March 17, 2021

Acid reflux that is also known as heartburn refers to the backflow of the acid from the stomach into the esophagus. When your lower esophageal sphincter (LES) is weakened, your stomach backflows the acid.


To deal with gastrointestinal reflux disease (GERD) or acid reflux, you should learn about the foods. According to the studies, bacteria grows in your lower stomach and causes reflux.


Eating a stomach-friendly diet prevents pain and stomach damage. Such a diet also stops the stomach from growing bacteria. Around 20% of people have acid reflux problems, but you can deal with its mild symptoms with a healthy diet plan.


The signs of acid reflux include when you feel:


  • A hot burning in the chest

  • A gassy bloating in the stomach

  • Bitter taste in your throat

  • Bloody Vomiting

  • Nausea

  • Dry Cough

  • Chronic Sore Throat

  • Black Stools

  • Burping

  • Hiccups that don’t go

  • Dysphagia (when you feel something stuck in your throat)


People with GERD and acid reflux should control the symptoms using a healthy diet plan, according to my family’s best stomach doctor in the country. Healthy food balances the acid that your stomach produces.


Foods that are high in fat and salt may result in heartburn. Eating such foods may affect your digestive system and make it difficult to pass the food.

Which Foods Cause Heartburn?


  • Pizza

  • Fast Food

  • Chili Powder and Pepper

  • Cheese

  • Fried Food

  • Potato Chips

  • Processed Snacks

  • Fatty Meats, like Sausage and Bacon

  • Chocolate

  • Carbonated beverages

  • Tomatoes

  • Alcohol

  • Citrus Fruits, such as oranges, lemon, etc.

  • Coffee

  • Garlic

  • Spicy Foods

Foods that Reduce the Heartburn


Having too much acid in the stomach can cause irritation and pain. Eating some foods can help in reducing the symptoms of acid reflux.



Studies reveal that ginger is one of the best digestive foods that you should consider for your heartburn. It is anti-inflammatory and has medicinal properties. When your digestive tract irritates, you should go with ginger as it eases the irritation and relieves the pain. It is also helpful for many gastrointestinal problems. Ginger tea is a good option, or you can try a smoothie with a ginger slice.


Lemon Water

Citrus fruits trigger heartburn, but a small amount of lemon juice mixed with warm water can help to treat acid reflux. You should add honey too to neutralize your stomach as it is a natural antioxidant that does not harm the cells.


Chewing Gum


Walking after a meal helps a lot to deal with digestion issues. It would be the best combo if you eat chewing gum along with the walk.


You should choose a brand that does not manufacture bubbles with artificial ingredients. It reduces acid reflux and maintains your health.


Egg Whites

Egg whites are low in fats and rich in proteins and minerals. But try not to add egg yolk into your meal because it can cause irritation and trigger reflux.


Watery Fruits

To weaken your stomach acid, you need to add watery fruits into your diet plan. In the summer season, you can find a variety of watery fruits on the market. These foods also help to keep yourself hydrated for a long time during hot waves. You should go with celery, lettuce, watermelon, herbal tea, cucumber, etc.


Eat High Fiber Foods

Eating in excess may cause heartburn, but if you prefer high-fiber food, you will feel full. Whole grains like couscous, brown rice, and oatmeal are the best way to feel full for hours. Green vegetables can also help in maintaining your body’s fitness and keep you healthy. Studies also say that sweet potatoes are a great source of fiber and provide required proteins and vitamins.


Give Lean Meats a Try


Most people love to eat chicken. People plan for a bar b q and enjoy the gatherings. Fortunately, chicken has some powers that reduce the signs of heartburn. But you need to avoid spices. You can bake or grilled it anytime. Seafood is also a good option to deal with acid reflux.


Go with Healthy Fats


 Intake of healthy fats reduces heartburn chances. You should try on sesame oil, sunflower oil, flaxseed, walnuts, avocados, etc. Avoid saturated fats if you are eating those fats.

People who live with acid reflux often seem down and unable to do their regular activities.


There are several types of research about how physical activity can increase acid reflux. After having a meal, you should avoid doing any activity that can trigger your condition. You should consult with your doctor before choosing any physical activity. If you are thinking about jogging or sports, you need to skip them as these activities may worsen your heartburn and lead to more stomach irritation.


Lower impact activities help to deal with acid reflux, such as swimming and walking. You can also consider yoga as the best way to cope with breathing as well as digestion issues.

If your lower esophageal sphincter is weak, you need to avoid some exercises.


Here, we have come with the best tips to exercise with heartburn issues.


Eat 2 -3 Hours before Working Out


If you have no idea what snack you should eat before workout, you need to try eating light snacks. Make sure that you eat before two to three hours of exercise.


Baking Soda


Try a natural remedy to check if you go with it or not. People with heartburn share that baking soda mixed with water helps to wash away the acids from the stomach. But you need to consult with a gastroenterologist about your stomach condition.


Reconsider Your Exercise


You know nothing about what workout or exercise is going to suit your stomach condition. You should try some exercises to check if they cause more irritation or ease your stomach.

Join a class where your instructor can suggest a better way to stay fit.


Get the treatment


You can get instant relief from acid reflux with antacid with calcium. You can take one before exercise as it will prevent you from uneasy feeling and neutralizes stomach acids.

Lifestyle Changes to Get Rid of Acid Reflux


People who live with GERD or acid reflux should make some changes in the lifestyle, such as:


  • Quit smoking, or it can worsen your condition over time.

  • Chew your food and make sure that you eat slowly

  • Walk or eat chewing gum but don’t lie after having a meal.

  • Learn about the beverages and foods that can trigger your heartburn.

  • If you have an acid reflux issue, avoid wearing tight clothes.

  • Follow a healthy life routine to avoid overweight. Obesity leads to acid reflux.

  • Elevating your upper body can also reduce acid reflux.

  • Sipping apple cider vinegar helps to lower the backflow of acid.

  • Licorice supplements help to deal with heartburn.

  • Standing up straight gives you relief from stomach irritation and pain.


Besides home remedies, you should consult with your doctor if you feel heartburn.



Researchers from Punjab medical center reveal that simple lifestyle changes and a healthy diet plan can help to get rid of GERD or acid reflux. If you feel stomach irritation for several days, you should visit your doctor. Mild symptoms can be treated with the medications. For extreme cases, surgery would be an option to deal with GERD.

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