What’s A Good Acid Reflux Diet to Avoid Weight Problems?
The key to the best acid reflux diet is eating smaller portions of food frequently. A study by the National Library of Medicine reveals that 20% of people in the US suffer from acid reflux.
Well, if you’re struggling with Acid Reflux and its associated weight issues, this blog is for you! Discover insights into the right acid reflux diet that will help you.
Understanding Acid Reflux
Acid reflux occurs when stomach acid flows back into the esophagus. But is acid reflux the same as GERD? Well, not quite. Gastroesophageal reflux disease (GERD) is a severe form of acid reflux that can cause complications if left untreated. Research on GERD revealed that adults over the age of 40 are more prone to acid reflux symptoms.
Silent Gerd Symptoms
Here are six silent GERD symptoms:
- Chronic cough: Persistent coughing, particularly at night, could indicate GERD as stomach acid irritates the airways.
- Hoarseness: GERD-related inflammation in the throat may lead to a raspy or hoarse voice.
- Chest pain: Pain resembling a heart attack, especially after eating or lying down, could be a symptom of GERD.
- Sore throat: Acid reflux can cause throat irritation, resulting in a sore or scratchy throat.
- Dental problems: Frequent reflux can erode tooth enamel, causing dental sensitivity or decay.
- Asthma symptoms: GERD aggravates asthma by irritating the airways, leading to coughing and wheezing.
Chronic acid reflux could damage the lining of the esophagus over time. That is why understanding its impact on health is crucial for effective management. Moreover, a balanced diet for acid reflux can also make a difference.
A diet plan to manage acid reflux and weight concerns
Certain foods may help you with acid reflux, and some might trigger it
Foods that may cause acid reflux
- fried foods,
- pizza
- processed snacks
- chili
- pepper
- bacon
- cheese
- tomato sauce
- citrus fruits
- chocolate
- peppermint
- carbonated beverages
Ekta Gupta, MBBS, MD at Johns Hopkins Medicine, suggests these foods could relax the lower esophageal sphincter (LES), allowing stomach acid to flow back up into your esophagus.
Foods that help prevent acid reflux
To help prevent acid reflux, you can consider incorporating certain foods into your diet.
- High fiber
Here are some high fiber foods that can help you with acid reflux.
- Oatmeal
- Brown rice
- Quinoa
- Whole grain bread
- Barley
- Lentils
- Chickpeas
- Brussels sprouts
- Broccoli
- Apples
2. Alkaline foods
Here are some alkaline foods that can help alleviate acid reflux.
- Leafy greens (e.g., spinach, kale, Swiss chard)
- Cucumber
- Broccoli
- Celery
- Avocado
- Almonds
- Melons (e.g., cantaloupe, honeydew)
- Bananas
- Oatmeal (unsweetened)
- Ginger
3. Watery foods
Here are some watery foods that can help prevent acid reflux.
- Watermelon
- Cucumber
- Tomatoes
- Oranges
- Strawberries
- Celery
- Grapefruit
- Lettuce
- Bell peppers
- Pineapple
Acid Reflux and Weight-Related Problems
Acid reflux can contribute to weight-related problems through various mechanisms.
- Discomfort caused by acid reflux can disrupt sleep patterns. It leads to fatigue and decreases physical activity.
- Individuals experiencing acid reflux symptoms may turn to overeating.
- Additionally, persistent acid reflux can impair digestion and nutrient absorption.
Similarly, when you’re overweight, you may face an increased risk of experiencing acid reflux. Here’s why:
- Excess weight, especially around the abdomen, can exert pressure on the stomach.
- Dietary habits common among overweight individuals can exacerbate acid reflux.
- Additionally, excess weight can weaken the lower esophageal sphincter. This increases the likelihood of acid reflux episodes.
But here’s the good news: dietary changes can significantly improve acid reflux management. Thus, if you want to know the best diet for acid reflux and weight loss, keep reading!
Eating habits to follow if you suffer from acid reflux
While following a good acid reflux diet plan, it is necessary to keep these habits in check. Here are five habits to consider
- Eat smaller, more frequent meals: Opt for smaller portions spread throughout the day. This could help prevent overeating, which may contribute to acid reflux symptoms.
- Avoid lying down after eating: Wait at least two to three hours after a meal before lying down or going to bed. This allows gravity to help keep stomach acid where it belongs and reduces the risk of reflux.
- Check your posture: Sit upright while eating and avoid slouching or reclining. This helps prevent pressure on the stomach and reduces the likelihood of acid reflux.
- Chew well: Chewing food well can improve digestion and ease the burden on your stomach. This may help prevent the overproduction of stomach acid, which can lead to reflux.
- Identify and avoid trigger foods: Look out for food and drinks that worsen your symptoms and put a check on them. Common triggers include spicy foods, citrus fruits, caffeine, and fatty or fried foods.
References
- 2023. Gastroesophageal reflux disease. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK441938/
- 2018. Gastroesophageal Reflux Disease (GERD). National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140167/
- 2023. GERD Diet: Foods That Help with Acid Reflux (Heartburn). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
- 2023. Foods to Help Your Acid Reflux. Healthline. https://www.healthline.com/health/gerd/diet-nutrition
- 2019. Foods to eat, and foods to avoid with GERD and acid reflux. Medical News Today. https://www.medicalnewstoday.com/articles/314690
