Dietary changes to ease acid reflux before it turns to Gastroesophageal Reflux Disease

Instead of popping pills or fruit salt, here are the dietary changes you need to make to not let acidity affect you often.

Acidity or acid reflux is a very common condition that causes temporary discomfort until solved with an antacid. Often the condition caused by indigestion is not paid due attention due to its temporary nature and quick fix solutions available. But frequently caused heartburn or acidity should be dealt with concern as it might result into Gastroesophageal Reflux Disease, a condition in which the bile or stomach acid causes irritation in the food pipe. So instead of popping pills, digestive syrups or fruit salt here are the dietary changes you need to make to not let acidity affect you often.

Some of the easy practices to develop are eating the right food at the right time, eating in small portions, chewing food properly and siting straight up while eating. A prudent diet  for a good gut health is dominated by fruits, low-fat dairy, legumes and veggies.

Alongside, maintain a normal body mass index and do moderate to vigorous workout for at least 30 minutes every day.

Finding triggers for acidity

Heartburn is the most common acid reflux symptom. It can also cause vomiting, regurgitation as acid moves into your esophagus. Out symptoms include burping, bloating, sore throat, lump in throat, and difficulty swallowing

Many people also complain certain kind of food causes acidity. So it is important to mind

  • What food you eat
  • What time of day you eat
  • What symptoms you experience.
Common trigger foods to avoid

Certain foods have been shown to cause problems for many people. To control your symptoms, you could start by eliminating the following foods from your diet.

Fried and high fat food causes the lower esophageal sphincter to relax allowing stomach acid to reach the esophagus. Such foods are complicated to digest and delay stomach emptying. Such food are French fries, onion rings, full fat dairy products, cheese, sour cream, cream sauces, gravies etc.

Tomato and citrus fruits

Avoid highly acidic fruits like grapefruit, lemons, pineapple, oranges or dips like salsa, ketchup etc.


Chocolate contains an ingredient called methylxanthine. It has been shown to relax the smooth muscle in the LES and increase reflux.

Easy home remedies to combat acidity and indigestion

  • Soak sauf and ajwain in warm water or your tea. They inhibit metabolism giving you relief from acidity.
  • Yogurt is a natural probiotic to boost healthy gut
  • Drink lukewarm water with teaspoon of honey to warm up your tummy helping in digestion
  • Ginger has natural anti-inflammatory properties. You can add grated or sliced ginger root to recipes or smoothies or drink ginger tea to ease symptoms