Comprehensive Guide of Foods For Acid Reflux Prevention


Acid reflux can be painful and inconvenient. Ignoring the symptoms of acid reflux could be dangerous, and may lead to complications. Fortunately, there are many foods for acid reflux that may help alleviate the symptoms. Acid reflux, if left unchecked, can cause the body to go into a state of stress. Stress is one of the main causes of Adrenal Fatigue Syndrome (AFS). AFS is the result of an overworked, prolonged NeuroEndoMetabolic (NEM) stress response. This guide introduces you to the foods generally deemed safe for those with acid reflux, and those you need to avoid and help you to prevent further painful heartburn incidents.

Foods For Acid Reflux Prevention

What is Acid Reflux?

The lower esophageal sphincter (LES) is a muscle situated at the entrance of the stomach. This muscle opens and closes to allow food through the esophagus and into the stomach. Acid reflux arises when your LES either doesn’t close all the way or opens when it is not meant to. When this occurs, the acid produced in your stomach can rise up and enter your esophagus, resulting in “heartburn”, regurgitation, and other painful, possibly dangerous symptoms.

Causes of Acid Reflux

Acid reflux is caused by several factors. Most are associated with diet and lifestyle choices. This implies that lifestyle changes could in many circumstances lead to a reduction in acid reflux frequency.

Several of the key causes of acid reflux are:

  • Eating heavy meals and laying down
  • Eating/snacking too close to bedtime
  • Certain foods such as citrus, tomato, chocolate, garlic, and spicy or fatty foods
  • Beverages like alcohol, coffee, tea, and carbonated drinks
  • Smoking
  • Obesity
  • Blood pressure medications like ibuprofen, and Advil
  • And several other factors

It is important to take the necessary action in order to alleviate acid reflux. Leaving acid reflux unchecked may lead to conditions that are more severe, such as esophageal cancer, an overactive immune system, and constant stress. The latter may cause the adrenal glands to become overactive, possibly resulting in AFS. Fortunately, there are many foods for acid reflux that may help prevent, reduce, or reverse acid reflux altogether.

Although these foods may be of help for some people that suffer from acid reflux, they may not work for all. When searching for healthy ways alleviate acid reflux, keep your allergies and the advice of your healthcare practitioner in mind. By reducing acid reflux, you reduce the stress on your body, thereby reducing the burden on your NEM stress response. This is beneficial for adrenal recovery.

Top 13 foods for acid reflux prevention:

    1. Oatmeal – Oatmeal is an excellent breakfast food and has the ability to absorb acid in the stomach. It is also filling, thus making it easier to avoid foods that may be harmful.
    2. Bananas and Melons – Though many fruits are high in natural acids, bananas and melons are not. Bananas, especially, make an excellent, handy snack to eat on the go.
    3. Green Vegetables and Salads – Green vegetables, including broccoli, green beans, celery, kale, lettuce, and others are low in acid. When adding a dressing to salads, opt for a low-fat option.
    4. Rice and Couscous – These complex carbohydrates are an excellent source of protein and fiber that are generally healthy and great foods for acid reflux prevention.
    5. Potatoes and Root Vegetables – Almost all root vegetables are good to eat although it is recommended to avoid onions and garlic.
    6. Fish – Baked or grilled fish is excellent. Do, however, stay away from fried fish.

Unrefined sweeteners and other foods for acid reflux

  1. Unrefined Sweeteners – Sweeteners such as maple syrup, honey, fruit jams, and compotes should be used sparingly as a replacement for refined sugars.
  2. Ginger – Often used for upset stomachs, it is a powerful plant that seems to alleviate the effects of acid reflux as well. Ginger is perhaps one of the strongest foods for acid reflux prevention. It is also thought to help the body to cope with stress. Curbing stress is key to avoiding the detrimental effects of AFS and other associated illness.
  3. Parsley – Parsley is a long-standing, traditional treatment for an upset stomach. Some people find it alleviates excess stomach acid. Add parsley to your salads, smoothies, or just have it as a crunchy snack.
  4. Fennel – A crunchy, licorice-flavored vegetable which can be added to salads. Some evidence suggests that fennel may improve overall digestion and has the potential to alleviate heartburn.
  5. Aloe Vera – Aloe vera is a potent plant with a long-standing history of improving digestion. Aloe vera can be used in cooking or taken as a capsule. It is most commonly taken in juice form.
  6. Raw Apple Cider Vinegar – Taking one tablespoon of raw apple cider vinegar mixed in 4 ounces of water may settle the stomach and support digestion. This may be a fast-acting remedy to alleviate acid reflux flare-ups.
  7. Enzymes – Enzymes in capsule form are great for a healthy diet in general and may even alleviate acid reflux in the long term. A major cause of acid reflux may be a constant lack of food sourced enzymes. Enzymes are necessary for digestion but are not heat tolerant. Food cooked at over 116 degrees Celcius destroys naturally occurring enzymes. If the body does not get enzymes from food, it must make them itself. This process may increase stress that not only taxes the adrenal glands, but that may result in the deterioration of many other organs. Foods that lack enzymes are more difficult to digest and can increase acid in the gut. Taking enzymes may ease digestion, decrease heartburn, and reduce acid flare-ups.

Adrenal fatigue syndrome and acid reflux

AFS is typically brought on by constant, unrelenting stress. Stress comes from both our external environment and our internal circumstances. Acid reflux may not only cause pain from heartburn, bloating, and constant unprompted regurgitation, but may also contribute to constant, regular stress. Not only does acid reflux stress the body itself due to acid flare-ups, it can cause emotional stress as well. Once enjoyable activities like eating out, or going to the bar with friends and family may become unenjoyable events due to the constant dread of the next flare-up.

This constant unrelenting stress is just the environment that an overactive NEM stress response system needs for the onslaught of AFS discover more here.

Using these foods for acid reflux prevention may be the help your body needs to avoid excess stress.

Acid reflux is far from the only potential cause of AFS. Any stress factor that activates the bodies NEM stress response system may eventually result in AFS. Eliminating one stress factor, may not necessarily prevent AFS altogether. However, any steps that alleviate the stress the body has to deal with is one step in the right direction, and one step closer to preventing AFS.