Foods to Avoid and Include for Acid Reflux Relief
Common Trigger Foods to Limit or Avoid
Certain foods can worsen acid reflux symptoms by increasing stomach acid production or relaxing the lower oesophageal sphincter. Common triggers include citrus fruits (oranges, lemons, grapefruit), tomatoes and tomato-based products, spicy foods containing chilli or black pepper, chocolate, mint, onions, and garlic. Beverages like coffee, tea, alcohol, and carbonated drinks may also aggravate symptoms. Fatty and fried foods tend to slow digestion and increase reflux risk.
Reflux-Friendly Foods to Include
Focus on foods that may help reduce acid production and soothe the digestive system. Lean proteins such as chicken breast, fish, and turkey are generally well-tolerated. Complex carbohydrates like oats, brown rice, and whole grain bread provide sustained energy without triggering symptoms. Alkaline vegetables including broccoli, cauliflower, cucumber, and leafy greens may help neutralise stomach acid. Non-citrus fruits like bananas, melons, and apples are typically safe choices.
Eating Habits That Support Acid Reflux Management
How and when you eat can be as important as what you consume. Eating smaller, more frequent meals reduces pressure on the stomach and lower oesophageal sphincter. Chew food thoroughly and eat slowly to aid digestion. Avoid lying down for at least three hours after meals, and consider elevating your head whilst sleeping. Stay hydrated with water between meals rather than during eating to prevent diluting digestive enzymes.
When Diet Changes Aren't Enough
Whilst dietary modifications can significantly help manage acid reflux, some individuals may require additional support through medical treatment. EverydayMeds offers various acid reflux treatments including omeprazole 20mg capsules, lansoprazole, and famotidine tablets. These medications work by reducing stomach acid production and may be particularly helpful during flare-ups or when combined with dietary changes. Consult with a healthcare professional to determine if medication might benefit your acid reflux management plan.
