Gastroesophageal Reflux: How To Calm Your Symptoms With Changes in Diet?

Gastroesophageal reflux is evidenced with acidity and regurgitation. If you suffer from these symptoms, it is probably advisable to modify your diet and general habits.

The diet for gastroesophageal reflux is not the same as any other balanced diet. To calm the symptoms of this disease it is necessary to avoid certain foods that exacerbate it.

In this article, we will tell you about the changes you must make to feel better and avoid the main annoyances generated by gastroesophageal reflux.

What is gastroesophageal reflux?

Gastroesophageal reflux occurs when the muscle at the end of the esophagus – the tube that carries food from the mouth to the stomach – does not close properly. For this reason, stomach acids can rise into the esophagus, irritating it.

If you suffer from this disease, surely you feel heartburn, a burning in the throat. Feeling the stomach liquid in the back of the mouth (regurgitation), having a dry cough or having problems swallowing are also part of the gastroesophageal reflux symptoms.

To calm these annoying symptoms you can:

  • Eat small portions during meals.
  • Avoid highly spiced, fatty or acidic foods.
  • Take a diet for gastroesophageal reflux.
  • Do not drink alcohol.
  • Losing weight, in case of being overweight.

Diet for gastroesophageal reflux

To improve the symptoms generated by this disease, it is not only necessary to have a healthy and balanced diet, but also to avoid irritating foods. Here are some tips.

1.Balanced diet

The doctor will advise you to adapt your eating habits, so that you consume the right amounts of vegetables and fruits every day, as well as cereals and legumes.

Vegetables provide vitamins and minerals while they are low in fats and sugars. Good options to reduce acidity are asparagus, cauliflower, broccoli, potatoes and cucumbers.

Within the fruits, we advise you to avoid the citrus fruits that can generate acidity, as well as the tomato. Better eat bananas, apples, pears and melons.

Oats stand out among the cereals. Choose whole grain varieties without added sugar, you will not only get fiber for your body but you will see how it helps reduce heartburn. You can also choose rice and whole grain breads.

2.Avoid coffee

Coffee is one of the foods that you must eliminate from your diet for gastroesophageal reflux because it is irritative and can increase the acidity of the stomach. Instead, we suggest you drink infusions: thyme, orange, hops or chamomile.

3.Make 5 meals a day

By eating five meals a day, you will eat in smaller quantities. In this way, you will avoid overloading the stomach and minimize the chances of food returning from it to the esophagus.

4.No spicy foods

Seasonings such as spicy paprika, chilli pepper, vinegar, cayenne pepper and curry irritate the mucous membranes of the stomach, exacerbating acidity.

5.Increase the consumption of Omega 3 and Omega 6

The Omega 3 and Omega 6 fatty acids have anti-inflammatory qualities that can help to reduce inflammation of the mucous membranes in your stomach. Take the opportunity to eat fish and seafood, always avoiding frying and choosing healthy cooking.

6.Do not eat fried

Fried and fatty foods should be removed from the diet for gastroesophageal reflux. Fatty foods hinder digestion, forcing the stomach to work harder and producing more acid. Choose another kind of cooking: steamed, boiled, baked, microwaved or papillote .

7.Eat little liquid in meals

Drink liquid during the day but not during meals (or drink little). Thus, you will avoid filling the stomach to its maximum and overloading it. Remember that water should be the preferred drink, compared to soft drinks and juices that are also considered irritants.

8.Choose low-fat dairy

As we have already said, fat hinders digestion, being able to exacerbate the symptoms of reflux. Consume better yogurts, milk and skimmed cheeses. Your digestion will be less laborious for your organism.

9.Avoid exercising after a meal

The sport after a meal can favor the appearance of gastroesophageal reflux. If you practice sports, try to do it after two hours from the time of food intake.

10.Minimum dinner two hours before going to sleep

The lying position may exacerbate the symptoms of gastroesophageal reflux. Dinner early to allow your body to digest before going to bed. Also, you can sleep with high pillows that allow you to have your head higher than the body to reduce discomfort.

11.Do not smoke

Tobacco is not a food but it can also act as an irritative agent. If you have symptoms of gastroesophageal reflux and smoking, we recommend giving up tobacco for your health and comfort.

12.Eat healthy fats

Olive oil, sesame or sunflower oil, avocados, walnuts and flax seeds provide healthy fats to the body. Consume these foods in salads, toasts and all kinds of dishes.

Maybe you are interested: Monounsaturated fats are they recommended in the diet?

13.Goodbye chocolate and chewing gum

One of the ingredients of chocolate is methylxanthine, a component that helps relax smooth muscle and increases the possibility of reflux. Chewing gum, as well as mint-flavored candies can generate acidity.

14.Consume ginger

Ginger has anti-inflammatory properties that can help relieve the discomforts of gastroesophageal reflux. You can consume it as a condiment for your meals or prepare an infusion of ginger.

Consult with your doctor about the best diet for gastroesophageal reflux according to your nutritional and caloric needs. He will guide you on the way to calm your symptoms.

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