How To Calm Gastroesophageal Reflux Symptoms

The diet you need to alleviate this condition is not the same as other balanced diets. To calm your gastroesophageal reflux symptoms, avoid certain foods that make it worse.

In this article we will therefore tell you what changes you need to make to feel better and avoid the main discomforts caused by gastroesophageal reflux.

What is gastroesophageal reflux?

Gastroesophageal reflux, also known as heartburn, occurs when the muscle at the end of the esophagus — the tube that carries food from the mouth to the stomach — doesn’t close properly. This can cause stomach acid to flow back into the esophagus (esophagus) and irritate it.

If you suffer from this disease, you probably feel sour and a burning sensation in your throat. Feeling the fluid in your stomach at the back of your throat (regurgitation), having a dry cough, or having trouble swallowing are also symptoms of gastroesophageal reflux.

To relieve these symptoms, you can:

• Eat smaller portions at each meal.
• Avoid foods covered in sauces and fatty or acidic foods.
• Dieting for gastroesophageal reflux.
• Do not drink alcohol.
• Trying to lose weight, in case of overweight.

Diet Tips to Soothe Your Gastroesophageal Reflux Symptoms

To reduce the symptoms caused by this disease, you should not only eat a healthy and balanced diet, but also avoid irritating foods. Here are a few tips.

1. Follow a Balanced Diet

The doctor will advise you to adjust your eating habits so that you eat enough fruits and vegetables each day, as well as grains and beans.

Vegetables provide vitamins and minerals, while also being low in fat and sugars. Good options for reducing heartburn include:

• asparagus
• Cauliflower
• Broccoli
• potatoes
• cucumbers

As for fruits, doctors often recommend avoiding citric acid, which can cause acidity, as well as tomatoes. It is better to eat bananas, apples, pears and melons.

When it comes to grains, oats are in first place. Choose whole grain varieties and with no added sugars. Not only will you get the fiber your body needs, but you’ll also see how it helps you reduce stomach acid. You can also go for rice and whole wheat bread.

2. Avoid coffee

Coffee is one thing you need to eliminate from your diet to get rid of gastroesophageal reflux symptoms because coffee is an irritant and can increase the acidity of your stomach. Instead, you should drink tea such as thyme, orange leaf, hops or chamomile tea.

3. Eat 5 meals a day

By eating five meals a day, you eat smaller amounts during each meal. That way you avoid overloading your stomach and reduce the chance that the food will return to your esophagus.

4. Avoid Spicy Food to Prevent Gastroesophageal Reflux Symptoms

Spices such as hot peppers, chili, vinegar, cayenne pepper and curry irritate the stomach lining and increase acidity.

5. Increase your consumption of omega 3 and omega 6

Omega 3 and omega 6 fatty acids have anti-inflammatory properties that can help reduce inflammation of your stomach lining. Take advantage of these qualities by eating seafood, always avoiding fried versions, and choosing healthy options.

6. Don’t eat fried foods

You should completely eliminate fried and greasy foods from your diet if you suffer from gastroesophageal reflux disease. Fatty foods complicate digestion, forcing your stomach to work harder and make more acid.

Instead, choose another way to cook: steamed, boiled, baked, microwaved, or en papillote.

7. Don’t drink a lot of liquids with your meal

Drink throughout the day, but not with meals (or just a small amount). That way you avoid filling your stomach to the brim and overloading it.

Remember: water should be your number one option, especially before sodas and juices, which can also irritate.

8. Choose low-fat dairy products to soothe your gastroesophageal reflux symptoms

As we mentioned, fatty foods make digestion more difficult, which can worsen reflux symptoms. It is better to consume low-fat or skim yogurt, milk and cheese. That way you can digest your food more easily.

9. Avoid Exercising Right After Eating

Exercising or exercising after eating can cause your gastroesophageal reflux to flare up. If you exercise, try to do it at least two hours after eating.

10. Have your dinner at least two hours before you go to bed

Lying down can make heartburn symptoms worse. Eat dinner early to give your body time to digest your food before lying down. You could also go to sleep with high pillows that hold your head higher than the rest of your body to reduce discomfort.

11. Don’t smoke

Tobacco is of course not a food, but can also have an irritating effect. If you have gastroesophageal reflux symptoms and you smoke, we recommend that you stop smoking for your health and comfort.

12. Eat Healthy Fats to Soothe Your Gastroesophageal Reflux Symptoms

Olive, sesame and sunflower oils, avocado, nuts and flaxseeds all provide healthy fats when you include them in your diet. Use these foods, for example, in salads, on toast and in all kinds of dishes.

13. Say goodbye to chocolate and chewing gum

One of the ingredients in chocolate is methylxanthine, a compound that helps relax muscles and increases the risk of reflux. Chewing gum, like mint-flavored candy, can also cause increased acidity.

14. Eat Ginger to Fix Gastroesophageal Reflux Symptoms

Ginger has anti-inflammatory properties that can help soothe your gastroesophageal reflux symptoms. You can eat it as an ingredient in your meals, or try making ginger tea.

Always talk to your doctor about the best diet for gastroesophageal reflux disease based on your nutritional and calorie needs. Your doctor will guide you in the right direction to relieve your symptoms.