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Acid Reflux Diet Food List (+ Shopping List and PDF)
August 23, 2023
If you have acid reflux, you know how uncomfortable it can be. The burning in your chest, the feeling of fullness, the nausea. Fortunately, there are things you can do to manage it. One of the most important things is to follow a diet that is gentle on your stomach. This means avoiding foods and drinks that can irritate your esophagus and make your symptoms worse. In this article, we will take you through the most important tenets of this diet. We’ve also created a perfectly aligned diet shopping list to make everything even more clear.
Table of contents
Acid Reflux Diet Shopping List
Acid Reflux Diet Guidelines
Acid Reflux Diet Food List Breakdown
What Else to Keep in Mind?
Conclusions
Acid Reflux Diet Shopping List
Acid Reflux Diet Guidelines
The acid reflux diet is based on the idea of eating foods that are gentle on your stomach and avoiding foods that can irritate it. The diet includes lean protein sources, fruits and vegetables, whole grains, dairy, and nuts and seeds.
On this diet, you should pay attention to eating slowly and chewing your food thoroughly. This will help break down your food and make it easier to digest. It is also advised not to eat right before bed. You should give your food time to assimilate before you lie down. If you are overweight, you should consider losing weight, as it can put pressure on your stomach and make acid reflux more likely.
Don’t be discouraged; as with any other diet, this one also needs time for you to see any results. It may take some time to adjust to the diet, and that is completely fine. To ease the conversion, experiment and find foods that you enjoy. There are many delicious and healthy foods that you can eat on the acid reflux diet; make it fun!
Acid Reflux Diet Food List Breakdown
Meats and proteins
Lean proteins are good for acid reflux diets because they are low in fat and easy to digest. This means they won’t irritate your stomach or make your symptoms worse.They are also a good source of essential nutrients like protein, iron, and zinc, all of which are important for maintaining good health.
Some lean protein sources include chicken, fish, tofu, beans, and lentils. These foods are all good choices for people with acid reflux.
When cooking lean proteins, it is best to choose methods that are gentle on your stomach. This means avoiding frying or grilling and instead opting for baking, poaching, or steaming.
Dairy
Low-fat or fat-free dairy products are recommended because, being low in fat, they are easy to dissolve. They can help keep you feeling full and satisfied after a meal. This prevents you from overeating, which can put pressure on your stomach. Some low-fat or fat-free dairy products include yogurt, cottage cheese, milk, and kefir.
Dairy products can also strengthen your bones. Calcium is an important nutrient for bone health, and dairy products are a good source of it. In addition, dairy products contain a lot of proteins, which are crucial for the immune system.
When choosing dairy products, it is best to choose those that are plain or flavored with natural sweeteners. Avoid dairy products flavored with artificial sweeteners or sugar, as these can irritate your stomach.
Fruits
Non-citrus fruits are the ones you should aim for on the acid reflux diet. They are low in acid and easy to digest. It is also important to serve fruits in a serving size that is appropriate for you. A good rule of thumb is to eat 1-2 cups of fruit per day. Some examples of non-citrus fruits are bananas, apples, pears, melons, and berries.
When choosing fruits, it is best to choose those that are ripe. Unripe fruits can be more acidic and harder to digest.
Fruits are a good source of vitamins and minerals, as well as fiber, which can help keep your digestive system healthy.
Vegetables
You should eat non-acidic vegetables like carrots, celery, cucumbers, leafy greens, and squash. They won’t irritate your stomach, so they are a perfect choice. When choosing vegetables, it is best to choose those that are cooked or steamed. Raw vegetables are harder to digest, which can cause stomach problems.
Veggies contain a lot of necessary nutrients like vitamins, minerals, and fiber. They also make you feel full after a meal, so you don’t have the urge to snack between meals.
Grains
Whole grains are a good choice for people with acid reflux because they are low in acid and easy to digest. They are also a good source of fiber, which can help keep you feeling satisfied after eating. Some examples of whole grains include oatmeal, brown rice, quinoa, and whole wheat bread. Grains can help lower your cholesterol levels as they contain soluble fiber, which binds to cholesterol and removes it from your body.
It is important to eat small portions of grains when you have acid reflux. Eating too much at once can put pressure on your stomach and make your symptoms worse. Also, cooked grains are easier to digest than raw grains, so they are definitely a better choice. When cooking grains, proceed until they are soft and tender.
Other
Next to all the foods listed above, there are some others you can safely eat on this diet. Here are some examples:
- Ginger: Ginger is a natural remedy that can help soothe the stomach and reduce inflammation. It can be eaten fresh, cooked, or taken as a supplement.
- Honey: Honey is a natural sweetener that coats the stomach and protects it from acid. It can also help soothe a sore throat.
- Chamomile tea: Chamomile tea is a calming tea that can help relax the muscles in the digestive tract. It also reduces inflammation.
- Peppermint tea: Peppermint tea is another calming tea that not only relaxes the muscles of the digestive tract but also relieves gas and bloating.
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What Else to Keep in Mind?
What Foods to Avoid?
Besides being a very balanced diet, there are some foods you should avoid on the acid reflux diet. They are all common triggers for acid reflux, so it is best to stay away from them if you are prone to this condition.
Fatty foods: Fatty foods can slow down digestion and make acid reflux worse. Avoid foods like fried foods, fatty meats, and full-fat dairy products.
Spicy foods: Spicy foods can irritate the lining of the stomach. Eliminate foods like spicy sauces, chili peppers, and curry.
Citrus fruits and juices: Citrus fruits and juices can be acidic and, like spicy foods, can irritate the lining of the stomach. Avoid oranges, lemons, grapefruits, and tomatoes.
Carbonated beverages: Carbonated beverages can increase pressure in the stomach and make acid reflux worse. Avoid sodas, fizzy drinks, and beer.
What are the Cons of the Acid Reflux Diet?
As usual, everything has its pros and cons. We listed some aspects you should keep in mind regarding this diet.
It can be restrictive: The acid reflux diet can be restrictive, as it eliminates many common foods and drinks. This can make it difficult to eat out or socialize with friends and family.
It can be difficult to follow: It requires a lot of planning and preparation. This can be especially challenging for people who are busy or who do not enjoy cooking.
It can be expensive: It involves more expensive ingredients. This can be a challenge for people on a budget.
It may not be effective for everyone: Some people may find that they still experience symptoms even when following the diet.
Conclusions
Acid reflux is a common condition that affects millions of people worldwide. It can cause a burning sensation in the chest, also known as heartburn. There are many different treatments for acid reflux, including medications, lifestyle changes, and surgery.
One of the most common lifestyle changes that people with acid reflux make is following an acid reflux diet. We hope that after reading this article, you will be encouraged and motivated to give it a try. Make use of our diet shopping list, as it can be a great push at the beginning of your new lifestyle.
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
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