What Triggers Acid Reflux?
High-fat food can relax the LES. Upon relaxation, the stomach acid flows back up. These also take a long time to digest and deposit in your stomach. reduce your total daily fat intake.
It might be beneficial for you to check when you eat fast food like onion rings or french fries, full-fat dairy products like milk, cheese, butter, or even their byproducts like ice cream, sour cream, and fried food or fatty byproducts of meat including bacon, ham, and lard.
Citrus fruits and tomatoes are healthy but are also known to be acidic. Fruits like orange, grapefruit, lemon, lime, pineapple, tomato, and their byproducts could cause your heartburn to get worse.
Chocolate could also aggravate GERD because it contains methylxanthine that relaxes the LES’s smooth muscles to enable reflux.
Spicy food, and certain spices like garlic or onions, can trigger reflux in most people so track to check if you’re one of them.
One of the known triggers is caffeine. However, if you have always drunk coffee make sure you cut it out of your diet slowly or take less acidic coffee to avoid withdrawal symptoms.
Personal intolerance like dairy, gluten, mint, and flavoring could also contribute to aggravating your GERD.
What Foods Can Make Acid Reflux Symptoms Go Away?
While foods cannot cure your acid reflux, some help soothe the symptoms and prevent worsening of the condition.
It may be beneficial for you to increase your intake of vegetables. Vegetables are low in fat and sugar. They help reduce stomach acid production and good options include asparagus, green beans, cauliflower, broccoli, leafy greens, and cucumbers.
Fruits are also good for you but since citrus fruits could be triggers, you can try non-citrus fruits like melons, bananas, apples, and pears as great sources of vitamins and micronutrients.
Ginger is known to reduce inflammation and actually serves as a natural treatment for gastrointestinal problems including but not limited to heartburn.
Oatmeal is not only a breakfast favorite but also an amazing source of fiber. Whole grain products and a high fiber diet put you at low risk of acid reflux.
Lean meat and seafood are low in fat and reduce the brevity of their symptoms. However, you should avoid these prepared with a lot of oil so steer away from fried food and gravitate towards grilling, broiling, baking, or poaching.
For protein, egg whites are also a good option but since the yolk is high in fat, it may be best for you to steer away from those.
For fat, it’s best to opt for healthier options like avocado, flaxseed, walnut, sesame, olive or sunflower oil. It’s beneficial for you to reduce your intake of saturated fats and trans fats because those deposit in your stomach for longer periods.
In general, to make acid reflux symptoms go away, avoid foods that trigger it. Avoid eating late at night or even as much as 4 hours before bed. Try and steer away from clothes that are tight around the waist and cut down on smoking and drinking.
Make better lifestyle choices by eating better and smaller meals in higher frequencies. Find ways to elevate your chest and head when lying down and try to get to a healthier weight and routine.
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