GERD Diet: 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 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.
There are plenty of things you can eat to help prevent acid reflux. Stock your kitchen with foods from these categories:
Vegetables are naturally low in fat and sugar and they help reduce stomach acid. Good options include green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes and cucumbers.
Ginger has natural anti-inflammatory properties and it is a natural treatment for heartburn and other gastrointestinal problems. You can add grated or sliced ginger root to recipes or smoothies or drink ginger tea to ease symptoms.
Oatmeal is a breakfast favorite and an excellent source of fiber. A diet high in fiber has been linked with a lower risk of acid reflux. Other fiber options include whole-grain breads and whole-grain rice.
4. Non-Citrus fruits
Non-Citrus fruits including melons, bananas, apples and pears are less likely to trigger reflux symptoms than acidic fruits.
5. Lean meats and seafood
Lean meats, such as chicken, turkey, fish, and seafood are low-fat and reduce symptoms of acid reflux. Try them grilled, broiled, baked or poached.
6. Egg Whites
Egg whites are a good option. Stay away from egg yolks, which are high in fat and may trigger reflux symptoms.
7. Healthy Fats
Sources of healthy fats include avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil. Reduce your intake of saturated fats and trans fats and replace them with these healthier unsaturated fats.
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