Acid reflux, also known as GERD, occurs when stomach acid flows back up from the stomach into the esophagus. Some are more susceptible to acid reflux than others, but it is typically caused by food or drink triggers. If you suffer from acid reflux, make sure to add these 10 foods to your diet.
- Salmon: Salmon is a great source of protein and fiber while also being low in cholesterol. Research has shown that foods high in fiber can help reduce the effects of acid reflux.
- Ginger: Ginger is naturally anti-inflammatory, and is a natural treatment for gastrointestinal problems, which is why many people drink ginger ale when they’re nauseous. You can add grated ginger to almost anything to ease acid reflux symptoms!
- Fruits: Non-citrus fruits like melons, apples, pears, and bananas are less likely to trigger acid reflux symptoms than citrus fruits like oranges, grapefruits, or lemons.
- Potatoes: Potatoes are low in acid, and are high in carbohydrates that are more likely to absorb acids.
- Broccoli: All green vegetables are good for acid reflux, but because broccoli is also high in vitamin-C, it is a superfood in terms of easing your acid reflux symptoms.
- Egg Whites: Eggs are a popular food item in terms of easing acid reflux, but some people find that the yolks have a high fat content which can trigger acid reflux. Egg whites are the low-fat, low-cholesterol option to help with acid reflux.
- Oatmeal: Oatmeal is a whole grain, high in fiber, and a great way to absorb some of the acid in your stomach that may be causing reflux.
- Lean Poultry: Low-fat meats like chicken and turkey are good to reduce acid reflux when grilled, broiled, or baked – NOT fried.
- Avocado: Despite being high in fat, avocados are rich in healthy fats, which can settle your stomach and prevent acid reflux symptoms.
- Whole Grain Rice: Whole grains are great to absorb the acids causing reflux, and rice is one of the most absorbent.
Managing your acid reflux symptoms is all about finding your triggers. Take the time to pay attention to what you are eating, what these foods are being cooked in, and how they are processed. If you’re feeling lost, or are considering making a dietary change, consult your doctor.
Sources:
https://www.healthline.com/health/gerd/diet-nutrition#helpful-foods
https://my.clevelandclinic.org/health/articles/15530-lifestyle-guidelines-for-the-treatment-of-gerd
https://www.medicalnewstoday.com/articles/314690.php
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