More than one-third of the population suffers from some sort of recurring, painful digestive symptom, disorder or disease. For example, these include hemorrhoids, IBS, Crohn’s, gluten intolerance or celiac disease, heartburn or acid reflux. (1) Many other chronic conditions, including some that are caused mainly by a weakened immune system, are also linked to poor digestive health.
What does acid reflux, or related issues like heartburn and GERD, feel like? Symptoms that are shared by all three include: chest pains, burning sensations that can pick up at night and disturb your sleep, and difficulty eating many foods.
If you experience any of these acid reflux symptoms and want to find some relief, you must improve your diet and make necessary lifestyle changes. These changes include rethinking how you sleep and even manage stress. Also, I recommend considering remedies like adding acid reflux–fighting supplements to your diet, exercising, cutting out caffeine and too much alcohol, and potentially losing weight.
The Acid Reflux Diet
Virtually every research study done on GERD and acid reflux points to a poor, processed diet as a contributing factor. On top of that, it’s easy to overeat processed foods and in the process to neglect mindful eating practices. While everyone’s gut is different and we all react to various foods in our own unique way, there are common food sensitivities that seem to trigger acid reflux in many people. Be sure to focus on cutting out these “repeat offenders” from your diet first.
For good digestive health and relief from pain, it’s important to select organic foods free from GMOs as often as possible. Increasing fiber intake, supporting healthy bacteria with probiotic rich foods and supplements, reducing grains, and eating high-quality protein will also help protect the digestive tract. Additionally, these changes to your diet reduce risk factors like inflammation, obesity and complications tied to serious chronic diseases.
Here are the foods that can help improve acid reflux and treat GERD:
Kefir and yogurt help balance healthy bacteria in the stomach, aiding in digestion and soothing the digestive tract. Select products that have live and active cultures that have been fermented for 24 hours.
Bone broth made from grass-fed beef, slow cooked to extract essential compounds including collagen, glutamine, proline and glycine.
Fermented vegetables including kimchi and sauerkraut.
Kombucha packed with healthy bacteria and probiotics.
Apple cider vinegar helps to balance stomach acid and lessen the symptoms of acid reflux. Mix one tablespoon of raw apple cider vinegar with a cup of water and drink five minutes prior to eating.
Coconut water is high in potassium and electrolytes that help to keep the body hydrated. Sip coconut water throughout the day and drink a glass before bed to help keep acid reflux at bay. Coconut water can also be made into kefir, which adds additional healthy probiotics into the stomach that individuals with acid reflux desperately need.
Coconut oil is a great source of healthy fat that’s also anti-inflammatory. Try to consume one tablespoon of coconut oil daily. For example, spread it on sprouted grain bread or incorporate into other foods. The lauric acid and other natural compounds help to fight inflammation, to boost immunity and to kill candida.
Green leafy vegetables
Artichokes
Asparagus
Cucumbers
Pumpkin and other squash
Wild-caught tuna and salmon
Healthy fats including coconut oil and ghee
Raw cow’s milk cheese
Almonds
Honey
Many of these foods are included in The GAPS diet, a dietary plan I recommend for people with digestive problems that focuses on whole foods. The GAPS diet can be helpful for treating conditions like IBS, leaky gut, ADHD and many other conditions too besides acid reflux. In fact, GAPS is a diet rich in fresh organic vegetables, free-range chicken and grass-fed beef, and bone broth. It also incorporates healthy herbs or plants such as aloe vera, parsley, ginger and fennel which can soothe the digestive tract.
