Lifestyle Diets for Acid Reflux and Heartburn

Types of food to avoid if you’re suffering from acid reflux

Diet can have a big impact on acid reflux, and heartburn is caused primarily by foods that are high in fat or spice.¹ These foods can include anything that’s fried, fast food, pizza, processed snacks and fatty meats like bacon or sausage.¹

While these foods might seem obvious in terms of being less than healthy, other foods that might seem more innocuous can also cause heartburn. Tomato-based sauces, citrus fruits, chocolate, and peppermint might also lead to symptoms of heartburn.¹

Diet suggestions for heartburn relief

A diet rich in fiber and low in fat, can be effective in preventing symptoms of acid reflux.³ In addition, foods that contain a lot of water can dilute and weaken stomach acid:¹

• High-fiber foods: whole grains, root and green vegetables
• Alkaline foods high in pH (not acidic): bananas, cauliflower, nuts, and melons
• Watery foods: celery, watermelon, teas

Vegetarianism and Veganism

This common diet excludes meat, and depending on ethical and religious practices, may also exclude all animal products such as dairy, honey, or eggs.² Eating vegetarian might reduce one’s risk of common health problems, but it also means a greater risk of iron-deficient anemia or inadequate protein, vitamins and mineral intake found in meat.²

Paleo

This diet encompasses lean meats, vegetables, nuts, and seeds, and excludes legumes (such as beans) and grains.² Since it focuses on fresh and relatively unprocessed food, it may be linked to weight loss and lower blood pressure; however, it excludes good sources of fiber and vitamins found in legumes and grains.²

Keto Diet

This low-carb, high-fat diet induces ketosis, a metabolic state in which your body burns fat for daily energy instead of carbohydrates.² It has been used as an aid for weight loss,² which can be an option to avoid the link between body weight, dietary habits, and GERD.³ Its focus on a strict diet of healthy fats and no grains at all can help in weight loss, but should be followed under a doctor’s or dietician’s advice to avoid further health risks.²

Mediterranean

This diet is based around fish, poultry, healthy fats, beans, and eggs, with moderate amounts of dairy and less red meat.² It has been linked to less risks of heart issues, but may also include possible deficiencies in iron and calcium usually found in meat and dairy.²

Diet plays a major role in controlling acid reflux symptoms.¹ Before beginning a new diet routine, consult your healthcare professional to see what may be causing your heartburn, what foods to look forward to, and over-the-counter medications such as Nexium 24HR that can reduce your acid reflux symptoms, like frequent heartburn.