Diet For Gastroesophageal Reflux

Gastroesophageal reflux is characterized by the presence of acidity and regurgitation. If you suffer from these symptoms, it is advisable to modify your diet and general habits.

The diet for gastroesophageal reflux is not the same as any other balanced diet. To alleviate the symptoms of this disease, it is necessary to avoid certain foods that aggravate it.

In this article, we’ll show you what changes you should make to feel better and avoid the major discomforts caused by gastroesophageal reflux.

What is gastroesophageal reflux?

When the lower esophagus doesn’t close properly, stomach acids can rise and return.

Gastroesophageal reflux occurs when the musculature at the end of the esophagus – the tube that carries food from the mouth to the stomach – does not close properly. As a result, gastric acids can rise into the esophagus, irritating it.

If you suffer from this disease, you certainly experience acidity and a burning sensation in your throat. Feeling gastric fluid in the back of your mouth (regurgitation), having a dry cough, or having difficulty swallowing are also symptoms of gastroesophageal reflux.

To alleviate these bothersome symptoms, you can:

Eat small portions with meals.
Avoid spicy, fatty or acidic foods.
Go on a diet for gastroesophageal reflux.
Do not drink alcohol.
Lose weight if you are overweight.

Dietary Changes to Relieve Gastroesophageal Reflux

To improve the symptoms caused by this disease, it is necessary not only to maintain a healthy and balanced diet, but also to avoid irritating foods. Check out some advice below.

1. Balanced diet

A diet based on vegetables and fruits can help reduce the discomfort of reflux.

Your doctor will advise you to adapt your eating habits so that you consume adequate amounts of vegetables and fruits each day, as well as cereals and pulses.

Vegetables provide vitamins and minerals and are low in fats and sugars. Good options to reduce acidity are asparagus, cauliflower, broccoli, potatoes and cucumbers, for example.

Among the fruits, we recommend avoiding citrus, which can worsen the acidity, as well as tomatoes. It is better to eat bananas, apples, pears and melon.

In relation to cereals, oats are noteworthy. Choose whole-grain and sugar-free varieties. Not only will you get fiber for your body, but you’ll also see how it helps reduce stomach acid. It is also possible to opt for brown rice and wholegrain breads.

2. Avoid coffee

Coffee is one of the foods you should eliminate from your diet to relieve gastroesophageal reflux, as it is irritating and can increase stomach acid. Instead, we suggest that you drink infusions : thyme, orange, hops or chamomile.

3. Eat 5 meals a day

By eating five meals a day, you will be eating smaller portions. This will avoid overloading the stomach and minimize the chances of food returning to the esophagus.

4. Avoid spicy foods

Spices such as hot paprika, chili peppers, vinegar, cayenne pepper and curry irritate the lining of the stomach, exacerbating gastric acidity.

5. Increase your consumption of omega 3 and omega 6

Omega 3 and omega 6 fatty acids have anti-inflammatory qualities that can help reduce inflammation of the stomach lining. Take the opportunity to eat fish and seafood, always avoiding fried foods and opting for healthy ways of cooking.

6. Don’t eat fried foods

Fried and spicy foods can cause acidity.

Fried and fatty foods must be eliminated from the diet to relieve gastroesophageal reflux. Fatty food makes digestion difficult, forcing the stomach to work harder and thus producing more acid. Choose another type of cooking: steamed, immersed, roasted, in the microwave or in papillote .

7. Consume little fluid with meals

Drink fluids during the day, but not with meals (or drink little). This way, you will avoid filling your stomach completely and therefore overloading it. Keep in mind that water should be the beverage of choice over soft drinks and juices, which are also considered irritants.

8. Choose low-fat dairy products

As we said, fat makes digestion difficult and can aggravate reflux symptoms. Give preference to yogurts and low-fat milk, and cheeses made with low-fat or low-fat milk. Your digestion will be less laborious for your body.

9. Avoid exercising after a meal

Physical activity after a meal can favor the appearance of gastroesophageal reflux. So if you exercise, try to keep a minimum break of two hours after you finish eating.

10. Have dinner at least two hours before going to sleep

Lying down can make the symptoms of gastroesophageal reflux worse. Eat early to allow your body to digest before you go to bed. In addition, it is also possible to use high pillows, which allow the head to be higher than the body, to reduce discomfort.

11. Don’t smoke

Cigarettes can irritate the stomach and cause gastroesophageal reflux.

Cigarette is not a food, but it can also act as an irritant. Therefore, if you have symptoms of gastroesophageal reflux and are a smoker, we recommend that you stop smoking for the sake of your health and comfort.

12. Consume healthy fats

Olive oil, sesame or sunflower oil, avocado, walnuts and flaxseeds, for example, provide healthy fats for the body. Consume these foods in salads, toast and all kinds of dishes.

13. Say goodbye to chocolate and gum

One of the ingredients in chocolate is methylxanthine, a substance that promotes relaxation of the smooth muscles in the esophagus and increases the possibility of reflux. Chewing gum, as well as mint flavored sweets, can generate acidity.

14. Eat ginger

Finally, ginger has anti-inflammatory properties that can help alleviate the discomfort of gastroesophageal reflux. It can be consumed as a condiment in recipes or in the form of tea.

Check with your doctor for the best diet for gastroesophageal reflux according to your nutritional and caloric needs. He will guide you to help relieve your symptoms.