Reflux and diet

What is reflux?

Also known as heartburn, reflux is a condition that is caused by a back-up of stomach acid into the oesophagus.

When stomach acid comes into contact with the walls of your oesophagus if can cause a burning feeling, and over time degrade the wall lining.

How to stop/reduce your reflux...

1. Aim for a healthy weight

If you are carrying extra weight this can place stress on your digestive tract, influencing your reflux. A few tips on methods to help with weight loss include:

• - Keeping a food diary

• - Aiming for at least 2 serves of vegetables at each meal

• - Avoiding sugar sweetened drinks, and choosing water or tea

• - Exercising for 30 minutes daily

• - Eating off a smaller plate

• - Aiming for at least 2 vegetarian meals per week

• - Choosing wholegrains like quinoa, grainy bread, brown rice and wholegrain/pulse pasta

2. Avoid foods that trigger reflux

This is a list of foods that are well known to trigger reflux. 

• Alcohol

• ​if you're not going to avoid alcohol... eat before you drink, drink less and drink water between each beverage

• Chocolate

• High fat & greasy foods

• Carbonated/ fizzy drinks 

• Peppermint and spearmint

• Tomato based sauces

3. Limit these foods

These foods can trigger reflux in some people.

• Spicy foods

• Citrus fruits

• Onions & some high FODMAP foods

• Coffee

• Caffeine

• Excess protein foods

• Tomatoes

Keep a food-symptom diary

Not everyone with reflux responds to the above listed (avoid/limit) foods. You are best to keep your own food-symptom diary and make note of when you’re reflux symptoms are exacerbated.

4. Follow these good food behaviours

a) Meal size

- Avoid large meals (greater than 2 cups of food at once)

b) Aim to include small meals across the day

- For example, a small breakfast, morning tea, lunch, afternoon tea & dinner meal

- Avoid just eating 3 large main meals

c) Eat your meal slowly

d) Chew your food really well

e) Eat your meal sitting down at a table

f) Try not to drink too much while you are eating; small sips are best

g) Avoid talking and eating at the same time

h) Avoid eating within 2 hours of lying down or going to bed

5. A general guide to meal planning to prevent reflux

• Keep it low in fat, especially unhealthy fats 

• Include small amounts of lean protein 

• Include more plant-based foods, such as vegetables and legumes

6. Lifestyle tips that can help with your reflux

• Exercise: Include low to moderate exercise daily

• Sleeping: Use a few extra pillows to keep you on an upright angle while you sleep

• Also, sometimes lying/sleeping more on your left side can help

• Stress management: Do not eat when you are stressed and have some strategies in place for when you do get stressed (e.g. meditation, yoga, swimming, a funny movie, music, etc.)

• Avoid smoking

8. These tips may also help

• Herbal non-caffeinated teas such as camomile may be helpful

• Liquorice may help

• Skim/low fat and/or almond milk can be helpful

• Drink at least 2 litres of water each day

• Wear loose clothing

9. Medications

A note on antacid medications (e.g. nexium). These can be useful in the short-term, however can cause further consequences if used for long periods. Make sure you discuss your reflux treatment plans with with your doctor.