Written by Vera Coetsee, Health and Nutrition Coach
6 November 2023
This week is GERD awareness week, and we are shining light on acid reflux to educate the public about this chronic disease that affects millions, but is often not spoken about. This disease is often unrecognised, and its symptoms are misunderstood.
Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition where the stomach acid flows back up into the oesophagus. This can cause a variety of symptoms, including heartburn, chest pain, regurgitation, difficulty swallowing, and a sour or acidic taste in the mouth. It is typically caused by a weakened lower esophageal sphincter, which is the muscle that normally prevents stomach acid from flowing backward.
Limiting your acidic food load in your stomach can greatly improve your stomach pH and therefore, lower acid reflux. By removing highly acidic foods, you can greatly help the internal system of your stomach and decrease the chance of heartburn. Foods that can aggravate heartburn and should be avoided include chocolate, sugar, alcohol, coffee, caffeinated and sugary beverages, spicy foods, tomatoes, citrus fruits, large quantities of meat in one sitting, fatty or fried foods, and fizzy drinks.
Foods that can help relieve acid reflux symptoms by reducing the acidity in the stomach include:
- Oatmeal – Low in acidity and high in fibre, oatmeal can help absorb excess stomach acid.
- Ginger: Known for its anti-inflammatory properties, ginger can help reduce inflammation in the oesophagus and alleviate acid reflux symptoms.
- Non-citrus fruits: Bananas, melons, apples, and pears are generally less acidic and can be soothing for the stomach.
- Vegetables: Leafy greens, broccoli, cauliflower, and other non-acidic vegetables are good options as they are low in fat and acidity.
- Whole grains: Foods like brown rice, whole wheat bread, and whole grain pasta can help absorb stomach acid and provide fibre.
- Lean proteins: Skinless chicken, turkey, fish, and tofu are low in fat and can be a good choice for those with acid reflux.
- Almonds: These nuts can help neutralise stomach acid and provide a healthy source of fats.
The conventional way to treat the symptoms of GERD, such as heartburn, is by taking antacids. This is not the best approach due to the negative long-term effects of this medicine. Antacids only neutralise the acidic stomach content, but they don’t treat the actual health issue triggering the symptoms. Masking your symptoms with antacids for too long could lead to even larger health problems in the future, such as damage to the oesophagus.
If you are looking for heartburn relief, make an appointment with our doctor and we will provide you with the correct treatment to help relieve heartburn naturally.
Sources:
Chen J, Brady P. Gastroesophageal Reflux Disease: Pathophysiology, Diagnosis, and Treatment. Gastroenterol Nurs. 2019 Jan/Feb;42(1):20-28. doi: 10.1097/SGA.0000000000000359. PMID: 30688703. https://pubmed.ncbi.nlm.nih.gov/30688703/
Frassetto L, Banerjee T, Powe N, Sebastian A. Acid Balance, Dietary Acid Load, and Bone Effects-A Controversial Subject. Nutrients. 2018 Apr 21;10(4):517. doi: 10.3390/nu10040517. PMID: 29690515; PMCID: PMC5946302. https://pubmed.ncbi.nlm.nih.gov/29690515/