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Experts recommend 4 food groups for those with reflux and heartburn
For reflux and heartburn, a common digestive issue, experts say fiber-rich foods, alkaline foods, dairy products, and water-rich foods may ease symptoms.
Heartburn and reflux, which almost everyone experiences from time to time, occur when stomach acid backs up into the esophagus. According to research, 1 in 5 Americans experience these symptoms at least twice a week.
Dr. Nis Bertha Toriz, a gastroenterologist and spokesperson for the American Gastroenterological Association, says that prescription and over-the-counter medications can help with reflux and burning complaints, but people's responses to treatments vary. The association recommends that diagnosis and treatment be individually planned, taking into account a person's weight, lifestyle, dietary habits, and even relaxation methods.
While the triggers for reflux and heartburn vary from person to person, the most common triggers include coffee, chocolate, mint, citrus fruits, garlic, carbonated drinks, spicy and fatty foods, and alcohol. Fast food and fried foods are also among the factors that cause reflux in some people.
While most studies focus on foods to avoid, it is noted that some foods may also help improve the condition. Here are four food groups highlighted by experts:
Fiber-rich foods
Research shows that people who consume high amounts of fiber in their diet have a lower rate of reflux. Foods such as whole grains, legumes, oats, and brown rice are prominent examples of this group. An adult is advised to consume 25 to 34 grams of fiber per day.
Amy Braganini, a clinical dietitian and spokesperson for the Academy of Nutrition Sciences, explains the benefit of fiber in two ways: fiber helps prevent weight gain by providing a feeling of fullness and nourishes beneficial bacteria in the gut. Braganini emphasizes that excess weight in the abdominal area increases the risk of reflux by putting pressure on the lower esophageal sphincter.
Dr. Nis Bertha Toriz, while noting that more research is needed to establish a direct cause-and-effect relationship between fiber consumption and improvement in reflux symptoms, states that a diet rich in fiber is a healthy option and can be tried to see its results.
Alkaline foods
Recently, there has been curiosity about whether consuming more foods described as 'alkaline' can help reduce reflux by balancing stomach acid. Dr. Toriz says preliminary research in this area points to potential benefits from foods such as vegetables, potatoes, whole grains, legumes, nuts, seeds, and non-citrus fruits. Citrus fruits are not recommended because they contain higher acid levels.
Amy Braganini adds that options like melon, cauliflower, and fennel are good alternatives. While acknowledging that research proving the direct effect of these foods against reflux is not yet robust, Braganini says there is no harm in trying them as they are beneficial in many ways.
Milk and yogurt
Braganini states that milk and dairy products create a soothing effect in the mouth and throat during reflux. The probiotics found in yogurt are also said to help calm reflux.
Dr. Toriz, however, warns that high-fat foods can trigger reflux in some people and recommends opting for low-fat or fat-free products. She adds that those who find whole milk causes discomfort can choose lighter alternatives, and those with lactose sensitivity or allergies can use lactose-free products.
Water-rich foods
Drinking plenty of water provides significant support in coping with heartburn. Dr. Toriz explains that water does not neutralize the acid in the stomach but helps flush the acid away from the esophagus.
Foods with high water content, such as cucumber, lettuce, and watermelon, also provide benefits through the same mechanism. Amy Braganini notes that because these types of food are low in calories, they help maintain a healthy weight by providing a feeling of fullness while also reducing the risk of reflux.
When to see a doctor?
Experts emphasize that medical help should be sought, especially when accompanied by the following symptoms:
- A feeling of food getting stuck in the chest area
- Unexplained weight loss
- Persistent vomiting
- Vomiting blood
- Red or black stools
It is reminded that consulting a family doctor early about complaints can lead to effective treatment more quickly, as dietary changes alone may not always be sufficient. Describing the symptoms and conditions that trigger reflux to the physician is important for an accurate diagnosis and medication adjustment; further tests may be ordered when necessary. It is also noted that support from a dietitian can be helpful in increasing beneficial foods and limiting foods that may cause reflux.
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