If you often experience acid reflux or heartburn, you probably know about it! However, symptoms can be vague for many people and hard to identify as being the result of acid reflux.
You may experience the following:
A burning sensation near the middle of your chest (heartburn)
Either a mildly or strongly strange or unpleasant taste in your mouth
A persistent dry cough or hiccups
Regurgitation of small amounts of food back into your mouth
Difficulty swallowing
A hoarse voice
Bloating and nausea
Bad breath
It is always worth discussing these symptoms with your doctor as a precaution. Medication such as over the counter antacids or prescription PPIs (proton pump inhibitors which stop so much acid being produced) such as omeprazole or lansoprazole may be recommended, but often these merely suppress the symptoms rather than address the causes. Find out how nutritional therapy can help with digestive health issues such as acid reflux.
What could be causing my acid reflux?
The pipe that carries food from your mouth to your stomach is called your oesophagus. At the bottom of the oesophagus, there is a valve called the Lower Oesophageal Sphincter (LOS or LES) which is designed to close after you have eaten to stop food or stomach acid from travelling back up into the mouth.
For a number of reasons, this sphincter can become lax or not close properly. Often the medical approach to resolve this has been to reduce stomach acid, but this can be problematic because if the stomach acid pH isn’t low enough or acidic enough, the LOS will not get the signal to close. Some other reasons for acid reflux include:
Inflammation
Hiatus hernia
Carbohydrate malabsorption
Underdeveloped digestive system (in babies)
Ageing
Pregnancy
Obesity
Large meals
Smoking
Medications (ibuprofen, muscle relaxers, blood pressure meds, antibiotics and aspirin)
Supplements (potassium and iron)
Helicobacter Pylori bacterial infection
Excessive exercise
Magnesium deficiency
If you frequently experience the symptoms of acid reflux, it is highly likely that you have done your homework on which foods are likely to trigger it. These may include some of the foods and drinks that you regularly consume and if you’re particularly attached to some of these, it may be unwelcome news to you that you may benefit from cutting down on them. Typical trigger foods include:
Rich, fatty, fried and processed foods
Spicy foods
Alcohol
Caffeine
Chocolate
Artificial sweeteners
Citrus
Tomatoes
Peppermint
Pickled foods
Vinegar
Many of these foods have great health benefits, so cutting them out entirely may not be ideal. Having dietary restrictions can be difficult practically, socially and can be hugely inconvenient.
Moderation is key, and as much as possible, eating a diet rich in good quality whole fresh foods including lots of water, fruits and vegetables, whole grains, eggs, dairy (if tolerated) fresh fish, poultry and small amounts of good fats and red meat.
Eating smaller meals, chewing your food properly, not bending down after eating and eating your last meal at least three hours before bed are all practical ways to minimise the effects of acid reflux. Some gentle exercise such as stretching and relaxation practices also help to reduce the stress on your gut. But also, there are some foods you could include which could really help keep the lid on acid reflux.
Here are my Top Ten Foods to Make Acid Reflux Go Away:
1. Ginger – has anti-inflammatory properties and is great for healing the gut and supporting immunity. Eat fresh or cooked in meals or add to hot water and drink as a tea.
2. Pineapple – contains bromelain which helps with digestion and it also reduces inflammation and pain. Enjoy on it’s own, in a fruit salad or in a smoothie.
3. Fermented foods such as sauerkraut and kombucha – these are rich in probiotic (friendly) bacteria which pass through the digestive tract, displacing harmful bacteria on the way. These foods may also feed the resident gut flora and calm inflammation.
4. Apples – high in fibre and packed full of quercetin – another anti-inflammatory food.
5. Coconut Oil – is known to have antimicrobial compounds in it which can help to reduce infections in the digestive tract. It is also known to be soothing for the nervous system and the gut. Use in small amounts in cooking or try having a teaspoon of it when reflux hits.
6. Wild salmon – contains an antioxidant compound called astaxanthin which has been shown to relieve reflux symptoms and a useful nutrient to use with a H Pylori infection. Enjoy 1-3 portions per week. Fresh is best but you can also use good quality tinned wild salmon.
7. Almond butter – a great swap for peanut butter which can be another trigger of acid reflux. Almond butter is lower in saturated fat, and much higher in vitamin E and magnesium. Great eaten with fruit, oatcakes or vegetable sticks, or add to your porridge.
8. Celery – you either love it or hate it, but this food is rich in antioxidant and anti-inflammatory compounds. It is alkalising and full of water – great for hydration. Eat as a snack or use as an ingredient in salads, stews or soups.
9. Spinach – full of B vitamins and fibre – both great for digestion. Spinach also contains compounds which are naturally alkalising, helping to minimise acid reflux. Best eaten raw because heating does make the spinach a little acidic. Enjoy in a salad or thrown into a green smoothie.
10. Sunflower seeds – high in vitamin E which helps reduce acid reflux and repair damage of the lining of the gut. Great sprinkled on breakfast, salads or eaten as a snack.
There are so many other healing foods that you could add to your arsenal, including chamomile, watermelon, oats, turmeric, bone broth, artichokes, papaya, kefir, apple cider vinegar, green leafy vegetables, artichokes, asparagus, cucumbers, pumpkin & other squash, small amounts of healthy fats and raw honey. Give some a go and see how you feel!
If you would like to understand how nutritional therapy can help you to resolve your digestive health symptoms, feel free to contact me at info@victoriabellnutrition.co.uk.