Health ConditionsNatural Remedies

Acid Reflux Diet and Remedies

Acid reflux is a common condition triggered by some foods. It is good to learn which types of food to avoid. With the help of acid reflux diet and other precautions, one can lead to a normal life.

What is Acid Reflux

Acid reflux is the backward or opposite flow of the stomach acid into the oesophagus. Oesophagus is the tube that connects throat to the stomach. During an episode of acid reflux, you may taste sour liquid at the back of the mouth which is regurgitated food which gives heartburn, a burning sensation in the chest.

Acid reflux sometimes progresses into gastroesophageal reflux disease (GORD), which is more advance form of acid reflux.

Symptoms of Acid Reflux

  • Heartburn is a discomfort or burning pain in the chest and even throat. As it’s name suggests, Heartburn doesn’t affect our heart.
  • Dyspepsia is a term used for stomach discomfort which includes symptoms like nausea, bloating, burping, and pain and discomfort in upper abdomen.
  • Regurgitation is a sensation of acid backing up in your mouth or throat. It produces a very bitter or sour taste and you may vomit a but too.
  • Dry cough
  • Tight feeling in the throat
  • Hiccups
  • Wheezing

What Causes Acid Reflux

There is a valve, a muscular ring, called oesophageal sphincter (LES) at the entrance of the stomach. In normal state, LES closes as soon as the food passes through it. If LES doesn’t close properly or it opens too often then acid produced in the stomach can go back into the oesophagus. Other causes of acid reflux are

  • Obesity or being overweight
  • Pregnancy
  • Sleeping straight away after a heavy meal
  • Bending down at waist after a heavy meal
  • Smoking reduces LES muscle function and increases acid secretion.
  • Drinking coffee, carbonated drinks and alcohol etc
  • Taking certain medications eg blood pressure medicines, ibuprofen and aspirin etc

Acid Reflux Diet

Foods To Avoid

Eating large and heavy meals and lying down straight away after it can trigger acid reflux.  These are some of the foods that trigger symptoms of acid reflux

spicy food acid reflux diet

  • Pickles
  • Carbonated beverages
  • Spicy foods
  • Fatty foods
  • Fried foods
  • Coffee and tea
  • citrus fruits like lemons, grape fruit etc
  • Tomatoes and tomato rich foods like salsa, spaghetti sauce, pizza
  • Garlic and onions
  • Mint
  • Chocolate
  • Alcohol

Foods To Take

Following is the guide for acid reflux diet to follow:

Oatmeal is just the right breakfast item to start the day which doesn’t cause acid reflux.

Ginger is well renowned for its medicinal properties. It’s been used for centuries as anti-inflammatory item and for treating gastrointestinal conditions.

Bananas are best snack item for most people with acid reflux. Keep in mind that it might not suit some of the people (around 1%) suffering from acid reflux.


Fruits like melon, watermelon, honeydew and cantaloupe are very good to avoid acid reflux. Like banana 1-2% people will need to avoid these fruits.

Chicken, boiled, baked, grilled or sautéed, is a staple food item for the reflux diet. Avoid frying chicken with skin.

Seafood like wild fish, shrimp, shellfish and lobster are also recommended. Never fry, instead sauté, bake and grill the seafood.

Brown Rice is an outstanding food for acid reflux.

Couscous can be eaten for acid reflux.

Potatoes are versatile root vegetables for acid reflux.

Egg Whites are a very good source of protein, just avoid the yolk which can trigger the symptoms.

Cottage Cheese and low fat yogurt

Remedies for Acid Reflux

Aloe Vera

Take 2 ounces of aloe vera 20 minutes before taking a meal to reduce acid reflux.

Baking Soda

Take 1/2 tsp of Baking soda with a glass of water. Don’t consume it on regular basis as it has high sodium content.

Ginger Tea

Ginger tea is a very good remedy to help ease nausea and acid reflux.

1tsp organic honey with a few drops of black seed oil (kalonji oil)




Yusra Kashif
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Yusra Kashif

Yusra Kashif has done masters in Food and Nutrition. She has also worked as a Dietitian in an international hospital and as a teacher in a private school. Currently she is taking a further degree in “Food and Nutrition Advisor” from U.K. She loves crafts, baking, cooking and exploring. Yusra is currently a stay at home mum and a part time writer.

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