Acid reflux is an uncomfortable condition that affects many people around the world. Sufferers often look for ways to relieve symptoms through diet and lifestyle changes. In this article, we will explore which foods are beneficial and which should be avoided, as well as which exercises can help mitigate acid reflux and which are best avoided.
Diet for Acid Reflux: What You Should Eat
Vegetables without acidity: Opt for green leafy vegetables, carrots, zucchini and potatoes. These foods are gentle on the stomach and less likely to trigger acid reflux.
Soluble fiber: Foods rich in soluble fiber, such as oats and brown rice, can help absorb excess acid in the stomach, providing relief.
Lean proteins: Lean meats, fish and chicken are protein options that are gentler on the digestive system.
Low-fat dairy products: Opt for low-fat milk, yogurt, and cheese to get calcium without increasing acidity.
Non-citrus fruits: Apples, pears, and bananas are less acidic and safer fruit options for those with acid reflux.
Avoid Trigger Foods: What You Shouldn't Eat
Greasy foods: Avoid fried and fatty foods, as they can relax the lower esophageal sphincter, exacerbating reflux.
Spicy foods: Spicy foods can irritate the esophagus, so it is best to avoid them.
Citrus fruits and tomatoes: Lemons, oranges, tomatoes and their derivatives are acidic and can trigger reflux.
Chocolate and mint: Both can relax the esophageal sphincter, contributing to acid reflux.
Caffeine and carbonated drinks: These drinks can increase stomach acidity, so it is advisable to limit their consumption.
Beneficial Exercises for Acid Reflux:
Gentle Walking: Moderate exercise, such as walking, can help improve digestion without causing additional stress on the digestive system.
Yoga: Gentle yoga poses can strengthen abdominal muscles and improve posture, thereby reducing acid reflux symptoms.
Leg Elevations: Lying with your legs elevated can help prevent reflux by keeping the head of the stomach lower than the feet.
Exercises to Avoid:
Vigorous exercise after eating: Avoid vigorous exercise immediately after eating, as this can increase abdominal pressure.
Sharp bends: Sharp movements, such as intense sit-ups, can worsen acid reflux symptoms.
Inverted positions: Avoid positions that place the head below the waist, as this could cause stomach acid to return to the esophagus.
By taking a balanced approach to diet and exercise, it is possible to manage acid reflux symptoms effectively. However, it is crucial to consult a healthcare professional for personalized advice on the treatment and management of this condition.
