Foods that help fight acid reflux and heartburn

Getting a case of acid reflux once in a while is common, but some people suffer from burning discomfort, bloating, and belching almost every time they eat. In fact, about 20% of Americans have gastroesophageal reflux disease (GERD), a chronic acid reflux condition. Acid reflux is the backflow of stomach contents into the esophagus, the tube connecting your stomach to your throat. Heartburn is the feeling you get when this occurs. 

Now, you’ve probably heard about the foods that make your acid reflux and heartburn worse, such as coffee and spicy food. But what about the foods that can manage your symptoms and improve your quality of life?

High-fiber foods

Fibrous foods make you feel full, so you’re less likely to overeat, which may contribute to heartburn.

Oatmeal in particular absorbs stomach acid. Other high-fiber options include brown rice, quinoa, and green vegetables such as asparagus, broccoli, and Brussels sprouts.

Alkaline foods

Low-acid or alkaline foods can help neutralize stomach acid by coating an irritated esophageal lining.  Alkaline foods include bananas, melons, nuts, and cauliflower.

Watery foods

Eating foods that contain a lot of water can dilute and weaken stomach acid. Watery foods include cucumber, celery, watermelon, and broth-based soups.  

Leafy greens

Pile up your plate! Leafy greens are alkaline and watery, so they’re easy on the gut and won’t cause painful gas. Just make sure not to add any high-fat dressings, acidic vinaigrettes, or toppings such as onions, which can trigger GERD.

Dairy

Milk and yogurt act as a temporary buffer, soothing heartburn symptoms. Basically, dairy coats the esophagus so you don’t feel that acid irritating that lining. Another great thing is that yogurt is rich in probiotics, which promote a healthy balance of bacteria in your gut and help with digestion.

Ginger

Alkaline and anti-inflammatory, ginger is one of the best digestive aids because of its medicinal properties. Therefore, try sipping ginger tea when you feel heartburn coming on. It will help ease irritation in the digestive tract. 

Salmon

Easy to digest and filled with Omega-3, salmon won’t linger in your stomach for a long time, reducing your risk of reflux.  If spices bother your stomach, make sure to add flavor with herbs like basil or parsley. 

Root vegetables

Root vegetables, like potatoes, sweet potatoes, carrots, and beets boast soluble fiber, which is easy to digest. They also fill you up so you don’t overeat, which can lead to heartburn. Plus, they’re not spicy, acidic, or high in fat. 

Bread

Choose whole-grain, it’s the first ingredient on the label! Plus, it’s made with unprocessed grains.  Unfortunately, other healthy-sounding breads, such as wheat or 7-grain, may be made with refined grains. These are stripped of natural fiber, vitamins, and other nutrients.

Lean poultry and meats

If you choose chicken or turkey, remember to remove the fatty skin and opt for baking, broiling, or grilling, instead of frying. Even ground beef and steak can be fine, as long as they’re lean.

Fennel

Part of the alkaline food family, fennel is a crunchy vegetable with a licorice flavor, which makes a great addition to salads. There’s some evidence that fennel can improve your digestion, as it’s low in acid. 

Parsley

That piece of parsley on your plate isn’t only for decoration. In fact, parsley has been a traditional treatment for upset stomach for hundreds of years. 

Aloe vera

Another old treatment that helps with reflux. You can buy aloe vera as a plant or as a supplement. Plus, it works as a thickener in recipes.  Just make sure it’s not the latex form and that it’s free of anthraquinones, which can irritate the digestive system.

Lemon water

Lemon juice is generally considered very acidic, but a small amount mixed with warm water and honey is great for you. In fact, this magic trio has an alkalizing effect that neutralizes stomach acid.

Gum

Chewing gum in moderation can ease symptoms of heartburn.  When you chew gum, you increase the saliva your mouth produces. The saliva works against any stomach acid in your esophagus.

Source: Foods that help fight acid reflux and heartburn (msn.com)