One of the symptoms of acid reflux is the emergence of a painful sensation accompanied by heat in the chest. This symptom arises because the stomach wall experiences irritation. The causes of acid reflux are quite varied, ranging from irregular eating patterns, types of consumed foods, to excessive stress. It is important to note that besides paying attention to meal times, you also need to be wary of several types of foods that may cause acid reflux and are still often consumed in daily menus, as follows.
- Bread
There are many variants of bread commonly consumed, ranging from white bread, bagels, whole wheat bread, to pita bread. However, individuals with acid reflux are not advised to consume white bread. The high yeast content in white bread can trigger the onset of acid reflux symptoms. However, you can switch to whole wheat bread which has minimal yeast and other benefits. This type of bread is good for digestion, low in calories, and keeps you full longer.
- Fried Foods
Fried foods are also among the foods that cause the emergence of symptoms of acid reflux due to their high fat content. Foods containing high fat can trigger the production of cholecystokinin hormone. One of the effects of this hormone is the relaxation of the sphincter muscle that is useful for keeping food in the stomach. If this muscle is relaxed, then stomach acid can rise into the esophagus.
- Chocolate
Chocolate is usually a favorite snack because its sweet taste is thought to help improve someone's mood. Unfortunately, this delicious food should also be avoided if you have a history of acid reflux. Chocolate contains cocoa, fat, caffeine, and theobromine, all of which can trigger the rise of food and stomach acid into the esophagus, or what is called reflux.
- Spring Onions
Spring onions are one of the vegetables prohibited for acid reflux sufferers, or more precisely not recommended to be consumed excessively. This is because spring onions contain fructose which can be one of the triggers for acid reflux.
- Citrus Fruits
Citrus fruits such as oranges, lemons, pineapples, tomatoes, tangerines, and lime, generally have a high acidic taste. When you consume citrus fruits, it is equivalent to adding more acid to the stomach and speeding up the rise of stomach acid. When stomach acid rises, the already thin stomach lining will become even more damaged, worsening the stomach condition.
In addition to the aforementioned types of foods, there are also drinks that should be avoided, such as carbonated drinks and caffeinated beverages. Gas bubbles in carbonated drinks can be a cause of the emergence of symptoms of acid reflux. Moreover, consume stomach-friendly foods such as oatmeal, egg whites, and foods containing healthy fats such as avocado, walnuts, sesame oil, and olive oil.
Habits to Avoid for Acid Reflux Sufferers
In addition to the aforementioned foods that cause acid reflux, you should also avoid the following habits to prevent recurrence.
- Overeating
Consuming large amounts of food or overeating in one sitting can weaken the lower esophageal sphincter muscle so that it cannot close properly. This can trigger the rise of stomach acid into the esophagus.
- Eating Too Fast
Eating too quickly is a habit that should be avoided if you don't want symptoms of acid reflux to arise. Food can be digested properly if it has been chewed thoroughly. When food is well chewed over a sufficient period, it transforms into a composite that is easier to swallow and digest by the digestive system.
- Lying Down After Eating
The habit of lying down after eating can cause stomach acid to rise into the esophagus. Normally, it takes about 5–6 hours for the stomach to empty the contents of food and drink. Therefore, sufferers are advised to stop eating at least 3-4 hours before bedtime.
Dealing with Acid Reflux Symptoms
When you start to feel symptoms of acid reflux, try not to panic and don't rush to take medication. You can apply several methods to alleviate it, such as:
- Loosening tight clothing, pants, or belts worn.
- Sitting upright, avoid bending over.
- Elevating the head position while lying down.
- Consuming ginger drinks.
If the symptoms of acid reflux persist despite applying all of the above methods, you can consult with doctors affiliated with IHH Healthcare Malaysia to get appropriate treatment.
