list of the best fruits that are good for acid reflux. Although acid reflux is as fatal as it is uncomfortable, there are ways to prevent it from starting and eradicate it entirely, helping you lead a healthier lifestyle. There are a wide variety of fruits that help to improve heartburn and reflux symptoms. Here’s a list of the best ones.
Foods That Help with Acid Reflux (Heartburn)
Getting a case of acid reflux (heartburn) once in a while isn’t unusual, but some people suffer from burning discomfort, bloating and belching almost every time they eat. About 20% of the population has gastroesophageal reflux disease (GERD), a chronic acid reflux condition that’s diagnosed by a doctor.
Normally, the esophageal sphincter (a muscular tube that lets food pass into the stomach and then cinches shut to block it from coming back up) protects the esophagus from stomach acid. However, if the sphincter relaxes, food can push upward through the loosened opening and cause acid reflux.
“Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD,” says Ekta Gupta, M.B.B.S., M.D., gastroenterologist with Johns Hopkins Medicine.
Foods That May Cause Heartburn
Foods commonly known to be heartburn triggers cause the esophageal sphincter to relax and delay the digestive process, letting food sit in the stomach longer, says Gupta. The worst culprits? Foods that are high in fat, salt or spice such as:
- Fried food
- Fast food
- Potato chips and other processed snacks
- Chili powder and pepper (white, black, cayenne)
- Fatty meats such as bacon and sausage
Other foods that can cause the same problem include:
- Tomato-based sauces
- Citrus fruits
- Carbonated beverages
“Moderation is key since many people may not be able to or want to completely eliminate these foods,” says Gupta. “But try to avoid eating problem foods late in the evening closer to bedtime, so they’re not sitting in your stomach and then coming up your esophagus when you lay down at night. It’s also a good idea to eat small frequent meals instead of bigger, heavier meals and avoid late-night dinners and bedtime snacks.”
Foods That Help Prevent Acid Reflux
Good news: There are plenty of things you can eat to help prevent acid reflux. Stock your kitchen with foods from these three categories:
Fibrous foods make you feel full so you’re less likely to overeat, which may contribute to heartburn. So, load up on healthy fiber from these foods:
- Whole grains such as oatmeal, couscous and brown rice.
- Root vegetables such as sweet potatoes, carrots and beets.
- Green vegetables such as asparagus, broccoli and green beans.
Foods fall somewhere along the pH scale (an indicator of acid levels). Those that have a low pH are acidic and more likely to cause reflux. Those with higher pH are alkaline and can help offset strong stomach acid. Alkaline foods include:
Eating foods that contain a lot of water can dilute and weaken stomach acid. Choose foods such as:
- Broth-based soups
- Herbal tea
Heartburn Home Remedies
People with heartburn commonly reach for antacids, over-the-counter medications that neutralize stomach acid. But eating certain foods may also offer relief from symptoms. Consider trying the following:
Does milk help with heartburn? “Milk is often thought to relieve heartburn,” says Gupta. “But you have to keep in mind that milk comes in different varieties — whole milk with the full amount of fat, 2% fat, and skim or nonfat milk. The fat in milk can aggravate acid reflux. But nonfat milk can act as a temporary buffer between the stomach lining and acidic stomach contents and provide immediate relief of heartburn symptoms.” Low-fat yogurt has the same soothing qualities along with a healthy dose of probiotics (good bacteria that enhance digestion).
Ginger is one of the best digestive aids because of its medicinal properties. It’s alkaline in nature and anti-inflammatory, which eases irritation in the digestive tract. Try sipping ginger tea when you feel heartburn coming on.
Apple cider vinegar
While there isn’t enough research to prove that drinking apple cider vinegar works for acid reflux, many people swear that it helps. However, you should never drink it at full concentration because it’s a strong acid that can irritate the esophagus. Instead, put a small amount in warm water and drink it with meals.
Lemon juice is generally considered very acidic, but a small amount of lemon juice mixed with warm water and honey has an alkalizing effect that neutralizes stomach acid. Also, honey has natural antioxidants, which protect the health of cells.
6 Fruits To Combat Acid Reflux Stress
Acid reflux, also known as heart burn, is a chronic condition in which acid or bile flows from the food pipe into the stomach, irritating its inner lining.
Heart burn or acid reflux can be treated in a number of natural ways.Ndtv Food
Acid reflux, also known as heart burn, is a chronic condition in which acid or bile flows from the food pipe into the stomach, irritating its inner lining. It is a long-term disease which causes a burning sensation in the lower chest region due to the flow of the acid back up the food pipe. It results in an acid-like taste in the mouth, vomiting, chest pain, breathing problems and the wearing out of teeth. The lower esophageal sphincter, a ring of muscles near the stomach valve, usually closes as soon as food passes through it. But if it doesn’t close immediately or opens frequently, the acid produced in the stomach moves up the oesophagus. This leads to acid reflux or gastroesophageal reflux disease (GERD).
According to Dr. Divya Choudhary, Chief Dietitian, Max Super Speciality Hospital, “The first and foremost cause of acid reflux is stress. The working culture in metro cities demands a certain level of multi-tasking which most often leads to increase in stress levels and the phenomenon is growing by the day. Eating large and heavy meals at irregular intervals also causes acid reflux. Our work schedules and urban lifestyle keep us away from food for longer than usual durations and when we eat, we end up consuming more than necessary. We should ideally have small meals at regular intervals as larger portions consumed at irregular intervals increase the level of stomach acid. Consumption of acidic and spicy food also contribute to acid reflux.”
Several studies have proved that obesity also leads to acid reflux. People who tend to have weight issues, could also be at the risk of having acid reflux. Excessive consumption of beverages like coffee, tea, alcohol and carbonated drinks increase the problems of acid reflux.
Acid reflux may get triggered in different people by different foods and drinks. The cause is often attributed to an individual’s lifestyle but might also be a result of hiatal (or hiatus) hernia. In this condition there is a hole in the diaphragm which allows the upper part of the stomach enter the chest cavity, this leads to GERD. The reflux may also be caused by pregnancy as the internal organs suffer from extra pressure. Alcohol, caffeine, low dietary fibre intake, smoking, lack of exercise and high intake of table salt, are a few of the other reasons for acid reflux.
According to Dr Rommel Tickoo, Consultant, Internal Medicine, Max Super Speciality Hospital, Saket, “Acid reflux can be done away with by avoiding spicy/ citrus foods and picking items that help neutralise the excess acid instead. Go for smaller meals because large meals fill the stomach and put pressure on the intra-abdominal segment (LES), making reflux and GERD more likely. One has to keep a check on weight since extra stomach fat places pressure on the abdomen, thereby pushing gastric juices up into the esophagus.”
Here are a few fruits which can help reduce the effects of acid reflux:
Yellow bananas are a source of potassium, fibre, vitamin C, antioxidants and phytonutrients. The fibres in bananas improve the digestion and reduce the reflux.
This sweet, tropical fruit provides several health benefits. It is known to fight against heart diseases, diabetes, cancer, bone health and asthma. It contains vitamin K, beta-carotene, calcium and is a rich source of vitamin A too. Papayas contain enzymes called papain that helps improve digestion and reduces heart burn.
This popular fruit is high on antioxidants, vitamin C, vitamin A and amino acids. Due to its high water content, it helps in digestion and keeping the body hydrated. It neutralises the acid in the stomach, reducing the reflux.
Figs contain natural sugars, minerals, potassium, calcium and iron. Its fibre content helps in bowel movement and indigestion. Constipation is also known to be prevented by the consumption of figs.
This member of the rose family contains vitamins A, C, D, B-16 and B-12. Calcium, iron and magnesium are also found in apples. It promotes healthy digestion and regular bowel movement. It reduces the acid and soothes the stomach.
This fuzzy little fruit belongs to the stone family which indicates the it has one large middle seed. It consists of calcium, iron, magnesium, vitamins A, B6, B12 and C. It is known to be very helpful while tackling diabetes, skin problems, colorectal cancer, etc. It is low in acid content and good for sufferers of acid reflux.
5 Foods to Fight Acid Reflux and Heartburn
What to eat (or avoid) to banish the burn before it becomes GERD
The meal may be over, but for some, the memory lingers on. And not in a good way. Heartburn, chest pain, belching, coughing, regurgitation here — it’s all part of the picture for those experiencing acid reflux. In fact, 20 percent of adults have chronic acid reflux, known as gastroesophageal reflux disease (or GERD), a condition caused by the flow of contents from the stomach upward into the esophagus.
While antacids and other over-the-counter medication can tame stomach acid, dietary tweaks will help control symptoms and provide sweet relief from that burning sensation. But keep in mind, “every person is different,” says Julie Stefanski, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition & Dietetics. Your doctor or a registered dietitian can help identify what foods and beverages may be personal triggers.
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In the meantime, here are five foods that can help you find relief from heartburn or GERD.
“High-fiber foods make you feel full,” says Neena Mohan, assistant professor of clinical medicine in gastroenterology at the Lewis Katz School of Medicine at Temple University. “That’s a good thing, because you’re less likely to overeat, which can contribute to heartburn.” What’s more, oatmeal in particular absorbs stomach acid. Other high-fiber options: whole-grain bread, brown rice and quinoa; root veggies (carrots, sweet potatoes and beets); and green vegetables (asparagus, broccoli and brussels sprouts). But remember, Stefanski says: “Fiber can’t work unless there is also enough fluid in your diet.”
This low-acid fruit can help neutralize stomach acid by coating an irritated esophageal lining. And not only are bananas alkaline, they’re also rich in pectin, a soluble fiber that helps keeps food flowing nicely through the digestive tract. This can help you feel full longer, so you’re less likely to overeat. Other alkaline foods include melons (particularly cantaloupe and honeydew), cauliflower and almonds.
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3. Salad greens
Eating water-filled foods — celery, cucumber and watermelon are other options — helps dilute stomach acid. In fact, a small 2017 study, published in JAMA Otalaryngology – Head & Neck Surgery, showed that people who followed a plant-based Mediterranean diet heavy in such produce reported less frequent acid reflux symptoms. Just resist the urge to add high-fat dressings, acidic vinaigrettes or toppings such as onions, which can trigger GERD, Stefanaski notes.
Like milk, yogurt acts as a temporary buffer, soothing heartburn symptoms. “One of the reasons we’re symptomatic with acid reflux is because it causes damage to the lining of the esophagus,” says Nipaporn Pichetshote, M.D., a gastroenterology specialist in Los Angeles affiliated with Cedars-Sinai Medical Center. “Milk and yogurt coat the esophagus so you don’t feel that acid irritating that lining.”
But opt for skim or low-fat varieties, rather than those made from whole milk. “Foods that are higher in fat can cause more reflux,” says Pichetshote, who explains that fatty foods lead to the opening of a muscle separating the esophagus and stomach, allowing acid from the stomach to travel upward. What’s more, milk that’s higher in fat stays in the stomach longer, creating more opportunities for acid reflux to occur.
5. Ginger tea
A cup or two a day may offer a triple whammy of benefits. Not only is this soothing drink alkaline, it’s also anti-inflammatory, which can help relieve gastroesophageal irritation and soothe the stomach. Ginger can also help ease nausea — helpful for those vulnerable to vomiting during acid reflux episodes.
6 Foods That Can Alleviate the Horribleness of Acid Reflux
Eating these specific items may reduce that painful burn.
Experiencing acid reflux is not pleasant. In some cases, it’s downright painful. Just ask the millions of Americans who have symptoms on a monthly—and sometimes even daily—basis. While many sufferers rely on over-the-counter and prescription medication to treat the condition, lifestyle changes may be just as effective.
Here, three medical experts explain the condition, what causes it, and why small tweaks to your routine, including eating certain foods, can play a big role in reducing that dreaded burn.
What Exactly Is Acid Reflux?
Acid reflux is the backward flow of stomach acid into the esophagus, aka the tube that connects the mouth to the stomach, says Peyton Berookim, MD, FACG, a Los Angeles-based double board-certified gastroenterologist and director of the Gastroenterology Institute of Southern California. Every time you swallow, he explains, a circular band of muscle around the bottom of your esophagus, known as the lower esophageal sphincter, relaxes to allow food and liquid to flow forward into your stomach. From there, the sphincter typically closes, though if it sphincter relaxes abnormally or weakens for any reason, the stomach acid can flow back into the esophagus.
The acid in your stomach is particularly strong, explains Sunit Srivastava, MD, at Florida-based Legacy Health Medical Group, LLC, so when it leaks out into other areas of your body, it can cause a range of reactions, from irritation and inflammation to pre-cancerous and sometimes even cancerous conditions. “Acid reflux can range from being benign and annoying to terminal, if it’s left untreated and severe enough,” says Srivastava, who specializes in internal medicine and geriatrics.
For many people, the condition will manifest as a sour taste in the mouth or a burning sensation in the chest, known best as heartburn, says Berookim. Other signs and symptoms may include regurgitation of food or sour liquid, coughing, wheezing, difficulty swallowing, raspy voice, and even chest pain, he adds.
What Causes It?There are several things that can cause acid reflux. The first: what Srivastava describes as “a chemical phenomenon” that relaxes the valve at the top of the stomach, causing it to open and thus allowing the acid to travel upwards. The phenomenon can be triggered by nicotine, alcohol and “very large meals,” he says.Two other causes are the result of “mechanical phenomena,” says Srivastava. The first involves part of the stomach moving out into the chest cavity. “It sounds a lot worse than it is,” he says. “A lot of people have it.” The second is due to excess body weight, particularly in the midsection. A [large] gut pushing down increases the pressure in the stomach and pushes the acid up,” says Srivastava.
Who Is at Risk for Acid Reflux?
People with certain conditions are more at-risk for developing acid reflux. These include obesity, hiatal hernia, pregnancy, connective tissue disorders, and delayed stomach emptying, says Berookim. On top of that, certain lifestyle factors can worsen acid reflux, including smoking, eating heavy meals (especially late at night), fatty or fried foods, tomatoes and citrus fruits, chocolate, peppermint, and drinking alcohol or coffee, he adds. These high-acid foods add acid to the stomach and increase the likelihood of irritation, says Maya Feller, New York-based registered dietitian.
How Can Certain Foods Help?
Just as certain foods may trigger acid reflux, others can assuage the condition.“What works for one may not work for all,” caveats Feller, “but generally we encourage folks to consume low-acid foods.” Foods that are higher in pH are lower in acid. Generally the pH is not listed on label, so it can be difficult to determine this. Here, recommended options from Feller and Berookim.
This fiber-filled breakfast food may coat the sensitive lining of the esophagus, says Berookim, and is not an irritant for most people, says Feller. Try these Make-Ahead Oatmeal Jars for healthy, hot, acid reflux-free breakfasts all week long.
This plant doesn’t just soothe sunburns—it may also soothe your GI system. Studies suggest that drinking 100% aloe vera juice without any additives or anthraquinones (an organic compound in aloe that can be a laxative) may reduce acid reflux symptoms. Blend aloe vera juice with cucumber, spinach, and celery for a sippable solution, suggest Feller.
This spicy-sweet vegetable may help with digestion, says Feller. Fennel teas “have a wonderful flavor and generally can be consumed daily,” she adds, and fennel bulb can be cooked with lentils and other root vegetables or sliced and eaten raw with greens. Check out these fennel-centric recipes for inspiration.
Many fruits, like oranges, cranberries, kiwis and pomegranates, are acidic. But melon, including cantaloupe and honeydew, are not, which means they’re likely good bets for those with acid reflux. Have a few slices at breakfast, or as an afternoon snack.
Another stomach settling fruit, bananas—especially ripe bananas—have a high pH. You can always eat them plain, add them to your oatmeal for a doubly good option, or try baking with them.
When it comes to vegetables, leafy greens like kale and spinach are healthy, low-in-acid options. Learn how to cook kale here, and scope these 39 spinach recipes.