Generally, the acid reflux is the cause of acid backflow in our esophagus from the stomach,
due to weak or damaged lower esophageal sphincter (LES). Usually, the LES closes to
prevent the flow of food from the stomach to the esophagus.
The foods you consume have the primary impact on the amount of acid produces in your
stomach. Eating smartly is the key to controlling acid reflux or Gastro Esophageal Reflux
Disease (GERD) which is a severe/chronic form of acid reflux.
Heartburn is a common symptom of acid reflux and GERD. An individual can develop a
burning sensation in stomach or chest after eating a full meal or certain foods. GERD can
also cause vomiting or regurgitation as acid moves into your esophagus. Few other
symptoms are like a dry cough, sore throat, bloating, difficulty in swallowing, lump in the
throat. Many people with GERD find that certain foods trigger these symptoms. No single
diet can prevent all symptoms of GERD, and food triggers are different for the different
To identify your triggers, keep a food diary and track the following:
• What food you eat
• What time of day you eat
• What symptoms you experience
The goal is to control your symptoms. Reflux symptoms might result from too much or too
little stomach acid. There are few specific foods you can continue with your diet to manage
acid reflux if you have too much acid.
Research shows that increased fiber intake, specifically in the form of fruits and vegetables,
may protect against GERD. Increasing your dietary fiber is a good idea. Fiber also reduces
the risk of:
• High cholesterol
• Uncontrolled blood sugar
• Hemorrhoids and other bowel problems
1. Vegetables & fruits -Vegetables are naturally low in fat and sugar and help reduce
stomach acid. Good options include green beans, broccoli, cauliflower, leafy greens,
cucumbers, and potatoes. GINGER has natural anti-inflammatory properties, and it is a
natural treatment for gastrointestinal problems and heartburn. You can add grated or sliced
ginger root to recipes or smoothies or drink ginger tea to ease symptoms. NON CITRUS
FRUITS, including melons, bananas, apples, and pears, are less likely to trigger reflux
symptoms than acidic fruits.
2. Non-veg -foods, such as chicken, fish, and seafood, are low fat and reduce symptoms of
acid reflux. Try them grilled, broiled, baked, and poached. Egg whites are also a good choice.
Avoid having egg yolks, which are high in fat and might trigger reflux symptoms.
3. Healthy fats & whole grain
Sources of healthy fats include avocados, sunflower oil, sesame oil, walnuts, olive oil, and
flaxseed. Reduce your intake of saturated fats and Trans fats and replace them with these
healthier unsaturated fats. Oatmeal is one of the favorite choices for breakfast and an
excellent source of fiber. It helps to absorb acid in the stomach and reduce symptoms of