the Treatment of Gastroesophageal Reflux Disease in Adults

Yun-kai Dai 1,2, Yun-bo Wu 1,2, Hao Wen 3, Ru-liu Li 1,2, Wei-jing Chen 1,2, Chunzhi Tang 3, Liming Lu 3,*, Ling Hu 1,2,

https://pmc.ncbi.nlm.nih.gov/articles/PMC7378538/

Efficacy and Safety of a Natural Remedy for the Treatment of Gastroesophageal Reflux: A Double-Blinded Randomized-Controlled Study

Umberto Alecci 1, Francesco Bonina 2, Andrea Bonina 3, Luisa Rizza 3, Santi Inferrera 1, Carmen Mannucci 4, Gioacchino Calapai 4,*

https://pmc.ncbi.nlm.nih.gov/articles/PMC5080480/

https://www.medicalnewstoday.com/articles/natural-remedies-for-acid-reflux