Minimising Acid Reflux: Easy Hacks for a Healthier Digestive System

• April 03 2023
• 10 min reading time

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive condition that affects millions of people worldwide. Symptoms of acid reflux can be uncomfortable and even painful, including heartburn, regurgitation, and difficulty swallowing. While medication can be used to manage acid reflux, there are also many simple lifestyle changes that can help prevent symptoms. In this article, we will explore easy hacks for a healthier digestive system and how to minimise acid reflux through natural remedies, lifestyle modifications, and seeking medical attention when necessary. By incorporating these tips into your daily routine, you can manage acid reflux and promote a healthier digestive system.

What is Acid Reflux and Why Does it Happen?

Acid reflux occurs when stomach acid flows back up into the oesophagus, causing irritation and inflammation. The oesophagus is a muscular tube that connects the mouth to the stomach. At the bottom of the oesophagus, there is a valve called the lower oesophageal sphincter (LES) that normally prevents stomach acid from flowing back up. However, when the LES becomes weak or relaxes too much, stomach acid can leak back into the oesophagus, causing a burning sensation in the chest and throat, known as heartburn. Several factors can contribute to the development of acid reflux, including:

• Diet: Certain foods and drinks can trigger acid reflux, such as fatty or fried foods, citrus fruits, tomatoes, garlic, onions, chocolate, caffeine, and alcohol.
• Obesity: Being overweight or obese can put pressure on the stomach and cause the LES to weaken, making it easier for stomach acid to flow back up into the oesophagus.
• Pregnancy: Hormonal changes during pregnancy can relax the LES and cause acid reflux, especially in the third trimester.
• Smoking: Smoking can weaken the LES and increase the risk of acid reflux.
• Hiatal hernia: A hiatal hernia occurs when the upper part of the stomach bulges through the diaphragm and into the chest, which can affect the function of the LES and lead to acid reflux.

Understanding the Symptoms of Acid Reflux

Understanding the symptoms of acid reflux is important to help identify the condition and seek appropriate treatment. The most common symptom of acid reflux is heartburn, which is a burning sensation in the chest and throat. Heartburn usually occurs after eating and can be aggravated by lying down or bending over. Other symptoms of acid reflux may include:

• Regurgitation: The feeling of stomach acid or undigested food coming back up into the mouth.
• Dysphagia: Difficulty swallowing, which may feel like food is getting stuck in the throat or chest.
• Nausea or vomiting: Feeling sick or vomiting may be a symptom of acid reflux, especially if it occurs after meals.
• Coughing or wheezing: Acid reflux can cause a persistent cough or wheezing, especially at night or after eating.
• Hoarseness or sore throat: Irritation of the oesophagus from stomach acid can cause hoarseness or a sore throat.

It is important to note that not everyone with acid reflux experiences all of these symptoms. Some people may only have occasional heartburn, while others may have more severe and persistent symptoms.

Foods to Avoid to Prevent Acid Reflux

Acid reflux is a common digestive disorder that occurs when stomach acid flows back up into the oesophagus, causing irritation and inflammation. Certain foods and drinks can trigger acid reflux and worsen symptoms. Here are some foods to avoid to prevent acid reflux:

• Fatty or fried foods: High-fat foods can slow down the digestive process and increase the amount of stomach acid produced, which can contribute to acid reflux. Avoid foods like fried chicken, hamburgers, pizza, and creamy sauces.
• Citrus fruits: Oranges, lemons, grapefruits, and other citrus fruits are high in acid and can irritate the oesophagus. Instead, opt for lower-acid fruits like bananas, apples, and pears.
• Tomatoes: Tomatoes are another acidic food that can trigger acid reflux. Avoid tomato sauce, tomato soup, and ketchup, as well as raw tomatoes in salads.
• Garlic and onions: Both garlic and onions can relax the lower oesophageal sphincter (LES), which can allow stomach acid to flow back up into the oesophagus. Try using herbs and spices like oregano and basil instead.
• Chocolate: Chocolate contains both caffeine and a compound called theobromine, which can relax the LES and cause acid reflux.
• Caffeine: Coffee, tea, and other caffeinated drinks can stimulate the production of stomach acid and worsen acid reflux symptoms.
• Alcohol: Alcohol can irritate the oesophagus and relax the LES, making it easier for stomach acid to flow back up. Beer, wine, and spirits should all be avoided.
• Spicy foods: Spicy foods can irritate the oesophagus and increase the production of stomach acid. Avoid dishes that contain chilli peppers, hot sauce, or cayenne pepper.
• Mint: While mint can help soothe an upset stomach, it can also relax the LES and worsen acid reflux symptoms. Avoid peppermint tea, mint-flavoured gum, and other minty products.
• Carbonated drinks: Carbonated drinks can increase the amount of gas in the stomach, which can put pressure on the LES and cause stomach acid to flow back up.

In addition to these foods, it is also important to avoid eating large meals or lying down immediately after eating, as both can contribute to acid reflux symptoms. Instead, try eating smaller, more frequent meals throughout the day and wait at least three hours after eating before lying down.

Incorporating Probiotics into Your Diet for Better Digestion

Probiotics are live bacteria and yeasts that are beneficial for gut health. They can help improve digestion, boost the immune system, and promote overall health. Incorporating probiotics into your diet is a simple and effective way to support your digestive system. Here's how:

• Yogurt: Yogurt is one of the most well-known sources of probiotics. Look for brands that contain live and active cultures, which are the beneficial bacteria that support gut health. Greek yogurt is also a good option, as it is high in protein and lower in sugar than regular yogurt.
• Kefir: Kefir is a fermented milk drink that is rich in probiotics. It is similar to yogurt but has a thinner consistency and a tangy flavour. Kefir can be enjoyed on its own or used as a base for smoothies and other recipes.
• Fermented vegetables: Fermented vegetables like sauerkraut, kimchi, and pickles are packed with probiotics. These foods are made by adding beneficial bacteria to vegetables and allowing them to ferment, which creates a sour and tangy flavour. They can be eaten on their own or added to salads, sandwiches, and other dishes.
• Kombucha: Kombucha is a fermented tea drink that is becoming increasingly popular. It is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY), which produces probiotics and other beneficial compounds. Kombucha can be found in most health food stores or can be made at home.
• Supplements: Probiotic supplements are also available in capsule or powder form. They contain a variety of beneficial bacteria strains and can be helpful for people who have digestive issues or cannot get enough probiotics from their diet alone.

In addition to incorporating probiotics into your diet, it is also important to eat a balanced and varied diet that includes plenty of fibre, fruits, vegetables, and whole grains. Avoiding processed and high-fat foods, as well as alcohol and smoking, can also improve gut health. Probiotics are generally safe for most people, but it is always a good idea to check with a healthcare professional before starting a new supplement or making significant changes to your diet. In some cases, probiotics may not be suitable, especially for people with weakened immune systems or certain medical conditions.

Natural Remedies for Acid Reflux Relief

Acid reflux, also known as gastroesophageal reflux disease (GERD), can often be managed through natural remedies. Here are some natural remedies for acid reflux relief:

• Ginger: Ginger has natural anti-inflammatory properties and can help reduce inflammation in the oesophagus. Ginger can be consumed in various forms, such as ginger tea, ginger capsules, or adding fresh ginger to meals.
• Aloe vera: Aloe vera has natural anti-inflammatory properties and can help soothe the lining of the oesophagus. Drinking aloe vera juice or taking aloe vera supplements can help alleviate acid reflux symptoms.
• Slippery elm: Slippery elm is a herb that can help soothe the oesophagus and reduce inflammation. It can be consumed in various forms, such as capsules or tea.
• Baking soda: Baking soda, or sodium bicarbonate, can help neutralise stomach acid and alleviate acid reflux symptoms. Mix a teaspoon of baking soda with water and drink it to alleviate heartburn.
• Licorice root: Licorice root has natural anti-inflammatory properties and can help soothe the oesophagus. It can be consumed in various forms, such as licorice tea, capsules, or chewing on the root itself.
• Apple cider vinegar: Apple cider vinegar can help neutralise stomach acid and alleviate acid reflux symptoms. Mix a teaspoon of apple cider vinegar with water and drink it before meals.
• Chamomile: Chamomile tea has natural anti-inflammatory properties and can help soothe the oesophagus. Drinking chamomile tea before bedtime can also help promote relaxation and reduce stress, which can contribute to acid reflux symptoms.

When to Seek Medical Attention for Acid Reflux

Acid reflux can normally be managed through lifestyle modifications and natural remedies. However, in some cases, medical attention may be necessary. Here's when to seek medical attention for acid reflux:

• Frequent or severe symptoms: If acid reflux symptoms occur frequently or are severe, it is important to see a doctor. Frequent symptoms can be a sign of GERD, and severe symptoms can indicate complications such as oesophagitis or strictures.
• Difficulty swallowing: Difficulty swallowing, also known as dysphagia, can be a sign of complications such as oesophagitis or strictures. It is important to see a doctor if difficulty swallowing occurs.
• Chest pain: Chest pain can be a symptom of acid reflux, but it can also indicate other serious conditions such as heart disease. If chest pain occurs, it is important to seek medical attention immediately.
• Unexplained weight loss: Unexplained weight loss can be a sign of complications such as oesophagitis or strictures. It is important to see a doctor if unexplained weight loss occurs.
• Chronic cough: A chronic cough that is not related to an underlying respiratory condition can be a symptom of acid reflux. If a chronic cough occurs, it is important to see a doctor.
• Sleep disturbances: Acid reflux symptoms that interfere with sleep can be a sign of GERD. If acid reflux symptoms interfere with sleep, it is important to see a doctor.

In addition to these symptoms, it is important to see a doctor if acid reflux symptoms persist or worsen despite lifestyle modifications and natural remedies. A doctor can perform diagnostic tests, such as an endoscopy or pH monitoring, to determine the cause of acid reflux symptoms and recommend appropriate treatment.

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