These Foods Are The Culprits Behind Acid Reflux
Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive disorder that causes a burning sensation in the chest, often referred to as heartburn. It occurs when stomach acid flows back into the oesophagus, irritating the lining. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), diet plays a significant role in triggering or alleviating acid reflux symptoms. Certain foods weaken the lower oesophageal sphincter (LES) or increase stomach acid, making reflux more likely. Identifying and limiting these dietary culprits is key to managing acid reflux and maintaining a healthy digestive system.
Identifying triggers is the first step toward lasting relief
While over-the-counter medications can offer temporary relief from acid reflux, long-term management often begins in the kitchen. Some foods and drinks act as direct irritants or relax the valve that keeps stomach acid where it belongs. By knowing what to avoid, individuals with gastroesophageal reflux disease can significantly reduce flare-ups and discomfort. Below are some of the most common dietary culprits that may be making your acid reflux worse.
1. Spicy foods
Chillies, hot peppers, and spicy sauces can irritate the oesophageal lining and worsen acid reflux. Capsaicin, found in chilli peppers, is known to slow the digestion process, which can increase the chances of reflux. The Cleveland Clinic suggests people with GERD limit or avoid spicy dishes altogether.
2. Citrus fruits and juices
While fruits like oranges, lemons, limes, and grapefruits are packed with vitamin C, their high acidity can trigger reflux symptoms. Citrus juices can increase the stomach's acidity and lead to a burning sensation. Opt for non-citrus fruits like bananas and melons, which are gentler on the digestive system.
3. Tomatoes and tomato-based products
Tomatoes are naturally acidic and often worsen acid reflux. Foods like pasta sauce, ketchup, and pizza can aggravate symptoms. According to the American Gastroenterological Association, people with gastroesophageal reflux disease should limit their intake of tomato-based foods to reduce flare-ups.
4. Chocolate
Chocolate contains caffeine, theobromine, and fat, all of which can relax the lower oesophageal sphincter and encourage acid to escape into the oesophagus. Even small amounts can cause issues for sensitive individuals. White chocolate, though caffeine-free, still contains fat and should also be consumed cautiously.
5. Fried and fatty foods
High-fat foods delay stomach emptying and put pressure on the LES. This includes fried snacks, creamy sauces, full-fat dairy products, and red meat. A diet rich in unhealthy fats is linked to increased acid reflux. The Harvard Medical School recommends choosing grilled, steamed, or baked options instead.
6. Caffeinated drinks
Coffee, tea, and energy drinks stimulate acid production and can relax the lower oesophageal sphincter. Even decaffeinated coffee has been reported to cause reflux in some individuals. Limiting caffeine intake can go a long way in reducing discomfort.
7. Carbonated beverages
Sodas and fizzy drinks can cause bloating, which increases abdominal pressure and encourages acid to flow upward. Additionally, most carbonated beverages are acidic in nature. Replace these with still water or herbal teas like chamomile or ginger, which may help soothe the digestive tract.
8. Alcohol
Alcohol can relax the LES and stimulate acid production in the stomach. Wine, beer, and spirits, especially when consumed on an empty stomach, are known to aggravate acid reflux symptoms. The World Health Organisation (WHO) advises moderation or avoidance of alcohol in people with digestive issues.
Diet plays a pivotal role in managing acid reflux, and identifying personal triggers is key to long-term relief. While medications can help, lifestyle and dietary changes offer sustainable solutions. If you suffer from frequent heartburn or digestive discomfort, consider limiting or eliminating these foods. Always consult a healthcare provider for personalised advice and to rule out more serious underlying conditions.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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