Dietary and lifestyle factors that increase reflux

How to change diet to avoid acid reflux

Certain foods can aggravate reflux symptoms. Frequency and severity will vary from person to person but it’s often the same troublesome foods. By making a few tweaks to their diet, many reflux sufferers successfully manage their symptoms. However, there

is little scientific research to support each suggestion – see what works for you.

 

1. CITRUS FRUITS

 

Oranges, lemons, limes and grapefruit are very acidic. Why not try instead... Melons (honey dew, cantaloupe and watermelon) contain vitamin C, vitamin B6 and folate but have a pH of around six making it a less acidic option.

 

2. CHOCOLATE

 

Particularly if it's high in fat, caffeine and sugar, chocolate has been linked with relaxing the lower oesophageal sphincter. Why not try instead... Manuka honey has been lauded by some people for helping with disorders of the digestive system.

 

3. CAFFEINE BEVERAGES

 

Coffee and tea may trigger a chemical change associated with an increased production of acid. Why not try instead... Alkaline water (Read more).

 

Alkaline water is said to reduce acidity of the intestinal tract and permanently denature any pepsin that is present.

But what is alkaline water? Regular tap water has a pH of around seven, which is a neutral pH – neither alkaline nor acidic. Alkaline water has a pH above seven – typically around nine.

How do I make alkaline water? Alkaline water has become a big business – even Coca-Cola has an alkaline water brand! As well as buying it bottled you can supplement tap water with minerals or buy a machine called a water ionizer. This creates alkaline water via a process called ionization – where water is broken into its ion components H2 and O. H2 is positively charged and therefore attracts negatively charged ions, such as free radicals.

 

4. FATTY & FRIED FOOD

 

Foods that are high in fat or fried, such as sausages, fish & chips and cheesy pizza, relax the lower oesophageal sphincter muscle and irritate the lining of the oesophagus. Why not try instead... A pancake using gluten-free flour.

 

5. GARLIC AND ONIONS

 

These foods have been shown to cause indigestion by loosening the lower oesophageal sphincter. Why not try instead...Fennel, with a pH of 6.9, is known as a great digestive herb and is a great alternative for adding flavour to your food.

 

6. MINT FLAVOURINGS

 

Peppermint is often used to soothe an upset stomach or to aid digestion but mint can relax the lower oesophageal sphincter. Why not try instead... Some say that parsley can act as an aid for reducing reflux.

 

7. SPICY FOODS

 

Many people already recognise that dreaded heartburn feeling after eating hot and spicy food containing peppers, chillies and other spices. Why not try instead... Ginger is widely considered to be one of the best foods for reflux.

 

8. TOMATO-BASED FOODS

 

Tomatoes are highly acidic and can trigger heartburn and irritation of the oesophagus.

Why not try instead...Butternut squash, with a pH of between 6 and 7, can be used in soups, sauces and purees, making it a great alternative for tomatoes.

 

9. MEDITERRANEAN DIET

 

Following a plant-based Mediterranean diet with alkaline water is as good at treating reflux symptoms as taking proton-pump inhibitor (PPI) medication, according to research.

Researchers say that a plant-based Mediterranean diet – consisting of mostly fruits, vegetables, grains and nuts with no dairy and meats, including beef, chicken, fish, eggs and pork – provides the same medical benefits for treating laryngopharyngeal reflux (LPR) as PPIs.

 

Lifestyle Changes to Manage Reflux

 

People with reflux disease often discover that certain things make their symptoms worse. Making a few lifestyle tweaks could help you successfully manage your condition. If you've had a positive diagnosis of reflux, and have consulted with your doctor, the following suggestions could help alleviate your symptoms.

 

1. EAT LESS AND MORE OFTEN

 

Try eating smaller portions at regular intervals rather than larger meals. When your stomach is full of food, it can put pressure on the lower oesophageal sphincter (LOS) – the ring of muscle or valve located at the bottom of the oesophagus. If the LOS becomes weakened, it can become partially or even totally open for most of the time – resulting in stomach contents refluxing back up into the oesophagus.

 

2. DON’T EAT LATE AT NIGHT

 

Try to eat your last meal of the day at least three hours before bed. When you are lying down, the contents of your stomach are pressing on the LOS. At night time, gastric juices leaking into the oesophagus can stay there for much longer than during the day. Not only that – but symptoms, such as heartburn, can keep you awake at night.

 

3. EAT SLOWLY

 

Try taking your time when eating meals and snacks. Research suggests that a rapid intake of food can increase pressure on the LOS and the rate at which this valve can open and close effectively.

 

4. WEAR LOOSE-FITTING CLOTHES

 

Unbuckle your belt & loosen fasteners. Avoid wearing tight clothing across your abdomen as it puts pressure on your LOS and may result in stomach contents going into the oesophagus.

 

5. KEEP A SYMPTOM DIARY

 

Maintain a record of when your symptoms appear, are most prominent, foods you’ve eaten, emotions/mood, and activities in which you’ve taken part. Keeping information in an organised manner can provide insight to your doctor as to what factors may contribute

to your condition. Try some of the lifestyle changes suggested here and record how your symptoms change, or try all these ideas and, if symptoms return, reintroduce keeping a diary.

 

6. WATCH YOUR WEIGHT

 

Try to maintain a healthy weight. Weight gain is considered a risk factor for reflux disease, with symptoms high in overweight and obese people. If someone is overweight, the excessive abdominal fat increases pressure on the stomach and can cause the LOS to relax.

 

7. STOP SMOKING

 

Research has shown that people who quit smoking often show significant improvements in their reflux symptoms. This is because smoking can irritate delicate mucus membranes lining the airways, can damage muscles in the throat that control the gag reflex, increase acid secretion, limit LOS function and reduce the amount of saliva you produce. Some suggest saliva helps neutralises the effect of gastric acid.

 

8. AVOID ALCOHOL

 

Some researchers say alcohol, especially white wine, can increase reflux symptoms with one study finding that the severity of reflux symptoms increased when people increased their alcohol intake. Drinking alcohol or carbonated drinks can make your stomach produce more acid than usual and can irritate the stomach’s lining.

 

9. EXERCISE REGULARLY, BUT SENSIBLY

 

Exercise, including gardening but especially vigorous workouts or moves that involve lying flat, can sometimes trigger reflux symptoms, including heartburn.

The LOS muscle can become too relaxed, leading to stomach contents going up into your oesophagus. Wait at least two hours after a meal before exercising and try to determine

what types of exercise exacerbate your symptoms. It might be better to take part in moderate physical activity, such as walking on a regular basis, rather than high-intensity exercise.

 

10. SORT YOUR SLEEPING HABITS

 

Research has found that the way you sleep can have a big effect on your health with certain positions making it more or less likely you will suffer from nocturnal reflux. It’s best to sleep on your left side as reflux happens less often in this position – some researchers even claim leaked stomach contents take longer to drain out of the oesophagus in those who sleep on their right side. Raise the head of your bed so that your head and chest are higher than your feet – it’s a simple case of gravity. The backflow of gastric juice from the stomach into the oesophagus during reflux can flow to your throat and larynx, causing you to experience coughing.

 

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