Most of us have had the occasional bout of heartburn, known also as acid reflux. However, if you notice that you’re frequently experiencing symptoms after you eat, it may wise to change your diet to help improve your acid reflux symptoms.
Common Symptoms of Acid Reflux
Heartburn is the most common symptom, and typically feels like a burning sensation in your chest. However, if you have reflux you may also experience:
- Sore throat
- Hoarseness
- Nausea or upset stomach
- Lump in your throat
- Sour taste in your mouth
- Chronic cough
These symptoms are unpleasant and when experienced on a regular basis, they can negatively impact your quality of life.
Your diet can play a major role in limiting or worsening your symptoms.
Foods Known to Worsen Reflux
Not everyone has the same acid reflux triggers. However, certain foods are more likely to cause symptoms. It may be helpful to eliminate all of the following foods from your diet until your symptoms improve. Afterwards, you can experiment by adding one back at a time to see if your reflux returns.
The Mayo Clinic lists common acid reflux triggers as:
- Fatty or fried foods
- Tomato sauce
- Alcohol
- Chocolate
- Mint
- Garlic
- Onion
- Caffeine
Additionally, many people also have trouble with citrusy fruits such as oranges or grapefruits and carbonated beverages.
Foods That Minimize Acid Reflux Symptoms
While it may seem like there a lot of foods you have to eliminate if you have acid reflux, there are plenty of tasty nutritious options that won’t aggravate your symptoms.
The the next time you are picking up groceries at [city] store, consider adding these items to your cart:
- Fresh vegetables: Green beans, asparagus, potatoes, leafy greens, broccoli
- High fiber foods: Whole grain breads, brown rice, oatmeal
- Non-citrus fruits: Melons, apples, bananas
- Lean protein: Chicken, fish, turkey, seafood, egg whites
- Healthy fats: Avocados, olive oil, walnuts
When to See a Doctor
While changes to your diet can go a long way towards improving your symptoms, in some cases they may not be enough. Visit a doctor if you continue to have acid reflux more than twice a week or if you experience severe symptoms.
Left untreated, chronic inflammation of the esophagus caused by stomach acid can lead to more serious health problems such as scar tissue, bleeding, ulcers and even an increased risk of cancer.
