Looking for a diet to help with acid reflux or heartburn?
Getting a case of acid reflux 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.
Why do you want to use food to control acid reflux?
Use of antacids lowers stomach acid, and low stomach acid is actually a cause of reflux. Low stomach acid allows bacteria to grow in your stomach, which can cause reflux. Using foods to control your reflux can prevent pain and damage to your body while preserving enough stomach acid to prevent bacterial growth.
Here are 19 foods to alleviate acid reflux naturally.
Known for being high in potassium, bananas also have a low pH and are typically advised for an acid reflux diet.
Try including beans into your acid reflux diet to see how they help.
3. Chamomile Tea
Since black and green teas are caffeinated and generally considered foods to avoid for acid reflux, you can try Chamomile tea as a substitute. Chamomile tea has soothing properties, helping to lower stress levels which can further alleviate reflux.
4. Chewing Gum
Chewing gum immediately after a meal, and for up to one hour afterward, may help to reduce acid reflux.
5. Egg Whites
Egg whites are a great, low-fat source of protein which may be useful for people with GERD trying to reduce their fat intake.
Ginger is a demulcent herb, traditionally used as a natural remedy for indigestion and heartburn.
Try a variety of fresh herbs in your diet and see how it affects your acid reflux, except for pepper, citrus, garlic, and mustard.
8. Honey and Agave
Honey, especially Manuka Honey, is reported by some people to be helpful for reflux.
9. Lean Chicken and Turkey
Lean poultry is a great and affordable source of protein. Be sure to choose cuts without skin and bake, grill or sauté, avoid deep-fried chicken.
10. Lean Fish
When preparing fish for a GERD diet, be sure to grill, sauté, or steam it, avoid deep-frying.
Honeydew, cantaloupe, and watermelon can be helpful for acid reflux. It is, however, easy to overeat melon, which can trigger reflux, so watch your portion sizes.
12. Natural Licorice
Licorice is used as an ailment for digestive diseases and may be effective in alleviating symptoms of GERD.
13. Plain Popcorn
Be sure to only eat plain unbuttered and unsalted popcorn with nothing added.
Homemade soups, especially with whole wheat noodles and the approved vegetables above can make a great meal to prevent reflux.
15. Soy Milk
Cow’s milk can trigger reflux, so trying alternatives such as soy milk can be helpful.
Tofu is a healthy, low-fat, vegetarian source of protein. It is often served fried or deep-fried though, which is not great for reflux so look out for steamed or sautéed tofu recipes.
Raw or cooked, vegetables are generally good for an acid reflux diet. Be sure to avoid onions, tomatoes, or peppers.
Since acid reflux is often caused by low stomach acid, drinking apple cider vinegar before meals can help reduce reflux.
19. Whole Grains
Whole grains like whole wheat bread (especially rye), brown rice, and oatmeal can help ease reflux.
What other lifestyle factors can help alleviate reflux?
• Walking for 1 hour after meals
• Eating slowly
• Eating small or responsible portion sizes
• Avoiding alcohol, caffeine, and cigarettes
• Reducing sources of stress
• Losing weight
Intro – 0:00
Bananas – 01:02
Beans – 01:14
Chamomile Tea – 01:26
Chewing Gum – 01:44
Egg Whites – 02:10
Ginger – 02:31
Herbs – 02:59
Honey and Agave – 03:22
Lean Chicken and Turkey – 03:40
Lean Fish – 03:55
Melon – 04:13
Natural Licorice – 04:28
Plain Popcorn – 04:51
Soups – 05:04
Soy Milk – 05:21
Tofu – 05:30
17. Vegetables – 05:48
18. Vinegar – 06:14
19. Whole Grains – 06:42
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