Acid Reflux: Foods to Eat or Avoid

Understanding which foods are best to eat with acid reflux

Acid reflux, often characterised by discomfort resulting in heartburn and indigestion, is influenced significantly by your dietary choices. While medications can provide relief, your food choices are pivotal in aggravating or alleviating your symptoms.

By making informed decisions about what you eat, you can take control of your digestive health and help reduce your heartburn/acid reflux episodes.

Which foods are better for digestion?

Certain foods can help soothe the discomfort of acid reflux and improve your digestion. Consider incorporating these into your diet:

• Lean proteins: Opt for lean meats like chicken – remove the fatty skin and choose to bake or grill over frying.
• Whole grains: Foods like brown rice and oatmeal provide complex carbohydrates that can be milder on the stomach.
• Low-acid fruits: Such as different kinds of melons that can be helpful with acid reflux.
• Vegetables: Leafy greens as well as lettuce, celery and sweet peppers are easy on the stomach.
• Ginger: With anti-inflammatory properties, natural ginger can help to soothe the stomach – try caffeine-free ginger tea or chew on dried ginger.

Which foods make acid reflux worse?

The following foods may worsen your acid reflux symptoms:

• Tea or coffee (including decaf)
• Carbonated drinks
• Alcohol
• Citrus fruits and juices such as orange, grapefruit, lemon, lime
• Tomatoes and tomato-based foods such as pasta sauces and tomato juice
• Spicy foods
• Garlic and foods containing garlic
• Rich/fried/fatty/greasy foods, for example, pastry, creamy sauces or rich desserts
• Onion and foods containing onion
• Peppermint/mints
• Chocolate
• Vinegar
• Extra salty, crispy foods
• Cucumber

The role of lifestyle changes in managing acid reflux

Beyond dietary adjustments, lifestyle choices can significantly influence the impact of acid reflux. Here are some lifestyle changes to consider alongside your dietary modifications:

1. Portion control: Aim to eat smaller, balanced meals at more regular intervals.
2. Avoid late-night eating: Try to eat your evening meal three to four hours before bed and avoid consuming a heavy meal close to bedtime.
3. Eating schedule: It’s a good idea to make mealtimes relaxing and avoid eating on the go when you can.
4. Quit smoking and limit alcohol: Smoking and alcohol consumption can contribute to acid reflux.
5. Stay upright during and after eating: Sit up and avoid eating in a low chair or with a tray on your lap.
6. Weight management: Maintain a healthy weight or aim to lose excess weight, if necessary.
7. Elevate the head of your bed: Elevate your upper body and sleep in a semi-upright position which can help prevent stomach acid from flowing back into your oesophagus at night.
8. Stress management: Practising stress-reduction techniques such as meditation, deep breathing, or yoga may help.
9. Wear comfortable clothing: Opt for loose clothing instead of tight waistbands and belts to minimise pressure on your abdomen.

Remember that individual experiences with acid reflux can vary, and it may take some trial and error to determine which lifestyle changes work best for you. Consulting with a healthcare professional can provide personalised guidance and ensure you're on the right path to managing your acid reflux effectively.

Medicines for Acid Reflux

Speak to a pharmacist if your symptoms persist. They may recommend antacids or alginates that can help ease your symptoms. If your symptoms worsen, see a GP. A GP can prescribe medicine call a proton-pump inhibitor (PPI), which reduces the acid made by your stomach.

How Gaviscon can treat acid reflux

Gaviscon can be an effective solution for managing acid reflux due to its unique formulation. Here's how Gaviscon can help:

• Gaviscon Double Action Tablets: These tablets form a protective barrier over your stomach contents to help prevent reflux which helps soothe the burning sensation in your chest. They also neutralise excess stomach acid to help relieve discomfort. Tablets are easy to carry around, making it a convenient choice as an on-the-go format.
• Gaviscon Double Action Liquid: The liquid form of Double Action functions in the same way as the tablets, offering fast relief from symptoms of heartburn and indigestion.

Both Gaviscon tablets and liquid offer an effective means of managing acid reflux symptoms, providing relief from heartburn and indigestion when needed. While dietary changes and over-the-counter medications like Gaviscon can help manage acid reflux for many people, it's essential to consult a healthcare professional for personalised guidance.

If your symptoms persist or worsen despite changes in your diet and medication, it could indicate a more serious underlying issue, and it's advisable to seek a doctor's evaluation.

This article is not intended to treat or diagnose, please reach out to a healthcare professional in case of any doubts.

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