Gastroesophageal reflux — that burning sensation that rises through the chest — is directly related to what and how we eat. Small dietary adjustments can make a significant difference in controlling symptoms.
Foods That Tend to Worsen Reflux
- Fried foods and fatty foods in general
- Coffee and caffeinated drinks
- Alcoholic beverages
- Chocolate
- Citrus fruits and tomatoes (due to their acidity)
- Very spicy or heavily seasoned foods
- Soda and carbonated drinks
- Peppermint and mint, despite seeming “light”
Foods That Help Relieve Symptoms
- Oats and other whole grains
- Leafy greens, such as kale and spinach
- Banana and melon, less acidic fruits
- Ginger, in small amounts
- Lean proteins, such as grilled chicken and fish
- Water, spread out well throughout the day
Habits That Matter as Much as Food
Beyond what you eat, how you eat also matters: avoiding very large meals, not lying down right after eating (waiting at least two to three hours), and chewing food well are simple habits that significantly reduce reflux episodes.
If symptoms remain frequent even with these precautions, it’s worth seeing a gastroenterologist for a more thorough evaluation.
This content is for informational purposes only and does not replace a medical or nutritional evaluation.