You’ve probably noticed sometimes that eating specific food triggers your acid reflux.
Many different food types have been related to acid reflux, including high fat food, high carbohydrate food, tomato, chocolate, coffee, alcohol, citrus fruit, spicy food, acidic food, and fried food.
But a new study reveals that it’s not the individual foods that are at blame but the combinations of food you consume. So you can, for example, drink coffee if you combine it with other foods that counteract its acid reflux effects.
And, to prove their point, the researchers put a specific diet to a test, and found it extremely effective at managing acid reflux.
The researchers recruited 5,141 13 and 14-year-old boys and girls from 48 schools in Yazd city, central Iran.
They gave them an acid reflex questionnaire, a food frequency questionnaire, and a social demographic questionnaire to record their background information.
Compared with those who adhered the least to the Mediterranean diet, those who adhered the most were:
1. 47% less likely to suffer from gastroesophageal reflux disease,
2. 55% less likely to have the feeling of reflux, and
3. 46% less likely to sleep badly.
This was true for males and females, for people of all ages, for people across body mass index scores, and for people who spent different amounts of time in front of the television or computer.
This shows that the Mediterranean diet is clearly a good way to prevent acid reflux.
This study points out the problem with linking acid reflux with individual food types. Tomato, citrus fruit, spicy food, and even alcohol are pretty common in the Mediterranean diet, but they clearly don’t raise our acid reflux risk when consumed as part of this diet.
So, stock up on those whole grains, fruits, vegetables, nuts, seeds, legumes, fish, occasional poultry, olives and oil, avocados and oil, milk, and eggs.
The foods you want to avoid are heavily processed foods, foods with added sugar, refined grains, trans fats, deli meats, and refined vegetable oils such soybean and corn oils that are included in many packaged foods.