If you have symptoms of acid reflux, they may be related to the way you eat. Certain foods contribute to the formation of excess stomach acids, while overeating may stress the lower esophageal sphincter, allowing foods to back into the esophagus. Another group of foods may offer relief from symptoms.
Foods that Cause Acid Reflux
A variety of foods trigger the release of excess stomach acids, causing heartburn and acid reflux. Spicy foods should be avoided, according to the Columbia University Health website Go Ask Alice. Foods like chili peppers, cayenne, black pepper, hot sauce, Tabasco sauce and other seasonings that add heat are often triggers. The website adds that highly acidic foods like tomatoes, tomato products and oranges should be eliminated, as well.
In addition to hot spicy and acidic foods, fast foods and those high in fat are known for their association with reflux symptoms. The University of Michigan Health System recommends staying away from carbonated beverages including all sodas.
Although some people use milk and dairy products to soothe their stomachs during an attack of acid reflux, nutritionist Gloria Tsang of the Health Castle website, which specializes in preventative health care, advises against drinking milk. She explains that milk may initially offer relief from heartburn. But it may cause a rebound, aggravating symptoms. High-fat dairy products should also be avoided, says the University of Maryland Medical Center, because the animal fat may be hard to digest.
Foods to Relieve Acid Reflux Symptoms
Unprocessed, whole grains, leafy green vegetables, foods high in potassium and starchy root vegetables are just a few of the foods that help reduce heartburn symptoms. Apples are an excellent way to lessen the symptoms of acid reflux, Dr. Theodore Baroody writes in "Alkalize or Die." He recommends sweet red apples. Have a few slices between meals or at bedtime to reduce symptoms. Sweet potatoes, berries, plantains, bananas and taro root may be helpful. These fruits are high in potassium and alkalize the system and balance the body's pH, Dr. Robert O. Young and Shelley Redford Young write in "The pH Miracle."
The "The Green Pharmacy Herbal Handbook" recommends using the extract of radishes to speed up your digestion, helping food to move out of your stomach faster, allowing it less time to ferment or putrefy. The extract helps relieve symptoms of reflux like bloating and belching and is available at health food stores.
Fresh basil may relieve burning pains in the esophagus from acid reflux suggests Herbs 2000; however, some people are sensitive to basil. It may relax the lower abdominal sphincter and allow reflux to occur. Try it and see how it works for you. If your symptoms worsen, stop using it.
Medicinal Foods for Acid Reflux
A small group of foods acts medicinally on the body and the stomach to alleviate acid reflux. A half teaspoon of baking soda mixed in an 8-oz. glass of water may bring instant relief from pain, according to Baroody. But baking soda may raise the blood pressure, so check with your health practitioner if you take medicine for hypertension. Apple cider vinegar mixed with water in a ratio of 2 to 4 tbsp. vinegar to 8 oz. water may offer relief. Use less vinegar if it bothers you and build up to the full amount. Honey acts medicinally on the stomach during an acid reflux attack, according to Baroody. Take a teaspoon of honey during the day or at bedtime to neutralize stomach acids and relieve symptoms.
References
- "The pH Miracle"; Dr. Robert O. Young and Shelley Redford Young; 2003
- "Alkalize or Die"; Dr. Theodore A. Baroody; 1991
- PewResearchCenter Publications: Eating More; Enjoying Less
- University of Michigan Health System: Voice and Throat Problems from Acid Reflux
- Go Ask Alice: Eating Tips When Heartburn Hits -- Acid Reflux
- University of Maryland Medical Center: Gastroesophageal Reflux
