If you get acid reflux, you know how uncomfortable the feeling can be. Despite trying to cut out the right foods, you still may be experiencing heartburn, so it’s helpful to know what foods can actually fight acid reflux. What you eat is important when it comes to preventing gastrointestinal issues, and certain foods can work wonders to relieve discomfort and prevent future issues.
“Acid reflux occurs when the sphincter muscle that separates your stomach from your chest and the upper part of the stomach shift above the diaphragm,” Beth Warren, MS, RDN, CDN, tells Bustle. “When the diaphragm is in its correct position, it keeps acid inside the stomach. When it shifts, however, the acid can flow back up the esophagus contributing to symptoms of acid reflux.”
Switching to lower-acidic foods can help prevent build up of acid in your stomach. If you suffer from acid reflux and want to change up the way you eat, try incorporating these 11 foods into your lifestyle, which can help prevent the pesky condition.
1. Almond Milk
You may have heard to drink milk to help with acid reflux, but almond milk might be the better solution. “Sometimes cows milk can contribute to reflex, so almond milk is a great substitution,” Warren says. “Almond milk is alkaline — the opposite of acidic — helping to combat acid reflux.”
According to Healthline, other types of milk can be high in fat content, and some high-fat foods may actually make heartburn worse. Almond milk, or other types of plant-based milk like soy, flax, cashew, or coconut, will not only alleviate symptoms, it can be a better alternative for people who suffer from lactose intolerance.
Oatmeal is quick, tasty, and can be the perfect breakfast food if you have issues with acid reflux.
“Because oatmeal is a whole grain, it has a lot of fiber and is not an acidic food,” Warren says. “As a result, it will help fill your stomach and lessen the chance of having a reflux issue. It may also soothe your symptoms.”
Healthline also notes that if you are looking for other options, fiber-rich foods like whole-grain bread and whole-grain rice will have a similar effect on acid reflux symptoms.
Eating fermented foods rich in probiotics help increase the presence of good bacteria, according to Mayo Clinic. “Foods with healthy bacteria may help improve digestion and reduce the frequency of acid reflux,” nutritionist Lisa Hugh tells Bustle.
According to Harvard Health, low-fat yogurt with fruit or nuts is a great option for breakfast. Include some of that whole-grain toast, and you have a fiber-rich meal that won’t cause you any irritation.
Like yogurt, kimchi, a Korean staple made with fermented vegetables, is full of probiotics, making it another great choice for better digestion. Cabbage also contains a substance known as vitamin U, which has anti-ulcer properties, according to research from the Western Journal of Medicine.