Acid reflux occurs when stomach contents, including hydrochloric acid, flow back into the oesophagus, irritating. In its chronic form, this condition is called gastroesophageal reflux disease (GERD).
According to leading expert Felice Schnoll-Sussman, Director of the Jay Monahan Center for Gastrointestinal Health at Weill Cornell Presbyterian Medical Center in New York, taking an individualized approach to nutrition is crucial for managing GERD. She stresses that it’s not only about which foods you choose but also how you consume them:
Modern research indicates that there is no one-size-fits-all diet for GERD. Instead, the focus should be on a balanced eating plan considering individual reactions to various foods. Nevertheless, certain foods have been shown to help alleviate acid reflux symptoms:
- Bananas are low in acidity and high in pectin, helping to neutralize stomach acid and support digestion. Their soft texture also helps protect the lining of the oesophagus from irritation.
- Salmon is a lean protein source rich in omega-3 fatty acids, which can help strengthen the lower oesophagal sphincter and reduce inflammation in the digestive tract.
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- Brown rice is high in fibre, aiding digestion and lowering the risk of acid reflux. Its low acidity makes it an excellent choice for a side dish.
- Papaya contains the enzyme papain, which supports optimal digestion. Its moderate acidity allows it to fit into many GERD-friendly diets.
- Ginger has anti-inflammatory properties and a soothing effect on the digestive system. It can be added to various dishes or enjoyed as tea.
- Probiotic foods like yoghurt help maintain a healthy gut microbiome and support digestion. Opt for low-fat versions to minimize potential triggers.
- According to some studies, Aloe vera juice may help reduce reflux symptoms due to its content of digestive enzymes. However, caution is advised because of possible side effects.
- Lean poultry (chicken, turkey) is a good protein option when baking, steaming, or grilling.
To effectively manage GERD symptoms, it is recommended to:
- Keep a food diary to track how your body responds to different foods
- Avoid fatty, spicy, and acidic foods
- Introduce new foods gradually
- Follow healthy eating habits and a balanced lifestyle
It is important to remember that every case of GERD is unique, so any dietary changes should be made under the guidance of a qualified gastroenterologist or nutritionist, considering a patient’s needs.
