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Acid reflux and heartburn affect millions worldwide, but not many people realise diet is one of the biggest factors affecting symptoms. Yet while food can be the cause of your discomfort, it can also be the cure.
Certain foods and eating habits can worsen acid reflux and heartburn by impacting stomach acid production and causing your body distress.
The medical name for this condition is gastro-oesophageal reflux disease, or ‘GORD’ for short. While GORD is unlikely to be caused directly by diet, what you eat can worsen symptoms.
Keep reading to discover the best foods that help with heartburn, and click below to see if you are eligible for medical treatment from euroClinix.
High-fibre foods are some of the best for dealing with acid reflux and heartburn. Research into the effects of dietary fibre on gut health found that not only does it reduce acid reflux, but in doing so, it reduces the risk of serious gastrointestinal diseases like oesophageal cancer.
Fibre helps manage GORD by:
Boost your daily fibre intake
Oats
Wholemeal bread
Brown rice
Sweet potatoes
Carrots
Aim for 30 g of fibre daily
Alkaline foods are foods that help reduce acidity in the body after digestion. While acidic foods like citrus fruits and certain dairy products can irritate the food pipe and worsen acid reflux, alkaline foods can help lower stomach acid and ease discomfort.
In a study of 205 people with acid reflux, those with more acid and less protection in their food pipe had worse damage. This suggests that reducing acid and adding more alkaline foods that calm acid reflux may help protect the oesophagus.
Gentle options for acid reflux relief
Kale
Spinach
Ginger
Avocado
Broccoli
Include alkaline foods in every meal for effective relief
While a low-fat diet might seem like the most obvious answer to acid reflux and heartburn, there isn’t much research to suggest it will ease symptoms of GORD. In fact, one study involving 72 patients found no difference in heartburn or acid reflux severity between those eating a low-fat diet and those eating a high-fat one.
What this tells us is that fat alone is likely not responsible for reflux and heartburn. However, a high-fat diet also tends to come with:
Unlike dietary fat, research shows certain eating and lifestyle factors can make symptoms of GORD worse, so you still may experience reflux and heartburn relief by adopting a diet consisting of low-fat foods.
Support your low-fat diet
Lettuce
Apples
White rice
Cod
Chicken breast
Keep fat intake below 30% of daily calories
Non-citrus fruits can significantly reduce the severity of reflux and heartburn in those with GORD. Their high fibre content improves digestion, and the high levels of antioxidants support healing and reduce inflammation in the lining of the food pipe.
One cross-sectional study involving 3,979 people found that those who ate the most fruits had a 25% lower risk of GORD in comparison to those who ate the least. Just make sure you’re not eating acidic fruits like oranges or grapefruit, as these can irritate the lining of the oesophagus.
Delicious vitamin-rich options
Apples
Bananas
Grapes
Blueberries
Strawberries
Aim for 2-3 servings of fruit daily
Root vegetables and greens are gentle on the stomach and rich in nutrients like fibre, potassium, and vitamins A and C. Adding more of these to your diet can aid in digestion and reduce acid reflux.
As mentioned before in this study, eating lots of fruits can reduce the risk of GORD by 25%. However, adding vegetables into the mix lowers the risk even further. Participants who ate the highest amounts of both fruits and vegetables experienced a 33% reduction in GORD risk—an 8% greater decrease than eating fruit alone.
Nutrient-packed superfoods
Spinach
Broccoli
Bell peppers
Cucumber
Carrots
Aim for 3-5 servings of vegetables daily
Including healthy foods may not be enough to give you adequate acid reflux and heartburn relief—you should limit certain foods and drinks as well.
If you have acid reflux, foods to avoid include:
Let’s go over why these are the worst foods for acid reflux.
High-fat foods—specifically those that are deep-fried or processed—can wreak havoc on your digestive system by relaxing the oesophagus, allowing stomach acid to flow back up your food pipe. This can trigger acid reflux and lead to heartburn.
Common culprits include:
Acidic and spicy foods can irritate the lining of the oesophagus and cause you to create excess stomach acid, worsening acid reflux and heartburn. For heartburn relief, limit the following foods.
Caffeinated and fizzy drinks can relax the oesophagus and increase stomach acid production, setting the stage for discomfort. Coffee, fizzy drinks, energy drinks, and sparkling water can all contribute to increased acid reflux—especially when drunk on an empty stomach.
The “GORD diet” is one that incorporates plenty of reflux-friendly foods under one roof. With a focus on wholegrains, root vegetables, leafy greens, alkaline foods, and dietary fibre, it includes all you need to effectively manage your symptoms.
To get you started, our nutritionist Silvia has prepared a meal plan ideal for managing acid reflux and heartburn:
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Breakfast Porridge with banana & chia seeds
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Lunch Grilled chicken and veg wrap
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Snack Avocado wholegrain crackers
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Dinner Baked cod with sweet potato and green beans
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It’s not just about what you eat, but how you eat as well. Make sure you keep the following things in mind when shaping your eating habits.
Avoid eating within 2–3 hours of going to bed to reduce the risk of reflux at night.
Large meals can put pressure on your stomach and worsen symptoms. Stick to moderate portions and don’t overload your plate.
Stay upright while eating and for at least 30 minutes afterwards. A short walk after meals can aid digestion and help prevent acid from rising.
Track what you eat and when symptoms occur. This can help you spot triggers and make more informed food choices.
Mild acid reflux can often be managed with lifestyle and dietary changes. But if your symptoms persist despite these adjustments, it’s time to seek medical advice.
Many people manage symptoms with medications including:
If you are struggling with heartburn and acid reflux and think you could benefit from medical treatment, start your free online consultation with euroClinix to see if you’re eligible.
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