Acid reflux affects nearly everyone at some point, but some people have it almost every time they eat, along with symptoms including burning pain, bloating, and burping. The persistent acid reflux illness may develop into gastroesophageal reflux disease (GERD).

The oesophagus is normally shielded from stomach acid by the oesophagal sphincter, a muscular tube that relaxes to allow food to enter the stomach and tightens to prevent it from returning up the oesophagus. Yet if the sphincter weakens, food can enter the oesophagus more easily through the opened passage, leading to acid reflux.

Diet is the first line of defence in acid reflux cases.

Foods You Should Eat

Fibre-rich foods

Overeating, which has been linked to heartburn, can be avoided by eating meals high in fibre as they fill you up and keep you satisfied for a longer period. So, stuff yourself with these high-fibre foods:

• Foods made from whole grains, like couscous, brown rice, and oats.
• Foods grown underground, such as potatoes, carrots, and beetroots.
• You can also Include in your diet greens like asparagus, broccoli, and green beans.

Dose Up On Water

Consuming more water-based foods helps in reducing and diluting stomach acid. Vegetable broth-based soups using ingredients like celery, cucumber, and lettuce along with fruits like watermelon, and a muskmelon can help in providing relief.

Seafood and lean meats

Chicken, turkey, fish, and seafood are all low-fat protein options that can help ease acid reflux symptoms. You can grill them, broil them, bake them, or poach them. Optionally, you might use egg whites. Yet, because of their high-fat content, egg yolks should be consumed with caution as they may cause acid reflux.

Good fats

Avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil all contain beneficial fats. Cut back on the saturated and trans fats and up your consumption of these heart-healthy unsaturated fats.

Ginger

Natural remedies for indigestion, heartburn, and more can be found in ginger’s anti-inflammatory effects. Drinking ginger tea or cooking with grated or sliced ginger root will help relieve discomfort.

Foods To Avoid

Acidic foods

The pH values of foods vary. Those with a low pH are acidic and more prone to trigger heartburn. Products having a higher pH are alkaline and can neutralise the stomach acid of a meat eater. Examples of foods high in acidity are oranges, lemons, pineapple, tomatoes, etc.

Chocolates

It contains a substance called methylxanthine. It has been demonstrated to enhance reflux.

Spicy Meals

Hot and tangy meals, such as onions and garlic, provoke heartburn symptoms in many people.

These foods won’t provoke reflux in everyone. But if you eat a lot of onions or garlic, note your meals carefully in your diary. Several of these foods, along with spicy foods, may bother you more than other foods do.

Take Away

Regular reflux of stomach acid up the oesophagus is a hallmark symptom of acid reflux, which can cause a painful burning sensation. While there is no known way to prevent this disease, some people have found that changing their diet or avoiding certain foods has helped reduce their symptoms. Many people find that modifications to their diet and lifestyle, together with over-the-counter drugs, alleviate their symptoms. Although acid reflux and GERD are commonly thought of as lifelong conditions, they need not be so. If the condition is properly treated, it shouldn’t have any negative effects on the patient’s quality of life. However, before making any adjustments to a treatment plan, it is essential to consult with a doctor.