“Acid reflux” What should not be eaten? What foods should be eaten?
Gastroesophageal reflux disease (GERD) is a condition in which stomach contents reflux back up into the esophagus. This reflux is often long-term and can cause uncomfortable symptoms, including heartburn and pain in the upper abdomen. The severity of the condition is often related to a person’s diet and lifestyle.
While no single food can cure GERD, some can significantly improve symptoms. Until recently, researchers did not fully understand GERD, and there was a lack of scientific evidence that dietary changes could improve symptoms. Although more evidence is needed, a 2021 review suggested that certain foods, such as fruits and vegetables, were associated with a reduced risk of GERD. Similarly, a 2016 study found that following a Mediterranean diet, rich in fruits, vegetables, whole grains, เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง, and unsaturated fats, was linked to a reduced risk of GERD.
What not to eat if you have acid reflux?
Meat and eggs: Since animal products, such as fatty meats and eggs, tend to be high in saturated fat, they can trigger symptoms of acid reflux. For example:
- Red meat
- Lamb
- streaky pork
- bacon
- sausage
- Processed meat
Oils and fatty foods. These foods can relax the sphincter at the lower part of the esophagus, making GERD symptoms worse. They also slow down digestion.
- oil
- Fatty meat
- butter
- Baked goods
- cheese
- cream
- Potato chips
High Glycemic Index Foods High glycemic index foods, which are typically high in refined sugars, have been linked to symptoms of acid reflux. For example:
- White rice
- White bread
- Baked goods
- Sweet fruit
- Breakfast cereal
- fruit juice
- soft drink
Milk and dairy products
A 2021 review examined the relationship between cow’s milk allergy (CMA) and symptoms of GERD in children. Researchers found that children with cow’s milk allergy were more likely to develop symptoms of GERD after drinking cow’s milk. Ongoing research is investigating whether this applies to adults as well. However, cow’s milk allergy is rare in adults, with many allergic children developing a tolerance to cow’s milk by the age of 6. Evidence for a link between reflux and milk is unclear. Some studies have also suggested that drinking milk is associated with a reduced rate of non-erosive GERD.
However, people who regularly experience discomfort or bloating after consuming dairy products containing cow’s milk may find that cutting these products out of their diet can help reduce these symptoms.
Foods that trigger symptoms
Some people choose to avoid common trigger foods, such as coffee and chocolate, to relieve symptoms of GERD. However, there is little medical evidence to support this approach, and results vary from person to person.
Some common trigger foods may include:
- chocolate
- Mint
- Acidic drinks such as orange juice and coffee
- Caffeine
- Acidic foods such as ketchup and citrus fruits
- Spicy food
- alcohol
What should I eat if I have acid reflux?
Vegetables Vegetables are low in fat and sugar and are a good source of fiber, which is a beneficial carbohydrate. Good choices include:
- asparagus
- Broccoli
- Brussels sprouts
- Cauliflower
- cucumber
- Green beans
- Kale
- wish
- Spinach
Fruits Eating non-citrus fruits is less likely to trigger GERD symptoms. Fruits are also a good source of vitamin C, fiber, magnesium, and potassium.
- apple
- banana
- Berries
- Melon
- Peach
- Pear
Protein Choose lean protein from sources that are low in saturated fat, such as:
- bean
- Skinless Chicken
- fish
- Lentils
- Seafood
- Skinless Turkey
Egg whites are also a good choice, but egg yolks are high in fat, which can trigger symptoms of GERD. Also, when cooking protein, try lower-fat cooking methods, such as grilling, baking, baking in the oven, or poaching, instead of frying.
Fats. The general rule of thumb for GERD is to avoid foods that are high in fat. Although all types of fat have been linked to increased GERD symptoms, it is recommended to avoid or reduce saturated and trans fats for overall health. Saturated and trans fats can be replaced in moderation with healthy unsaturated fats. These include:
- Avocado oil
- Olive oil
- Peanut butter
- Fatty fish
- Nuts and seeds
Whole grains Whole grains are a good source of fiber. Research has linked a high-fiber diet to a reduced risk of heartburn. Some whole grain foods include:
- Oatmeal
- brown rice
- Whole grain bread