Foods to Avoid and Include in Your Acid Reflux Diet
Common Acid Reflux Trigger Foods
Certain foods are known to worsen acid reflux symptoms by relaxing the lower oesophageal sphincter or increasing stomach acid production. Citrus fruits like oranges, lemons and grapefruits are highly acidic and can irritate the oesophagus. Tomato-based products including pasta sauces and pizza are particularly problematic due to their high acidity levels.
Fatty and fried foods slow digestion, causing food to remain in the stomach longer and increasing pressure on the oesophageal sphincter. Chocolate contains compounds that may relax this crucial muscle, whilst spicy foods can directly irritate the oesophageal lining. Carbonated drinks create additional pressure in the stomach, potentially forcing acid upward.
Recommended Foods for Acid Reflux Relief
Alkaline foods help neutralise stomach acid and reduce reflux symptoms. Bananas are naturally low in acid and may help coat the oesophageal lining. Melons, including cantaloupe and honeydew, are also alkaline and generally well-tolerated. Oatmeal provides fibre whilst being gentle on the digestive system.
Lean proteins such as grilled chicken, fish and turkey are less likely to trigger symptoms compared to fatty meats. Green vegetables like broccoli, asparagus and green beans are naturally low in fat and acid. Whole grains, excluding those with added fats or spices, can form part of a reflux-friendly diet.
Eating Habits That Help Manage Symptoms
Meal timing and portion sizes significantly impact acid reflux symptoms. Eating smaller, more frequent meals prevents the stomach from becoming overly full, reducing pressure on the oesophageal sphincter. Consuming your last meal at least three hours before bedtime allows proper digestion before lying down.
Chewing food thoroughly and eating slowly aids digestion and may reduce reflux episodes. Maintaining an upright position during and after meals helps gravity keep stomach contents in place. Some patients find keeping a food diary helpful for identifying personal trigger foods.
For persistent symptoms despite dietary changes, treatment options are available through EverydayMeds UK. Medications such as omeprazole and lansoprazole can provide effective relief when dietary modifications alone aren't sufficient. These proton pump inhibitors work by reducing stomach acid production, allowing the oesophagus to heal from acid damage.
