4 Foods that Ease Acid Reflux

Acid reflux is a common condition. According to statistics as compiled by researchers from Johns Hopkins University, Lehigh Valley Health Network and Homestead Hospital, published by the National Center for Biotechnology Information,

“Gastroesophageal reflux disease (GERD) is a chronic gastrointestinal disorder characterized by regurgitation of gastric contents into the esophagus. It is one of the most commonly diagnosed digestive disorders in the US with a prevalence of 20%, resulting in a significant economic burden in direct and indirect costs and adversely affects the quality of life.”

Changing your diet can assist in avoiding GERD, however there are certain food choices that could help too. If you can’t find an immediately viable treatment when dealing with digestion discomfort, try one or more of these 4 foods that ease acid reflux.

Fabulous Fennel

Fennel is an herb that looks like celery but tastes like licorice and has been used for years to quell heartburn. This food can be eaten raw but also added to many dishes as well as taken as a supplement. 

The International Journal of Pharmacology published a study that found, 

“Fennel suspension, 250 and 500 mg administered orally [in rodent labs studies] showed a dose-dependent ulcer protective effects in all the above models…Ethanol induced histopathological lesions of the stomach wall characterized by mucosal hemorrhages and edema that was reversed by FVS [‘Fennel’ Foeniculum vulgare].”

Jazzy Ginger 

Reaching for raw ginger could result in good temporary relief for acid reflux.

This spicy herb can be slowly chewed or left between the gum and lip to dissolve into the digestive tract to quell rising acids. 

If ginger is added to your diet on a regular basis, a study by researchers at the Department of Family Medicine, University of Michigan Medical School, found that study subjects experienced a significant reduction of eicosanoids (signaling molecules that cause inflammation) after one month stating that, 

“On the basis of these results, it seems that ginger has the potential to decrease eicosanoid levels, perhaps by inhibiting their synthesis from arachidonic acid. Ginger also seemed to be tolerable and safe.”

Be careful when using ginger as some people have trouble with its pungent spiciness.

Better Bananas

Some people report that grabbing a ripe banana (not overly ripe) could be an easy fix for acid reflux. This may be due to that fact that bananas contain a low acidic pH level and are a low glycemic food. 

Health Central reported that, 

“Patients with laryngopharyngeal reflux were asked to follow a strict diet where fruit was excluded except for bananas and melons. On this diet, the symptoms of 19 of the 20 subjects improved and three subjects became completely asymptomatic (Koufman, 2011).”

Yummy Yogurt 

Yogurt contains probiotics and eating a small amount everyday (with little or no added sugars) may be a good way to ease or stop acid reflux. The Seattle Times health section reported on a patient’s firsthand account stating, 

“I have had severe heartburn problems for 15 years. I have tried Nexium, Prilosec and many other over-the-counter medicines. I knew that coffee triggered my heartburn, but I could not give it up. After one bad attack, I started eating yogurt each morning. I’ve been free of heartburn, even after three cups of coffee. I mentioned this to a friend whose husband also had a severe heartburn problem. He tried eating yogurt each evening, and he also has been heartburn-free.”

According to a Japanese study published in Pharmaceuticals a description of the effects of yogurt on GERD were as follows,

“The subjects consumed 118 g of yogurt containing 109 colony-forming units of Lactobacillus gasseri every day for a three-month intervention period…The subjects underwent four clinical examinations in total: before and after the intervention period, and three and six months after the termination of the intervention…In conclusion, the present study suggested a significant association to exist between the serum PGI [pepsinogen I a biomarker] level and the symptoms observed in PPI [proton-pump inhibitors]-users.”

These 4 foods that ease acid reflux can be anything from a quick fix to a continued course of action to keep GERD at bay. 

Sources:

https://www.ncbi.nlm.nih.gov/books/NBK441938/

https://pubmed.ncbi.nlm.nih.gov/21990307/

https://www.healthcentral.com/article/why-bananas-are-a-good-choice-for-people-with-acid-reflux

https://www.researchgate.net/publication/269946373_Fennel_Foeniculum_vulgare_Treatment_Protects_the_Gastric_Mucosa_of_Rats_against_Chemically-induced_Histological_Lesions

https://www.seattletimes.com/seattle-news/health/yogurt-worked-in-overcoming-my-hard-to-treat-heartburn/

https://www.mdpi.com/1424-8247/7/7/754/htm