How to Prevent Acid Reflux?

While experiencing acid reflux every now and then is common. Different people may experience different symptoms. While some experience belching, others may undergo bloating practically constantly. When stomach acid backs up into the esophagus, acid reflux occurs. 

The muscular tube that joins your throat and stomach is called your esophagus. Heartburn, or a burning sensation in your chest, is the most typical symptom of acid reflux. The back of your mouth may also taste sour. These symptoms are very problematic, which might make you look for acid reflux prevention tips.

The esophageal sphincter is responsible for protecting the esophagus from stomach acid. This happens by allowing the food to get into the stomach. Once that happens, it then is left to tighten it which combats it from coming back up. On the other hand, it might be possible to push the food upwards via the loose valve. This eventually leads to acid reflux if the sphincter relaxes. 

You might have gastroesophageal reflux disease if you encounter reflux more frequently than twice per week (GERD). Chest pain, trouble swallowing, wheezing or coughing, and regular heartburn are all signs of GERD. So, here are some tricks and tips to help you through the question “how to avoid acid reflux”.

Acid Reflux Risk Factors

acid reflux risk factors

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Everybody can occasionally have heartburn and acid reflux. For instance, these symptoms could appear after a hasty meal. After ingesting a lot of spicy food or snacks heavy in fat, you might notice them. These are also some items on the list of foods to avoid with acid reflux.

You have a higher chance of getting GERD if you:

  • are fat or overweight
  • pregnant, diabetic, or smoker
  • In some cases of GERD, eating disorders, including Anorexia and Bulimia Nervosa, may also be to blame. 
  • People who intentionally induce vomiting or who have in the past may be more susceptible to heartburn.

Now that you know the risk factors for acid reflux, here is how you live and eat affect your reflux. This is important to understand because their diet is the main treatment for GERD patients and has a massive role to play in the management of acid reflux symptoms.

What Are The Foods To Abstain From During Acid Reflux?

Before going over treating acid reflux with lifestyle changes, here are a few food items that may cause heartburn. 

The first culprit that causes acid reflux is food items high in salt, fat, and spice like:

  • Fried and fast food
  • Pizza and Cheese
  • Processed snacks like Potato chips
  • Pepper and Chili Powder
  • Fatty meats such as Sausage and Bacon

Some other food items to avoid when considering how to avoid acid reflux are as follows:

  • Sauces based on Tomato
  • Citrus fruits
  • Peppermint
  • Chocolate
  • Carbonated beverages

When it comes to treating acid reflux with lifestyle changes, moderation is key. It is obviously impossible to eliminate these food items from your lifestyle, but you have to monitor when and how much you consume these food items. It's smart not to consume these food items before bedtime.

Foods That Help Prevent Acid Reflux

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Now that we’ve discussed food items that you should avoid in case of acid reflux, here are food items that you should especially eat to avoid heartburn. These food items can be considered natural remedies for acid reflux.

1. High-fibre Food Items

When it comes to foods to avoid acid reflux, high-fibre foods are the first item. When you consume high-fibre food items you are more likely to feel fuller for longer. Also, it helps reduce the risk of excessive eating. This eventually reduces the risk of heartburn. That is why it is a good practice to eat- 

  • Oatmeal, Brown Rice, and Couscous are examples of whole grains.
  • Beets, Sweet Potatoes and Carrots are examples of root vegetables.
  • Green foods including, Broccoli, Green Beans and Asparagus.

2. Alkaline Food Items

The next item on the list of foods to avoid acid reflux is alkaline foods. Foods are pH-scale-dependent in some way. Foods that are low in pH are acidic. They are also more likely to lead you to a reflux than those with a higher pH. Foods with a higher value of pH are alkaline and can help counteract highly acidic stomach contents. Alkaline meals consist of:

  • Fennels 
  • Bananas 
  • Cauliflower 
  • Nuts 
  • Melons

3. Watery Food Items

watery food

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When it comes to acid reflux prevention tricks, you should eat watery food items as they can weaken your stomach acids by diluting them. These items are:

  • Celery
  • Lettuce
  • Cucumber
  • Broth-based soups
  • Watermelon
  • Herbal tea

Now that we’ve covered food items that you should eat for acid reflux, let’s move on to natural remedy for acid reflux

Natural Remedies for Acid Reflux

Generally, people who suffer from the occasional heartburn choose to take an antacid (an over-the-counter medication) to help them relieve the uneasy feeling. But some natural remedies can also help you get rid of this uneasiness. Here are a few of those items.

1. Milk

It is a common question when looking for acid reflux prevention tricks: does milk aid with heartburn relief? Often you will notice that milk is said to reduce heartburn. However, it is important for you to keep in mind that there are several forms of milk. This may include skim milk or even whole milk.

The worst is generally milk fat because they can worsen your acid reflux problems. However, non-fat milk can also have temporary effects and hinder the stomach lining from the stomach's acidic contents. It may also relieve heartburn symptoms right away. You may also find low-fat yoghurt providing the same form of soothing aftereffects. Probiotics are a kind of useful bacteria as they aid in digestion.

2. Ginger


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Ginger is one of the most useful natural remedies for acid reflux and digestion. This is because it provides diverse therapeutic properties.  Ginger is said to include anti-inflammatory properties. This helps with the reduction of digestive system inflammation. Also, if you experience heartburn due to any reason, drinking Ginger Tea can soothe your system. 

3. Lemon Water

If you think about it, lemon is actually an acidic food item and that would make it a bad option when you’re suffering from an acid reflux flare-up. But, a few drops of Lemon juice in some Honey and warm water mixed together will work like magic on your acid reflux symptoms.

4. Apple Cider Vinegar

apple cider vinegar

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You should consume it with meals by mixing a small amount of it with warm water for the best result as natural remedies for acid reflux.

The Bottom Line

You definitely need to speak to your doctor if you’re experiencing heartburn or acid reflux regularly. But, if it’s on more of an occasional basis, then you can try these lifestyle changes and natural remedies for acid reflux.
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Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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