Which foods can cause acid reflux (GERD)?

Explore the most common foods that when addressed as part of a diet plan for acid reflux ,can help to provide relief from uncomfortable symptoms. Learn how you can improve digestive health and prevent acid reflux.

What is Acid Reflux? 

Burp!! Aarghh!! Not again!!! The embarrassing and irritating sounds echoing in the stomach, awful smelling breath, the restless pain, sleepless nights, and hypertension all have a common cause: Acid Reflux. 

Overview of Acid Reflux

Itis estimated that 20% of adults and 10% of children in the US have acid reflux issues..

Acid reflux is a common medical condition that happens when the lower end of the sphincter muscle is out of synch, relaxing either involuntarily or at the wrong time. This causes the acid in the stomach to flow back into the esophagus where it causes sour belches, irritation in the chest, heartburn pains, and other discomfort. In fact the sharp chest pain of heartburn is one of the most common reasons people go to the ER.

The condition is also called GERD or gastroesophageal reflux disease) when it becomes recurrent. GERD is considered severe and requires proper medication and treatment through a medical professional. 

Many will occasionally experience acid reflux, especially after certain foods, a big meal, or eating too late in the evening closer to bedtime (lying down can cause the reflux) It’s uncomfortable and unpleasant but occasional episodes are not a disease.

What are the symptoms of Acid Reflux?

Acid Reflux (GERD) is commonly indicated by a burning sensation in the sternum and non-cardiac chest pain. Other symptoms can include: 

• Regurgitation of food or sour liquid (sometimes into mouth or nasal cavity)
• Bitter or acidic taste in the mouth
• Difficulty swallowing
• Chronic cough or wheezing
• Sore throat or hoarseness
• Bloating
• Burping or hiccups
• Worse lying down, often affecting ability to get to sleep. 

Foods that can cause Acid Reflux?

The most common cause of acid reflux is improper diet and poor eating habits.

Other causes can include your posture and the after-eating habits for example, lying down right after eating without letting the food settle down in your stomach.

Here is a list of major food items that cause acid reflux:

• Oily and fatty foods
• Spicy foods
• Carbonated drinks
• Chocolate
• Citrus fruits and juices (oranges, lemons, grapefruit, etc)
• Vinegars and fermented foods 
• Peppermint
• Dairy products
• Tomatoes, including sauces
• Caffeine (coffee, black tea, etc.)
• Fried foods

Which foods can help prevent acid reflux?

Harvard Health Publishing has listed the food items that are proven to be healthy, and nutritious as well as can help reduce acid reflux. 

• Non-citrus fruits - banana, melon, apple, plum, peach, etc.
• Fresh vegetables 
• Lean meats - including white meats and grass-fed red meats 
• Rice - A bowl full of simple boiled rice is said to dry out unhealthy fluids in the stomach thus helping in reducing acid reflux.
• Unsaturated fats (Omega 3s) - Olive, avocado and coconut oils are best and contain polyphenols that aid in tissue healing.

Other Preventive Measures for GERD

Apart from dietary changes in your routine, you can adopt some healthy habits that will help you reduce acid reflux attacks, including: 

• Get a good night's sleep - aim for 7-8 hours a day. Your body needs rest so does your stomach. 
• Drink plenty of water each day. About half your weight in ounces is a good rule of thumb for water intake. 
• Do not eat and go to bed right away. Changing to a horizontal position does not let food settle in the stomach.
• Go for a walk after meals. Walking helps food settle down and go into the digestion phase.
• Practice meditation - this helps to reduce stress

The "Bottom Line"

We can control what we put in our mouth. This is critical to both control, heal and prevent acid reflux. To properly address it, you need to adjust your lifestyle and consult the right physician if the condition persists.