It’s not uncommon to experience a flare-up of heartburn, but some people experience burning pain, bloating, and belching almost every time immediately after eating. Approximately 20% of the world’s population has GERD (Gastroesophageal Reflux Disease), a chronic condition that’s diagnosed by a physician.
It’s not unusual for people to develop acid reflux once in a while. It’s natural and doesn’t require any treatment. However, when it turns into a chronic condition, it becomes medically known as GERD, or “Gastroesophageal Reflux Disease.” In this condition, it is important to seek treatment from an experienced gastroenterologist as soon as possible to reduce the risk of complications.
However, your dietary choices can also play a role. The most beneficial and detrimental foods for those suffering from acid reflux can make the difference between relieving symptoms and exacerbating them. The role of diet in the management of acid reflux symptoms is very important and is considered the first line of treatment for patients with GERD.
Let’s discuss in detail the foods to avoid to help alleviate acid reflux symptoms.
What is Acid Reflux?
Acid Reflux is a medical condition in which acidic substances in the stomach continue to leak back into the esophagus (the tube that carries food from the digestive system to the stomach). This is due to a valve in the esophagus that closes when food reaches the stomach, known as the "Lower Esophageal Sphincter". When this valve does not close properly, it results in acid backwash that passes through the esophagus and into the neck and mouth, resulting in a sour taste.
Acid reflux is a condition that is common in most individuals at some point in their life. It is normal to experience acid reflux or heartburn from time to time. However, if the occurrence of these symptoms exceeds two or more times per week for several weeks, and if you continue to take heartburn medication and antacids, and yet your symptoms keep coming back, You may have developed gastroesophageal reflux disease (GERD).
Causes and Risk Factors of Acid Reflux
Acid reflux is a condition in which the lining of the esophagus (LES) does not contract or close properly, allowing digestive juices and other substances from the stomach to be released into the esophagus.
Other conditions that may increase the risk of developing acid reflux include:
- Bulging of the upper abdominal region (hiatal hernia)
- Obesity that causes increased abdominal pressure
- Delay in emptying the stomach
- Pregnancy
- Connective tissue disorders (scleroderma).
- Acid reflux can be exacerbated by a variety of factors, including:
- Smoking
- Consuming large meals
- Eating late at night
- Consuming trigger foods (e.g. fatty or fried foods)
- Going to bed shortly after eating
- Consuming alcohol, coffee, or soda
- Taking medications without consulting a physician
What Foods to Avoid with Acid Reflux?
While diet is a major factor in the development of GERD and acid reflux, here are some foods you can avoid to reduce your acid reflux symptoms:
1. Caffeinated Beverages
Consumption of caffeinated foods and beverages can lead to an increase in gastric acidity. If you eat or drink a lot of caffeine, it can make your stomach spit out more acid. Not only that, but caffeine can also loosen up your Lower Esophageal Sphincter, potentially leading to an increase in acid reflux, or exacerbating the symptoms. Caffeine is found in a variety of beverages, including coffee, tea, and soft drinks, as well as energy drinks.
2. Carbonated Beverages
Consumption of carbonated beverages may contribute to the accumulation of acid in the stomach, thereby increasing gastric acid volume and increasing the risk of gastro-esophageal reflux disease (GERD). Two studies have indicated that the consumption of carbonated beverages can decrease the stomach pH to less than 4 and may potentially contribute to the development of symptoms associated with GERD. Carbonated drinks include sparkling water, bottled beer, bottled soda, or soft drinks.
3. Citrus Fruits
Citrus fruits like oranges, lemons, tangerines, limes, and grapefruits are more prone to acid reflux than other fruits. The citric acid present in citrus may cause reflux symptoms by loosening the esophageal sphincters and exacerbating symptoms. Citrus fruits are also more acidic than other fruits and will worsen symptoms in most people.
4. Alcohol
Alcohol consumption can worsen acid reflux and damage your esophageal lining. Some studies suggest that drinking alcohol can cause your stomach to produce more acid than normal, which can slowly erode your stomach lining and cause inflammation and pain (gastritis).
5. Chocolate
Chocolates contain cocoa powder, which is acidic and can make your symptoms worse. Cocoa can trigger the gut cells to release serotonin, which relaxes the sphincter muscle in your stomach. This can cause your stomach to fill up more with acid content, leading to acid reflux and burning in your esophagus.
6. Fried and Fatty Foods
Fatty, greasy, and fried foods can lead to heartburn and acid reflux. This is because they impede the full tightening of the Lower Esophageal Sphincter, thereby allowing stomach acids to escape upwards. Additionally, greasy and heavy foods are more difficult to digest, resulting in slower emptying of the stomach, which can also lead to heartburn.
7. Spicy Foods
Acid reflux is exacerbated by the consumption of spicy foods. The presence of capsaicin in a variety of spicy foods can impede digestion. However, even before the capsaicin reaches the esophagus, it can cause irritation on its way down.
8. Tomatoes
Tomatoes contain citric and malic acids, both of which are known to cause heartburn. When consuming tomato-based foods, gastric acid is produced in the stomach to break down the food in the stomach and cause acid reflux.
9. Peppermint
Peppermint can loosen up the sphincter between your stomach and your esophagus so that stomach acid can flow back into your esophageal cavity. By loosening up the space, peppermint can actually make your heartburn and digestion worse.
How to Relieve From Acid Reflux Without Medication?
If you have been experiencing recurrent episodes of acid reflux or heartburn, it is recommended that you adhere to the following dietary guidelines:
- Eating small meals more often than having large meals at a time
- Avoiding the triggering acidic foods mentioned above
- Avoiding strenuous exercise for two hours after eating
- Finish your dinner two to three hours prior to bedtime
- Place your head six to eight inches higher than the feet while sleeping
- Maintain a healthy weight and attempt to lose weight if you are overweight
- Quit smoking, as nicotine may relax the lower esophageal sphincter which can cause acid reflux
- Consult with a doctor before taking any medication if you have a reflux tendency
Medications to Treat Acid Reflux
If these methods do not provide satisfactory results, it is recommended to seek the advice of a specialist gastroenterologist. Additionally, medication may be necessary to manage reflux disease. There are some commonly prescribed medications for GERD which may include:
- Antacids: These neutralize stomach acids and provide immediate relief
- H-2 receptor blockers: Helps reduce production of stomach acid
- Proton pump inhibitors: These are stronger acid blockers and also help to heal damaged esophageal tissue
- Baclofen: It is a prescription drug that reduces the relaxation of the lower esophageal sphincter and prevents acid backwash
Conclusion
If you've been dealing with acid reflux twice or more a week and haven't been able to get rid of it by changing your diet or lifestyle, it's time to see a doctor. Your gastroenterologist can do tests to check how acidic your stomach is and if your acid reflux has caused damage to your esophagus. Acid reflux is usually treatable with lifestyle changes and medication, but if you're still having reflux symptoms, it's important to see a doctor who can figure out what's causing it and discuss the potential treatment options.