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Acid Reflux and the Role of Diet

Acid reflux is an uncomfortable and unpleasant problem that can affect people of all ages. There are various causes of acid reflux, but the food you eat can have a large impact on the severity and frequency of your symptoms. In this article, we will be looking at what acid reflux is and how diet can impact it. We will also list the main trigger foods of acid reflux, as well as healthy alternatives that can help with the problem.

Emerging research also suggests that the gut microbiome, the trillions of bacteria living in your digestive tract, may play a role in digestive issues such as acid reflux. The balance of bacteria in your gut can influence how well your stomach and intestines process food, regulate acid levels, and protect your oesophagus.

Understanding how your diet affects both your reflux and your microbiome may offer a more complete, long-term approach to managing symptoms.

What is acid reflux?

Your stomach produces acid naturally as a way of digesting food. Acid reflux occurs when this acid moves up into your oesophagus.

The main symptoms of acid reflux are a burning sensation in the middle of your chest (heartburn) and a sour taste in your mouth, which is caused by the acid in your stomach travelling into the throat.

It can be very uncomfortable and if you are unfortunate enough to be plagued by it frequently, this is known as GORD (gastro-oesophageal reflux disease). This is a sign that you should consider improving your diet. While medicine may help to ease the symptoms of your acid reflux, changing your diet is the best way to prevent it altogether.

Can a gut imbalance cause acid reflux?

Your gut health and specifically the diversity and stability of your gut microbiome, may also be relevant here. An imbalance in the gut microbiome (known as dysbiosis) may contribute to increased gas production, bloating and pressure on the stomach, all of which can exacerbate reflux symptoms. Some research has also suggested that the microbiome may play a role in maintaining the health of the oesophageal lining and supporting healthy acid levels in the stomach.

How can diet impact acid reflux?

Acid reflux is a condition that primarily develops in the stomach, and the unique environment of the stomach is largely dictated by the kinds of food we eat. While some of us may simply be more prone to acid reflux, it is still true that what you eat will affect the severity of your reflux or could even be completely responsible for it.

As a rule of thumb, fatty and salty foods, and those foods which are high in cholesterol, are often considered to be factors in the development of GORD or chronic acid reflux.

These same foods may also have a negative impact on your gut bacteria, contributing to microbial imbalances that affect digestion and inflammation. Diets high in saturated fats and processed foods can lower the diversity of beneficial bacteria, which may slow gastric emptying or lead to increased gas production, both risk factors for reflux. In contrast, fibre-rich and plant-based diets can support microbial balance and more efficient digestion, which may help relieve pressure on the stomach and oesophagus.

Foods that trigger acid reflux

The food you eat has a large impact on your stomach's internal workings; diet is very important in controlling the long-term effects of acid reflux.

While some foods may actively relieve your acid reflux, there are also many foods that can trigger the problem. If you are attempting to relieve your acid reflux by changing your diet, you are advised to cut the following foods out of your diet as much as possible:

• Fatty meats such as beef and lamb, which are high in both cholesterol and fatty acids.
• Saturated fats, trans fats, and other high-fat foods, which may cause the sphincter in the stomach to relax, letting more food travel back up into the oesophagus.
• High levels of salt and sodium
• Dairy products, such as milk and cheese are high in saturated fats. It may be helpful to replace semi-skimmed or full-fat milk with skimmed milk in your fridge.

Other foods known to trigger acid reflux include:

• Chocolate
• Caffeinated drinks, such as tea and coffee
• Citrus fruits and drinks, such as orange juice and grapefruit juice
• Spicy foods
• Peppermint
• Onions
• Garlic

A recent study into acid reflux-inducing foods found that hot spicy stews topped the list when it came to triggering symptoms.

Many of these foods not only irritate the stomach and oesophagus but may also disrupt the gut microbiome. For example, high-fat and processed foods can feed less beneficial bacteria in the gut, while spicy or acidic foods may contribute to irritation and inflammation in sensitive individuals. Caffeine and alcohol, both common reflux triggers, have also been shown to negatively affect microbial diversity when consumed in excess.

Avoiding these foods can help manage reflux and simultaneously support a healthier microbial balance in the gut.

Which foods help to reduce acid reflux?

You can help to lessen your acid reflux symptoms by avoiding some foods and eating others. Studies have shown that dietary changes are, in some cases, just as effective as drugs in treating acid reflux and GORD.

The good news is that the foods which will help with acid reflux are all those found in a healthy diet anyway. In fact, one study found that those following a traditional Mediterranean diet had a lower reported incidence of acid reflux-related symptoms.

You should try substituting trigger foods with these healthy alternatives:

• Vegetables, which are naturally low in fat and sugar, can help to reduce your stomach acid levels. Leafy green vegetables, potatoes and cucumbers are all great choices.
  
  
• Ginger is considered a natural remedy for heartburn, so adding a little of this anti-inflammatory root to your morning smoothie might be a good idea.
  
  
• Oats can absorb stomach acid and reduce the symptoms of acid reflux, so whipping up a bowl of porridge when you are feeling particularly bad may help.
  
  
• Non-citrus fruits are the best options for avoiding acid reflux, as they are much less acidic than most citrus fruits.
  
  
• Lean meat, seafood and egg yolks are healthy ways to get protein into your diet without exacerbating acid reflux.
  
  
• Healthy fats, which include avocados, nuts, olive oil and sunflower oil. These fats will be far less likely to trigger acid reflux compared to saturated fats and trans fats.

These foods don’t just help with reflux, they also offer significant benefits to your gut microbiome. High fibre vegetables, oats, and non-citrus fruits act as prebiotics, meaning they feed the beneficial bacteria in your gut. Ginger has been studied for its anti-inflammatory and pro-digestive properties, and healthy fats like olive oil and avocado have been shown to support gut microbial diversity.

By building your meals around these gut-friendly foods, you may support more balanced digestion, reduce pressure in the abdomen, and create a gut environment less prone to reflux and inflammation.

How to treat your acid reflux

Dietary changes are often prescribed to help with occasional bouts of acid reflux and should also help to relieve the symptoms of long-term GORD. However, it is also important to check in with your GP to ensure that there is no underlying cause of your acid reflux. A GP may also be able to offer different prescription drugs called antacids or proton pump inhibitors (PPIs), such as omeprazole capsules and lansoprazole gastro-resistant capsules, which are the most prescribed medicines that can help to reduce stomach acid and relieve discomfort from acid reflux.

While PPIs can be highly effective in the short term, long-term use has been associated with changes to the gut microbiome. Some studies have found that regular use of acid-suppressing medication may lower microbial diversity, causing gut dysbiosis and increase the risk of conditions like SIBO (small intestinal bacterial overgrowth) and gut infections. If you're taking PPIs for an extended period, you may benefit from supporting your gut health through fibre-rich foods, probiotic foods, or personalised microbiome testing.

Can microbiome testing help with reflux?

If you’re struggling with ongoing symptoms of acid reflux or GORD despite diet and medication, a gut microbiome test may offer valuable insights. These tests analyse the balance of bacteria in your digestive tract and can help identify:

• Signs of microbial imbalance (dysbiosis)
• Low levels of beneficial bacteria
• Inflammation or impaired digestion
• Risk of bacterial overgrowth (SIBO)

Understanding your individual gut profile may allow you to take a more targeted approach to dietary changes, supplements, and symptom management, potentially improving not just reflux, but your overall gut health.

Final thoughts

Acid reflux is a common and uncomfortable digestive condition, but for many people, simple changes in diet can offer lasting relief. By avoiding known triggers and introducing gut-friendly, reflux-safe foods, you may not only ease your symptoms but also support a healthier, more balanced gut microbiome.

Supporting your digestive system through diet, lifestyle changes, and potentially microbiome testing can offer a more holistic and long-term strategy for managing acid reflux.

https://www.healthline.com/health/gerd

https://www.webmd.com/heartburn-gerd/guide/what-is-acid-reflux-disease

https://www.healthline.com/health/gerd/proton-pump-inhibitors