Heartburn and acid reflux are common conditions affecting many people in the UK, often leading to discomfort and a reduced quality of life. These issues occur when stomach acid flows back into the oesophagus, causing irritation and a burning sensation.
One of the most effective ways to control acid reflux is through diet and lifestyle changes. For people that are experiencing symptoms, but who are unsure of their cause, undergoing a test for acid reflux disease can be useful to provide a more precise diagnosis.
Understanding Acid Reflux and GORD
Acid reflux occurs when the lower oesophageal sphincter (LES), a muscle at the end of the oesophagus, does not close properly, allowing stomach acid to escape into the oesophagus. This often results in symptoms such as heartburn, gas, and chest pain. Common causes of acid reflux include feeling stressed, having certain foods, drinks, and medications, and gastroesophageal reflux disease (GORD). GORD is a chronic condition that can lead to complications if left untreated and requires careful management.1,2
Diet Tips to Manage Acid Reflux and GORD
Diet plays a crucial role in managing acid reflux and GORD symptoms. Certain foods can trigger or worsen these conditions, while others can help alleviate discomfort. Here are some key dietary tips to consider:
1. Avoid Trigger Foods
Certain foods are known to relax the lower oesophageal sphincter or increase stomach acid production. Making adjustments to your diet by avoiding these foods can significantly reduce the frequency and severity of your symptoms:
- Spicy foods: These can irritate the lining of the oesophagus and increase acid production.
- Citrus fruits: Oranges, lemons, and grapefruits are highly acidic and may trigger heartburn.
- Tomato-based products: These are naturally acidic and can worsen reflux.
- Caffeinated and carbonated beverages: Drinks like coffee, tea, and soda can relax the LES and contribute to acid reflux.
- Chocolate and fatty foods: These can slow digestion, leading to increased acid in the stomach and a higher likelihood of reflux.1,2,3
2. Incorporate GORD-Friendly Foods
Including foods that are gentle on the stomach can help manage acid reflux symptoms. These foods may help absorb excess acid or strengthen the LES. Some of the best foods for acid reflux include:
- Whole grains: Oatmeal, brown rice, and whole-grain bread are filling, low-acid options that help prevent reflux.
- Ginger: Known for its anti-inflammatory properties, ginger can help reduce acid production and soothe the stomach.
- Lean proteins: Skinless chicken, turkey, fish, and tofu are excellent sources of protein that are low in fat, reducing the risk of triggering reflux.
- Vegetables: Green vegetables like broccoli, asparagus, and leafy greens have low acid content and are beneficial for gastric reflux.1,2,3
Incorporating these foods into your diet can be part of an effective gastric reflux diet to keep symptoms at bay.
3. Eat Smaller, More Frequent Meals
Instead of consuming large meals, which can put pressure on your stomach and cause reflux, try eating smaller, more frequent meals throughout the day. This approach helps regulate stomach acid levels and reduces the risk of acid escaping into the oesophagus.4
4. Maintain a Healthy Weight
Maintaining a healthy weight is a key factor in managing GORD. Excess weight, especially around the abdomen, can put pressure on the stomach and push acid into the oesophagus. Engaging in regular exercise and following a balanced diet can help achieve and maintain a healthy weight, reducing acid reflux symptoms. For individuals with GORD, weight loss can be a highly effective strategy to prevent flare-ups.1,4,5
Lifestyle Changes to Manage Acid Reflux
In addition to dietary adjustments, certain lifestyle changes can further alleviate symptoms of heartburn and acid reflux:
1. Elevate the Head of Your Bed
Raising the head of your bed by about 10-20cm can help keep stomach acid from flowing back into the oesophagus while you sleep. Gravity plays a crucial role in reducing nighttime symptoms, so this simple adjustment can make a significant difference.3,5
2. Avoid Lying Down After Eating
Waiting at least 2-3 hours after a meal before lying down can help reduce symptoms. This allows food to move through the digestive tract, minimising the risk of acid reflux.1,2
3. Quit Smoking
Smoking weakens the LES, making it easier for stomach acid to escape into the oesophagus. Quitting smoking is one of the most beneficial steps you can take to manage acid reflux and improve your overall health.1,2
4. Reduce Stress
Stress and anxiety can worsen acid reflux symptoms by increasing stomach acid production. Practicing stress-relief techniques like deep breathing, yoga, or meditation can help manage both stress and acid reflux.1.2
Medications for Managing Heartburn and GORD
For individuals whose symptoms persist despite dietary and lifestyle changes, doctors may recommend medication to help manage their symptoms. These medications can include antacids to neutralise stomach acid, and proton-pump inhibitors like omeprazole and lansoprazole which work by reducing the amount of acid produced by the stomach.6,7
The Importance of Accurate Diagnosis: 24-Hour Reflux Test
While diet and lifestyle changes can significantly reduce acid reflux symptoms, understanding the root cause of the problem is essential for effective management. A 24-hour reflux test is a comprehensive diagnostic tool that measures acid levels in the oesophagus over a full day. This test helps identify the severity of acid reflux and determine the most appropriate treatment options.8
If you experience frequent or severe acid reflux symptoms, it may be time to consider a gastric reflux test to gain a deeper insight into your condition. Early diagnosis and treatment can prevent complications and lead to better long-term management.
When to Seek Medical Advice
If your symptoms persist despite making dietary and lifestyle changes, or if you have trouble swallowing, unexplained weight loss, or severe chest pain, it is crucial to consult a healthcare professional.1,2 Chronic acid reflux can lead to complications such as oesophagitis, Barrett’s oesophagus, and even an increased risk of oesophageal cancer.2 Seeking medical advice is essential for anyone with severe or persistent symptoms.
NHS. Acid Reflux and Heartburn Information. Available at: NHS.
NICE Guidelines. Management of Gastro-Oesophageal Reflux Disease. Available at: NICE.
Bell, Victoria. Using Food to Relieve Acid Reflux. Available at: Victoria Bell Nutrition.
Johns Hopkins Medicine. GERD Diet: Foods That Help with Acid Reflux & Heartburn. Available at: Johns Hopkins Medicine.
Doctify. How Lifestyle Changes Manage Heartburn and Acid Reflux. Available at: Doctify.
Pyrocalm Control. Heartburn and Acid Reflux. Available at: Pyrocalm Control.
UK Meds. How to Treat Acid Reflux. Available at: UK Meds.
Johns Hopkins Medicine. 24-Hour pH Impedance Testing. Available at: Johns Hopkins Medicine.
References
- NHS. Acid Reflux and Heartburn Information. Available at: NHS.
- NICE Guidelines. Management of Gastro-Oesophageal Reflux Disease. Available at: NICE.
- Bell, Victoria. Using Food to Relieve Acid Reflux. Available at: Victoria Bell Nutrition.
- Johns Hopkins Medicine. GERD Diet: Foods That Help with Acid Reflux & Heartburn. Available at: Johns Hopkins Medicine.
- Doctify. How Lifestyle Changes Manage Heartburn and Acid Reflux. Available at: Doctify.
- Pyrocalm Control. Heartburn and Acid Reflux. Available at: Pyrocalm Control.
- UK Meds. How to Treat Acid Reflux. Available at: UK Meds.
- Johns Hopkins Medicine. 24-Hour pH Impedance Testing. Available at: Johns Hopkins Medicine.