Food to eat and avoid to manage acid reflux
Acid reflux is a condition characterized by a burning pain (heartburn) felt in the lower chest. If you suffer from this condition and are on a lookout for useful information related to acid reflux, continue reading, as this article intends to raise awareness about acid reflux, its causes, acid reflux – diet, and its management.

What is acid reflux disease?

• There is a ring of muscles called the lower esophageal sphincter (LES) at the entrance of your stomach
• It normally closes as soon as the food passes through it
• When it doesn’t close properly or opens too often, it allows the acid produced in the stomach to move up into the esophagus
• As a result, you experience heartburn or acid reflux
• There is nothing to worry about if it happens once in a blue moon
• If it happens more than twice a week, it simply means that you are suffering from acid reflux disease, also known as gastroesophageal reflux disease (GERD), and would need to follow an acid reflux – diet

What are its causal factors?

• Abnormalities in the stomach : Certain abnormalities in the stomach, such as a hiatal hernia, are known to cause acid reflux in people. A hiatal hernia causes the stomach acid to travel up into the esophagus and cause heartburn.
• Asthma : During an asthmatic attack, an individual is more likely to experience acid reflux. The reason for this is the changes in the chest during the attack, and the inhalers used also cause heartburn.
• Eating large meals : Anybody who eats too much at a time can experience heartburn, but having large meals is certain to affect those already suffering from the acid reflux disease. Therefore, avoid large meals at all times anda follow an acid reflux – diet.
• Pregnancy : Many women experience heartburn for the first time during their pregnancy due to the havoc caused by the hormonal change in their bodies. Pregnancy-related acid reflux symptoms usually vanish after delivery.
• Obesity : Obesity has many disadvantages, and acid reflux is one of them. In this case, it is because of the pressure that increases on the stomach area due to weight gain.
• Food : Citrus fruits and juices, vinegar, garlic, pepper, alcohol, caffeine-containing products, and spices are foods to avoid with acid reflux. They cause inflammation and heartburn and are, hence, asked to be kept out of an acid reflux – diet.
• Smoking : Bicarbonates in the saliva help neutralize the acidity in the stomach. Smokers have a low level of bicarbonates and suffer from acid reflux more often than non-smokers. Additionally, smoking weakens the lower esophageal sphincter that, in turn, slows down digestion.
• Lifestyle : Acid reflux is also a lifestyle-related disease. If you experience it more often, try making some positive changes to your lifestyle, such as starting exercising, quitting smoking, having balanced meals, etc.

How can you relieve acid reflux without medications?

• Eat small meals and slowly : There can be acid reflux into the esophagus if the stomach is full. Therefore, eat smaller meals more than three times a day.
• Stay up after eating : Don’t take naps after lunch, and have your dinner at least three hours before you go to bed. You should avoid lying down after eating so that the acid remains in the stomach. Even if you do, don’t forget to elevate the head of your bed.
• Avoid certain food : You shouldn’t have food that may lead to the condition when following an acid reflux – diet.
• Include certain food in your diet : Make sure to consume foods that help keep acid reflux at bay.
• Lose weight : If heartburn and reflux is a result of your obesity, you must shed some pounds.
• Quit smoking : You can experience great relief from acid reflux just by quitting smoking.

What are the food items that can help with acid reflux?
An acid reflux – diet includes the listed food items to help with the condition:

• Vegetables
• Non-citrus fruits
• Ginger
• Oatmeal
• Lean meats
• Egg whites
• Banana
• Melon
• Fish and other seafood

What are the food items to avoid?
The acid reflux triggers differ from one person to another. However, the following food items are known to cause acid reflux and heartburn in many and should be kept out of your acid reflux – diet:

• Food items high in fat
• Tomatoes and citrus fruits/juices
• Coffee
• Mint and chocolate
• Carbonated drinks
• Alcohol
• Spicy food
• Garlic and onions
• Peppermint