NOURISH AND SOOTHE
The discomfort of reflux can be a daily struggle, but what you eat can significantly alleviate symptoms and improve your quality of life. While certain foods can trigger reflux episodes, others can help soothe and heal the digestive tract, reducing inflammation and promoting overall well-being. In this blog post, we'll explore low acid foods that are great for reflux relief:
Oatmeal: Oats are high in soluble fiber, which helps absorb excess stomach acid and promotes healthy digestion. Opt for plain oatmeal without added sugar or flavorings, and consider topping it with bananas, which are also gentle on the stomach and can help reduce acid reflux symptoms.
Ginger: Known for its anti-inflammatory properties, ginger is a powerful ally in the fight against reflux. Whether consumed fresh, or as tea or supplement, ginger can help calm the digestive system and alleviate symptoms of acid reflux. Consider incorporating ginger into your meals or enjoying a soothing cup of ginger tea after meals for added relief.
Leafy greens: Dark, leafy greens such as spinach, kale, and Swiss chard are excellent sources of vitamins, minerals, and antioxidants that support digestive health. These nutrient-dense foods aid digestion and reduce inflammation in the digestive tract. Leafy greens can be incorporated into most of your meals such as in salads, smoothies, or light sautés for a nourishing dose of reflux-fighting nutrients.
Lean proteins: Opt for lean sources of protein such as poultry, fish, and tofu, which are easier to digest and less likely to trigger reflux symptoms. Avoid fried or fatty meats, which can exacerbate reflux by slowing digestion and increasing stomach acid production. Instead, choose grilled, baked, or steamed protein options for a lighter and more digestible meal.
Non-citrus fruits: While citrus fruits like oranges, lemons, and grapefruits can exacerbate reflux symptoms due to their high acidity, non-citrus fruits such as bananas, melons, apples, and pears are gentle on the stomach and can help soothe acid reflux. These fruits are rich in vitamins, minerals, and fiber, promoting healthy digestion and providing relief from reflux discomfort.
Whole grains: Brown rice, quinoa, and barley, which are rich in fiber and nutrients support digestive health and help regulate bowel movements by reducing the risk of reflux by promoting proper digestion and minimizing pressure on the lower esophageal sphincter (LES). Incorporate whole grains into your meals as a side dish, salad base, or main course for a tasty, reflux-friendly option.
Herbal teas: Sip on soothing herbal teas such as chamomile or licorice to calm the digestive system and alleviate reflux symptoms. These herbal teas have natural anti-inflammatory and digestive properties that help reduce acidity, relieve bloating and promote overall digestive comfort.
By making mindful choices about what you eat and prioritizing foods that support digestive health, you can find lasting relief from the discomfort of reflux and enjoy a greater sense of well-being. Remember to listen to your body, pay attention to how different foods affect your symptoms, and consult with a healthcare provider if you have any concerns or underlying medical conditions. Our bodies our different and some low acid foods may still trigger symptoms. However, once you have found the most suitable balanced diet and lifestyle for you, it will nourish and soothe your body from the inside out.
Disclaimer: The opinions and views expressed on this blog and website are solely those of the author and do not represent the opinions or views of any academic, hospital, health practice, or other institution.