You’re relaxing on the couch after dinner, trying to enjoy Netflix before bed. Suddenly, a burning sensation rises from your chest to your throat, ruining your evening. Acid reflux affects many, with 1 in 5 having GERD. Knowing what foods to avoid can help prevent it.
Dietitian Vanessa King explains that each person reacts differently to foods when it comes to acid reflux. It’s not a one-size-fits-all solution. Acid reflux occurs when the sphincter muscle at the bottom of your esophagus relaxes at the wrong time, causing gastric acid to flow back up. This can lead to unpleasant symptoms like heartburn, regurgitation, and chest pain.
Certain foods can trigger acid production, aggravating reflux. Common triggers include coffee, peppermint, chocolate, and alcohol. While citrus fruits are often highlighted as acidic foods to avoid with acid reflux, each person may have unique triggers. Starting a food journal to track reactions can help determine individual triggers.
While there’s no definitive list of foods to avoid, there are general lifestyle habits to help manage acid reflux. Eating smaller, more frequent meals, staying upright after eating, and avoiding late-night snacks can help. Maintaining a healthy weight, not smoking, and moderating alcohol intake are also key strategies. A balanced diet with whole grains, lean proteins, and fruits and vegetables can reduce symptoms.
Ultimately, knowing your triggers and adopting healthy lifestyle habits can help alleviate acid reflux symptoms. By taking control of your diet and lifestyle, you can enjoy meals without the fear of acid reflux ruining your evening.
