Generally, Acid reflux is the cause of acid back flow 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 produced 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 include 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 individual.
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.
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.
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.
Sources of healthy fats include avocados, sunflower oil, sesame oil, walnuts, olive oil, and flaxseeds. 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 reflux.
Watch out this video to know the easy tips to reduce acidity