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If you’re suffering from acid reflux, you know how uncomfortable it can be. The burning sensation in your chest can be unbearable, and it often feels like nothing you do can make it go away. But did you know that changing your diet can have a significant impact on reducing these symptoms? There are certain foods that are known to trigger acid reflux, and others that can help ease it. Here are seven foods to avoid and seven foods to eat if you’re looking to manage your acid reflux. Firstly, it’s important to avoid spicy foods. Anything with a lot of heat, like chilli peppers or hot sauce, can irritate your oesophagus and cause acid reflux symptoms. On a similar note, it’s best to avoid anything with a lot of garlic or onion, as these can also trigger acid reflux. If you’re looking for something to snack on, avoid chocolate and coffee. Both of these can cause the valve at the bottom of your oesophagus to relax, which can allow stomach acid to travel back up and cause reflux symptoms. Citrus fruits can also be a trigger, so steer clear of oranges, grapefruits, and lemons. Instead, opt for non-citrus fruits like bananas, apples, and pears. When it comes to the beverages you consume, avoid alcohol and carbonated drinks. Both of these can increase the likelihood of acid reflux symptoms. Stick to still water, herbal tea, and low-acid fruit juices like apple or pear juice. Now that we’ve covered the foods to avoid, let’s talk about the foods that can help ease acid reflux symptoms. First and foremost, it’s important to get enough fibre in your diet. Fibre can help regulate digestion and keep your bowel movements regular, which can reduce the likelihood of acid reflux symptoms. Oatmeal is a great breakfast option for those with acid reflux. It’s high in fibre and low in fat, which makes it easy on your digestive system. Add some sliced banana or almond milk for a little extra protein and flavour. Lean protein, like chicken or fish, can also be good for those with acid reflux. Just make sure to bake or grill the meat - frying it can add unnecessary fat, which can lead to acid reflux symptoms. Vegetables like broccoli, spinach, and green beans can also be beneficial. They’re low in fat and high in fibre, which can help regulate digestion. Just be cautious with cruciferous veggies like cauliflower and Brussels sprouts, as they can sometimes cause gas and bloating. If you’re looking to add a little flavour to your meals, herbs like basil, thyme, and ginger can actually help reduce acid reflux symptoms. Add them to your meals for some extra taste and digestive benefits. Remember, everyone’s body is different, so it’s important to pay attention to how you feel after you eat certain foods. If you notice that something you’re eating is causing acid reflux symptoms, it’s best to avoid it. With a little trial and error, you’ll be able to find a diet that works for you and keeps acid reflux at bay.

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