11 Foods & Drinks To Eat To Avoid Acid Reflux Every Day
There are certain foods that can bring discomfort, especially if we know we are sensitive to certain types, textures or flavors, or have a tendency to chow down real fast, without digesting well. Thus, eating foods and drinks that prevent acid reflux can help decrease the chances of heartburn, indigestion, pain, nausea, and any other discomfort that can arise. It's also worth noting which foods should be avoided to prevent acid reflux, as effects from these triggers can last hours and be quite damaging to our productivity and wellbeing.
As a certified health coach, I work with clients on having healthy digestion, and with this, we usually discuss eating slower in order to be more mindful and to ease the digestive process, without overwhelming the body with large amounts of protein, acid, and other substances that it then must try and help pass within the body. Such overwhelm can delay the digestive process and cause symptoms of acid reflux, such as heartburn and indigestion, as well as a bad taste in the mouth, trouble breathing, and scratchiness, according to experts at WebMD. Thus, it's best to be cautious and avoid when possible. Here are 11 foods and drinks that can help prevent acid reflux and should be added to the diet.
According to Bani Roland, MD, gastroenterologist and assistant professor at Johns Hopkins University, in interview with WebMD, eating fruits that are low in acid can help prevent acid reflux. Such examples include bananas and melons, the later consisting of honeydew, watermelon, and cantaloupe, as two delicious choices. Have these fruits as a snack during the day or add to breakfast by tossing in yogurts, oatmeal, or cereal.
Playing off of that last one, oatmeal on its own is a great staple in a low-acid diet and in preventing reflux, according to Roland. Roland says that oatmeal is packed with great fiber and grains that are not very acidic and can go down real easy and keep you full for hours to come. However, check labels, Roland advises, as it's important to find brands that are unprocessed grains, rather than refined, which lack fiber content.
3. Fruity/Flavored Gum
"Chew gum to encourage saliva production," says Rachel Wong, Sleep Research Specialist at OSO, over email with Bustle. Chewing gum can help get things moving in your mouth to prevent acid reflux, and it's great to pop a stick after a meal to avoid any disastrous consequences to follow. However, chew fruity gum, as warned, for peppermint can have the opposite effect.
According to Jamie Koufman, MD, Jordan Stern, MD, and French master chef Marc Bauer, over interview with Health, ginger is a lauded anti-inflammatory and can help prevent acid reflux post-meal. Eat plain or toss into a veggie dish with a meal. You can also toss some in a juice, water, or smoothie, and take a few sips after eating to help alleviate any acid reflux issues.
5. Almond Milk
According to Robynne Chutkan, a gastroenterologist in Washington, DC, and author of Gutbliss in interview with Prevention, drinking almond milk can get rid of acid reflux and help prevent it from occurring due to its key nutrients and ability to alkalinize the body and allow it to thrive in a proper state. Drink plain or add to smoothies after a meal.
6. Leafy Greens
According to Chutkan, leafy greens, such as kale, broccoli, Swiss chard, and Collard greens, among others, can help alkalinize the body and lower acidity. Plus, they are incredibly healthy and versatile! Chutkan recommends avoiding creamy sauces and dressings, as those might be triggers for reflux and can counteract the positive benefits of leafy greens.
According to Dr. David Williams, on his blog, licorice root can help alleviate symptoms of acid reflux and prevent its occurrence due to its powerful healing properties that have made it a renowned holistic remedy over the years. Williams recommends taking it 20 minutes before each meal and before bed to help relax the body and promote rest and proper digestion.
8. Greek Yogurt
Greek yogurt, or kefir, which have strains of healthy gut promoting bacteria and probiotic properties, have been shown to help prevent acid reflux, as advised by Jordan Rubin, author of The Great Physician's Rx for Heartburn and Acid Reflux, in interview with Livestrong. Have a yogurt for breakfast or snack. It's also packed with other vital nutrients and protein!
According to experts at Mayo Clinic, in discussion with Livestrong, fennel has been shown to alleviate acid reflux and prevent it from happening due to its powerful abilities to help soothe the stomach and digestive process and to reduce acid. Consume fennel after a meal for the best results.
According to experts at Healthline, aloe or aloe vera juice, is beneficial for preventing acid reflux. You might be thinking, "what is that?" but it's actually a nicely flavored juice and can be quite beneficial. Drink after a meal, and see how it helps you prevent indigestion and heartburn symptoms.
11. Lean Protein
According to Frank W. Jackson, M.D. on Jackson Siegelbaum Gastroenterology, lean, or low-fat proteins, such as poultry, beef, turkey, and fish, can be a good staple for a low-acid diet in order to prevent acid reflux. However, skip the crispy skin, fatty cuts, and processed additives, as those can exacerbate reflux symptoms.
If you notice acid reflux symptoms, it might be a good idea to change up the diet and allow it to accommodate these needs so that you can feel better and more comfortable after a delicious meal. Be mindful of food choices and eating behaviors, such as eating slowly and early enough before bed, in order to allow for proper digestion.