When we eat, we like our food to stay on its natural course of digestion. Sometimes, though, it doesn’t work that way...and gastric reflux can occur.  

“Reflux refers to when whatever is in your stomach, often something acidic, flows backwards up into the esophagus and causes trouble in the process,” says gastroenterologist Will Bulsiewicz, MD, author ofFiber Fueled (Avery).

Reflux can show up in many ways. “The classic symptom of reflux is heartburn, but one could also have a sour taste in the throat, regurgitation of food, difficulty or pain with swallowing, chest tightness, cough, nausea, hiccups, sore throat, voice change or wheezing,” notes Bulsiewicz.

Reflux-Inducing Foods

What shouldn’t you eat if you’re prone to reflux?

Bulsiewicz offers a simple notion: “The general rule is that if the food is fun, you probably shouldn’t be eating it.” He also suggests avoiding tobacco use.

Here are foods that are prone to causing reflux.

• Spicy Foods: Hot peppers, spicy sauces
• Acidic Foods: Citrus fruits (like oranges and lemons), tomatoes, vinegar
• Fried and High-Fat Foods: Fried snacks, fatty cuts of meat, creamy sauces
• Processed Carbohydrates: White bread, pasta, pizza
• Certain Vegetables: Onions, garlic
• Beverages: Alcohol, carbonated drinks, caffeinated beverages
• Sweets: Chocolate, sugary snacks
• Others: Peppermint, salt-heavy foods

Foods That Can Help Ease Reflux

1. Low-Acid Fruits:
• Bananas: Soothing to the esophagus and low in acid
• Melons: Such as cantaloupe and honeydew
2. Green Vegetables:
• Spinach: Rich in nutrients and naturally alkaline
• Broccoli: Another alkaline option that’s easy to digest
3. Whole Grains:
• Oatmeal: High in fiber, which can absorb stomach acid
• Brown Rice and Quinoa: Good alternatives to refined grains
4. Lean Proteins:
• Grilled Chicken or Fish: Non-fried options that are gentle on the stomach
• Tofu: A great plant-based protein that is easy to digest
5. Dairy Alternatives:
• Yogurt: Can be soothing, especially if low in sugar; choose non-fat or low-fat options
• Plant-Based Milks: Almond milk or oat milk can be soothing
6. Healthy Fats:
• Avocado: Provides healthy fats and is less likely to cause reflux
• Nuts and Seeds: In moderation, they can be beneficial
7. Herbal Remedies:
• Ginger: Known for its digestive benefits; can be consumed as tea or added to meals
• Chamomile Tea: Can help soothe the stomach

General Tips

• Eat Smaller Portions: Helps prevent overfilling the stomach
• Stay Upright After Eating: Reduces the risk of reflux by keeping food in the stomach

In general, eating more plants is a good idea. Bulsiewicz citesone study which “found that a plant-based diet was as effective as medication for the treatment of acid reflux.”

Fighting Reflux with Fiber

One advantage of a plant-based diet: It’s full of fiber.

“To prevent and reverse acid reflux, we want more fiber, and the best place to get it is from whole plant foods: fruits, vegetables, whole grains, seeds, nuts and legumes,” says Bulsiewicz.

What’s more, onestudy showed that consuming 5 grams of psyllium husk three times a day not only improved acid reflux but also led to better esophageal function and reduced acid exposure.

“We live in a society where 97% of us aren’t getting the minimal daily standard for fiber,” Bulsiewicz notes.

Other Ways to Prevent Reflux

One of the most important actions you can take to prevent reflux is to have an early dinner—four hours before bedtime, if possible, according to Bulsiewicz. While eating, chew your food slowly.

In addition, don’t skip breakfast—coffee is not breakfast.

 Walking before meals can help with reflux issues, but don’t walk or exercise immediately after eating.Spinal twists can help keep food moving through your system; otheryoga poses offer stress relief.

When it’s time to go to sleep, Bulsiewicz says that “elevating the head of the bed can be of some benefit. Usually propping up on pillows isn’t enough; you have to actually wedge under the mattress to get the elevation necessary so that gravity plays in your favor.”

IMPORTANT DISCLAIMER

The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised, before starting any regimen of supplementation, a change in diet or any exercise routine. Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks. Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement and before starting any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hindrances, or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation or error in the scientific literature upon which the information provided is based.