Taming the burn: foods that help manage acid reflux

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Acid reflux making your life hard? Certain foods could help. Let’s understand more about acid reflux and how we can manage it through diet.

Understanding Acid Reflux

Acid reflux is when stomach acid comes back up into your throat. It can feel like a burning sensation. It’s sometimes called heartburn, but it’s not related to your heart at all!

Acid Reflux Troubles

When acid reflux happens a lot, it can cause problems. It can make your throat sore and can even damage it. It can make you cough and cause problems with your voice. Acid reflux can also disrupt your sleep.

Foods That Help

So, what can you eat to help keep acid reflux away? Here’s what the research says:

Whole Grains: Foods like oatmeal, brown rice, and whole-grain bread can help. One study showed people who ate more whole grains had less acid reflux.

Lean Proteins: Foods like chicken, turkey, fish, and eggs are good choices. They’re easier for your stomach to break down.

Fruits and Vegetables: Most fruits and veggies are good for acid reflux. But be careful with citrus fruits like oranges and lemons. They can sometimes make acid reflux worse.

Healthy Fats: Avocados, nuts, and seeds are full of healthy fats. They’re easy on your stomach and good for your overall health.

Foods To Avoid

Some foods can trigger acid reflux. Here’s what you might want to avoid:

Spicy Foods: Spicy meals might taste good, but they can cause acid reflux for some people.

Fatty Foods: Foods high in unhealthy fats like fried food and fast food can trigger acid reflux.

Alcohol and Caffeine: Drinks like coffee, tea, and alcohol can make acid reflux worse. Try switching to herbal tea or just drinking more water.

Helpful Tips

Eating the right foods is important, but so is how and when you eat. Here are some tips:

Eat Smaller Meals: Instead of three big meals, try eating five or six smaller meals throughout the day.

Don’t Eat Before Bed: Try not to eat for at least three hours before you go to sleep.

Sit Up After Eating: After eating, stay upright for at least 30 minutes. This helps keep stomach acid where it belongs.


Acid reflux can be a pain, but the right foods can help keep it in check. Whole grains, lean proteins, fruits, veggies, and healthy fats are all good choices.

And remember to eat smaller meals, don’t eat before bed, and sit up after eating. With these tips, you can help keep acid reflux at bay and enjoy your meals again!

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