If you’ve ever felt a burning sensation in your throat and foul taste in your mouth after eating a meal, those feelings are likely the result of occasional heartburn (acid reflux) or for those who experience it regularly, gastroesophageal reflux disease (GERD), and they’re pretty darn uncomfortable, to say the least.
Of course you’ll want to see your doctor to rule out any serious conditions if heartburn is interfering with your daily life. But seeing as how food can play a major role in acid reflux, you may want to adjust your diet even if it only happens occasionally. What are the best foods to ease heartburn, and what should you avoid?
Lean meats – chicken and turkey are low-fat and can reduce symptoms of acid reflux. Fish – oily fish such as salmon, tuna, sardines and trout, are packed full of healthy omega-3 fatty acids – good fats! Other sources of healthy fats include walnuts, flaxseed, olive oil and avocados.
What is acid reflux?
First things first, what causes heartburn, and what is it? Normally, the lower esophageal sphincter (LES) acts as a “one-way valve” from the esophagus into the stomach; food will pass through it and the valve will close shortly after.
However, when the LES relaxes too much, it allows stomach contents, including stomach acid, to splash back up into the esophagus, says Suzanne Dixon, MPH, MS, RDN. “While the stomach has a specialized, tough lining designed to withstand its acidic environment, the esophagus does not. This means the acid burns this tissue and causes damage over time,” she explains.
Heartburn symptoms: what to look for
What does acid reflux feel like? You might notice pain and burning near or under the sternum. It’s called heartburn, because it can make you feel like your heart is actually burning.
“You feel like you have a burning in your chest or taste acid or bile in the back of your throat. It can definitely take the enjoyment out of eating,” says Natalie Rizzo, MS, RD, author of The No-Brainer Nutrition Guide For Every Runner.
Reflux can be triggered by certain foods, but everyone has different triggers, which makes it really difficult to manage, Rizzo says. “Some people might find they feel terrible after eating tomatoes, while others feel worst after chocolate. You have to really listen to your body to figure out what your triggers are and avoid those foods,” she explains.
Acid reflux isn’t genetic, but there are certain factors that can raise your risk of experiencing it, such as obesity, eating a low-fiber or high-fat diet, excessive alcohol consumption and tobacco use, says Dixon. Another common cause of acid reflux is a hiatal hernia, i.e. when an opening in the diaphragm allows the top of the stomach to move into the chest, says Rizzo. And even if these don’t apply to you, you might still get heartburn.
If you’re looking for heartburn relief, you’ll definitely want to avoid those “danger foods” that are triggers for you and stick to alkaline foods that are less acidic. While food affects people with acid reflux differently, it’s safe to say these are typically the worst and best things you can put in your body if you do suffer from symptoms.
Is canned tuna good for acid reflux?
FAQ
Is tuna fish OK for acid reflux?
What fish can I eat with acid reflux?
Is mayonnaise bad for acid reflux?
Can I eat canned tuna with gastritis?
Is tuna good for acid reflux?
Here are some of the main points to consider: Tuna is high in protein and omega-3 fatty acids, which can help reduce inflammation and heal the esophagus. Tuna is slightly acidic but not acidic enough to be of concern for most people with acid reflux. Tuna is rich in vitamin D, which can help regulate calcium absorption and prevent bone loss.
What are natural remedies for acid reflux?
You may be able to prevent or reduce acid reflux symptoms with a few lifestyle changes, including eating dinner earlier, avoiding large meal, eating small, frequent meals, avoiding alcohol and smoking, adjusting your sleeping position like sleeping on your sides, head elevation during rest and avoiding certain acidic foods and drinks, maintaining lower weight, etc.
Can canned tuna cause acid reflux at night?
So many people with GERD are not made aware of the very real fact that canned tuna causes severe stomach acidity and really bad acid reflux, including acid reflux at night. Eating canned tuna can cause digestive upset that lasts for days at a time in someone with active acid reflux disease.
Can you eat canned tuna if you have Gerd?
Just as important, have it infrequently if you have GERD. If you don’t have acid reflux disease, canned tuna is actually one of the healthiest foods you can eat. Tuna is a nutritionally dense food which means it provides excellent nutrition, contributing measurably to daily nutritional requirements.