Diet and lifestyle changes to help deal with acid reflux
Acid reflux is a chronic disease that takes place when the bile or acid from the stomach flows back into the esophagus or food pipe and starts to irritate its lining. When acid reflux, along with heartburn, occurs more than twice a week, it might indicate GERD (gastroesophageal reflux disease). One of the major symptoms of acid reflux is the burning sensation in the chest that usually comes after eating food. It might get worse when lying down.

There are a number of temporary relief treatments and changes in lifestyle that one could adopt in order to experience relief.

Hiatal hernia is one condition that very often causes acid reflux. This happens when the stomach’s upper region, along with LES, moves above the diaphragm (a muscle separating the chest and stomach). In the case of a hiatal hernia, the acid from the stomach can easily run up the stomach and reach the esophagus, causing acid reflux symptoms. The guide below will help you with your acid reflux problems and provide easy solutions and help you with an acid reflux – diet:

What are the symptoms of acid reflux?
The symptoms of acid reflux are as follows:

• Heartburn is a burning sensation with discomfort and pain that might reach the chest or throat from the abdomen
• Burping
• Regurgitation is a feeling of a bitter-tasting acid backing up into the mouth or throat
• Bloating of the stomach
• Nausea
• Dysphagia is a condition where the esophagus narrows, leading to a sensation of food being stuck in the throat
• Black or bloody stools
• A dry cough or a chronic sore throat
• Bloody vomiting
• Loss of weight without any specific reason
• Wheezing

Can acid reflux be treated with lifestyle and diet changes?
Yes, there are some changes that you can make in your lifestyle that might help and also an acid reflux – diet that you can follow. Some of these changes are jotted here:

• Stop smoking
• Try taking smaller meals in short duration gaps throughout the day
• Do not eat two to three hours prior to sleeping
• Use a chair to take naps during the daytime
• Stop wearing tight clothes, including tight belts
• Use raised blocks to keep your head raised by about 4 to 6 inches
• In the case of obesity, take steps to lose weight with the help of diet changes and a workout regime
• Also, consult your general physician such that any medication, if required, can be incorporated for your heartburn or other discomforts

What are the food items that help reduce acid reflux?
The acid reflux – diet includes the following food items:

• Vegetables : Being low in fat and sugar, vegetables keep the acid level low
• Ginger – It is a natural food item that has the capacity of curing heartburn
• Non-citrus fruits – Fruits such as bananas, pears, apples, etc. do not trigger acid reflux symptoms, unlike citrus fruits, and should be included in the diet
• Oatmeal : It absorbs the acid in the stomach and suppresses the various acid reflux symptoms
• Healthy fats : Unsaturated fats such as in walnuts, olive oil, sunflower oil, flaxseeds, avocados, sesame oil, etc. are recommended
• Lean meat : This reduces the various acid reflux symptoms
• Egg whites : Egg yolk is a fat source and might trigger acid reflux symptoms, unlike egg whites

What are the food items that you must avoid when you have acid reflux?
The foods to avoid with acid reflux – diet are as follows:

• High-fat food items and fried food items like potato chips, butter, cheese, ice cream, French fries, whole milk, etc.
• aspirin or other pain relievers
• Spicy food items
• Bisphosphonates
• Certain fruits and vegetables like citrus fruits such as lemons and oranges, garlic, onion, pineapple, tomatoes, etc.
• Nitrates
• Beverages like alcohol, citrus juices, tomato juice, tea, coffee, and carbonated beverages.
• Chocolate
• Mint
• Processed food items
• Alpha-blockers

What are the non-food factors that can cause acid reflux?
The other factors that lead to acid reflux and related problems are as follows:

• The body posture right after eating a meal
• The kind of food items consumed
• The quantity of food being taken in during a single meal