Do you ever feel a burning sensation in your chest or throat after eating? That might be acid reflux, a common problem that bothers lots of people. It happens when stomach acid goes up into the throat and causes discomfort. But don't worry! There are simple things you can do to help ease this problem and feel better.
First, let's start by looking at the foods & behaviors that could be worsening your reflux.
Foods That May Worsen Heartburn/Reflux:
Chocolate
Tomatoes
Citrus (lemon, lime, orange, etc)
Garlic
Onions
Dairy
Alcohol
Fried foods
Mint*
Bell peppers
Cucumbers
Spicy foods
Salty foods
High fat foods (oils, creams, cheese, pastries, etc)
Coffee
Juice
Carbonated beverages
Other Factors That May Worsen Heartburn/Reflux:
Large meals
Eating before bed
Laying down after a meal
Exercising after a meal
Going a long time between meals
Stress
Smoking
Being overweight
Wearing constricting clothing, like tight bras
Now let's look at ways you can improve your symptoms.
Foods That May Improve Heartburn/Reflux:
Ginger
Bananas
Melons
Mint tea*
Fennel tea
Cooked vegetables
Oatmeal
Grains and potatoes
1 tsp baking soda in 1 cup water
Other Factors That May Improve Heartburn/Reflux:
Eating small meals
Eating at least 3 hours before bed
Gentle walking after a meal
Wearing loose clothing
Losing weight if overweight
Managing stress
*Mint can improve feelings of reflux for some people, while worsening it for others. The only way to know which one you are is to give it a try.
Sources:
Harvard Health Publishing. (n.d.). 9 ways to relieve acid reflux without medication. Harvard Health Publishing. https://www.health.harvard.edu/newsletter_article/9-ways-to-relieve-acid-reflux-without-medication
Tips for Reducing Acid Reflux