Acid reflux has been described as indigestion on steroids. It’s one of the most serious acid imbal-ances your stomach can suffer. And unlike the lesser nuisances, it can actually cause upper gastro-intestinal damage, rather than just discomfort…
Science tells us that living in the 2020s is more stressful and more dietarily precarious than any era anyone alive today has had to contend with before…
Checking the boxes
As a result…
- The global market for Antacids was estimated at (US)$6.8 billion in 2023, and is projected to reach US$7.9 billion by 2030.
- An increase in the incidence of severe peptic ulcer has been observed after the pandemic, com-pared to the same period before the pandemic.
- Acid reflux affects up to 20 percent of the population and is on the rise.
Acid reflux is particularly insidious…
- The main causes are diet, obesity, smoking, medication and pregnancy
- Women are more likely to experience severe symptoms of GERD
- The symptoms of acid reflux get worse with age
- Living in an urban area means you are more likely to get acid reflux
What can you do?
If you experience acid reflux regularly, you can more than likely benefit from a change of diet. But that doesn’t mean you shouldn’t see your doctor. You may need medication to get the condition under control. But a sensible diet can help you maintain your stomach health thereafter – without an excess of meds in perpetuity.
Eating to fight reflux
A recent rundown in the journal Prevention recommends several classes of foods to include in your daily diet to fight reflux:
- Non-citrus fruits
- ‘Bland’ whole grains
- Fat-free dairy products
- Fermented dairy products – Kefir, yogurt, et al.
- Green Veggies
- Avocado
- Caffeine-free (herbal) teas
- Lean animal proteins
- Potatoes (not fried!)
The article also lists foods to avoid, to combat reflux:
- Fried foods
- Peppermint
- Tomato sauces
- Citrus fruits
- Carbonated beverages
- Hot/spicy foods
- Alcohol
- Chocolate
- Coffee
- Cruciferous veggies
My take
You may look at the ‘good’ list, above, and say, “I don’t like some of these.” Well, you don’t have to have the ones you dislike. There’s plenty of choice.
As for the ‘bad’ list, you can definitely get any nutrients or other dietary benefits you may miss (by cutting them) from other foods you probably already eat. Just add more of those. Or start taking targeted supplements.
Above all else: remember that acid reflux can cause permanent damage to your upper digestive tract of you don’t control it. There’s no sense in ignoring chronic reflux symptoms and passing them off as ‘indi-gestion’, hoping they’ll go away. In fact that’s one of the main symptoms that differentiates between simple indigestion and reflux…
~ Maggie J.