Do you suffer from acid reflux? You’re not alone. About 20% of the population has gastroesophageal reflux disease (GERD), a chronic acid reflux condition diagnosed by a doctor.
Taking Proton Pump Inhibitors (PPIs)
Many people turn to Proton Pump Inhibitors (PPIs) to manage their symptoms. PPIs include Omeprazole (Prilosec), Esomeprazole (Nexium), Lansoprazole (Prevacid), Rabeprazole (AcipHex), Pantoprazole (Protonix), Dexlansoprazole (Dexilant), and Zegerid.
However, studies show that taking these medications long-term has been linked to a greater chance of developing dementia. That is frightening. Anyone who has seen someone they love lose themselves understands that is something they do not want for themself.
So here are a handful of delicious foods to help you eat a better diet for acid reflux or GERD.
1. Oatmeal
Oatmeal is a fantastic option (and preventative measure) for people with acid reflux. It’s a whole grain that is easy on the stomach and can help absorb excess acid. Opt for plain, unsweetened varieties to avoid triggering symptoms.
Add blueberries, strawberries, apples, or bananas as safe fruit options. The fiber content in oatmeal also promotes a feeling of fullness, preventing overeating that can exacerbate reflux.
2. Ginger
Did you know that ginger is nature’s digestive aid? Known for its anti-inflammatory properties, ginger can be a great ally against acid reflux. Whether ginger tea or freshly grating it on top of meals, it helps calm the digestive system and alleviate discomfort. Incorporating ginger into your diet can improve digestion and lessen the likelihood of acid reflux episodes.
3. Green Vegetables
Green vegetables, such as broccoli, spinach, green beans, and asparagus, are packed with essential nutrients and low in acidity, making them ideal for acid reflux sufferers. These veggies provide a wealth of vitamins and minerals without triggering unwanted symptoms. Steam or sauté them for a gentler approach to preparing these nutrient-rich foods.
4. Bananas
Bananas are a sweet solution generally well-tolerated by those with acid reflux. Their natural antacid properties can help neutralize stomach acid, relieving heartburn and discomfort.
Bananas are also a convenient, portable snack, making them an easy addition to your acid reflux-friendly diet. Whenever I’ve been bad and eaten spicy foods, triggering these symptoms, a banana has been a good quick go-to if outside of my home for helping alleviate it naturally.
5. Melons
Watermelon and cantaloupe are refreshing fruits low in acidity, making them suitable for acid reflux sufferers. These juicy delights provide hydration and essential vitamins while minimizing the risk of triggering reflux symptoms. Cantaloupe has been a massive ally in combatting my bouts of acid reflux, and it’s pretty affordable and delicious!
6. Root Vegetables
Root vegetables, such as delicious sweet potatoes, carrots, and beets (yuck and good luck), can help prevent acid reflux. However, not all root vegetables are your friends. Avoid onions and garlic, as they exacerbate the symptoms.
7. Almonds
Almonds can serve as a crunchy antacid snack. Almonds are packed with healthy fats, fiber, and antioxidants and can help neutralize stomach acid and provide sustained energy. However, moderation is key, as consuming too many nuts can lead to overeating and exacerbate reflux symptoms.
8. Aloe Vera Juice
Aloe vera juice is known for its soothing properties and can be particularly helpful for individuals with acid reflux. It helps calm irritation in the esophagus and stomach lining, reducing the discomfort associated with reflux. It’s essential to choose aloe vera juice that is specifically labeled for internal use and doesn’t contain added sugars or other potential irritants.
9. Fennel
Fennel, whether consumed as seeds or as a vegetable, can be a valuable addition to an acid reflux-friendly diet. This alkaline herb relaxes the gastrointestinal tract and alleviates symptoms of acid reflux. Incorporate fennel into your meals by adding it to salads, roasting it as a side dish, or chewing fennel seeds after meals for digestive support.
10. Whole Grains
Choosing whole grains like brown rice, quinoa, and whole wheat can be a smart move for individuals with acid reflux. These grains are rich in fiber, which aids in digestion and helps prevent overeating. Opting for whole grains instead of refined grains can contribute to better overall digestive health and reduce the likelihood of acid reflux episodes.
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Elizabeth Ervin is the owner of Sober Healing. She is a freelance writer passionate about opioid recovery and has celebrated breaking free since 09-27-2013. She advocates for mental health awareness and encourages others to embrace healing, recovery, and spirituality.