Acidity, also known as acid reflux or gastroesophageal reflux disease (GERD), is a common digestive condition that affects lakhs of people daily in India. While medications offer relief, one of the most effective long-term solutions is dietary management to ensure that your food is aligned with a proper balanced diet. Understanding which foods trigger acidity is essential for managing symptoms and improving your quality of life on a day to day basis. Read below the 9 foods to avoid acidity.
Why Diet Matters in Acidity Management?
Your diet plays a very important role in regulating stomach acid levels. Certain foods relax the lower esophageal sphincter (LES), allowing acid to flow back into the esophagus, causing the burning sensation known as heartburn. Others increase acid production or slow digestion, making symptoms even more worse. It’s important that one follows a proper diet and food guide, whether by identifying the triggers by themselves or by taking a full-fledged, balanced diet plan from a dietitian. Following is some of the Top Foods to avoid if you have Acidity,
1. Spicy Foods
Indian cuisine is known to be rich in spices, and some ingredients like red chili powder, black pepper, and garam masala can irritate the esophagus and increase acid production in the body. You can try mild alternatives like jeera (cumin) or saunf (fennel) instead which will give your nice, mild flavours.
2. Fried and Oily Foods
Deep-fried snacks such as samosas, pakoras, puri, bhature are high in fat, which slows digestion and increases pressure on the stomach and are a direct trigger for acid reflux. You can opt for light sauteing, steaming or air frying (occasionally) to satisfy your cravings.
3. Citrus Fruits
Citrus fruits like oranges, lemons, and sweet limes are healthy, but if you are prone to acidity then their high citric acid content can worsen acidity. Limit or avoid citrus juices and fruits during flare-ups.
4. Tomatoes and Tomato-Based Products
Tomatoes are naturally acidic. Items like ketchup, pasta sauces, and gravies, which also carry a lot of preservatives along with tomato base can contribute to acidity and acid reflux related symptoms.
5. Caffeinated Beverages
Tea, coffee,cola, and energy drinks contain caffeine, which relaxes the LES and stimulates acid secretion. Indians are known for their excessive love for tea, and have realised that it is one of the most common contributing factors to acidity. Herbal teas like ginger or chamomile are safer choices for those prone to acidity or who are suffering from GERD.
6. Chocolate
Chocolate contains caffeine, fat, and theobromine, all of which can trigger reflux, more so in people who are sensitive to acid reflux.. Dark chocolate may be slightly better, but it’s best avoided during active symptoms.
7. Carbonated Drinks
Sodas and fizzy drinks cause gas and bloating, putting pressure on the stomach and promoting acid reflux. Switch to plain water or coconut water instead which are healthier in general.
8. Onions and Garlic (Raw)
While cooked versions may be tolerable, raw onions and garlic are known to cause acidity in many who have a sensitive stomach.
9. Alcohol
Alcohol is known to increase stomach acid which eventually relaxes the LES. Limiting beer, wine, and spirits is advised for those with frequent heartburn or acid reflux.
Make Smart Choices for a Healthier Gut
Avoiding foods that trigger acidity as much as possible, can significantly reduce symptoms and improve digestion. If paired with small, frequent meals, mindful eating, and proper hydration then all this is bound to give promising results. Remember: what works for one person might not work for another, so it’s important to track your symptoms and adjust your diet accordingly. Take expert help if required.
While it’s important to work on the underlying issues and work on the holistic lifestyle which focuses on balanced diet, yet there may be days when acidity and related symptoms need to be handled instantly, in scenarios like these one may keep Gaviscon antacid handy which offers instant and long-lasting relief. Gaviscon is a non-prescriptive antacid, easily available on one mg, amazon or your nearby pharmacies.
Raising Acidity Awareness in India
At Acid Reflux India, our mission is to raise awareness about dietary and lifestyle factors contributing to acidity and other related topics write acidity and GERD. With changing food habits, increased stress, and sedentary lifestyles, more Indians are experiencing reflux symptoms earlier in life. Through education and guidance, we aim to help individuals take control of their digestive health, starting with what’s on their plate- one step at a time. Please note that this blog is to build general awareness about acidity and GERD and not replace medical advice.
