Five Dietary Habits That May Help Keep Acid Reflux at Bay

By Aseel Abdin – Accredited Practising Dietitian

What is reflux?  

Acid reflux happens when stomach acid leaks from the stomach and moves up into the oesophagus (food pipe). Un-managed reflux and heartburn can have a negative impact on quality of life. 

Lifestyle changes, such as raising the head of your bed, giving up smoking, trying not to increase abdominal pressure through bending or lifting, and making some dietary changes are all great strategies to help manage your reflux. 

Our top 5 dietary habits that can help manage your acid reflux: 

• Avoid fatty foods and choose low-fat cooking methods such as steaming, grilling or lightly pan-frying instead of deep or shallow frying. 
• Trim the fat off meats and choose leaner cuts and choose reduced-fat dairy products. 
• Have small frequent meals instead of large meals. 
• Avoid spicy foods, carbonated drinks, citrus foods and drinks, coffee, chocolate, peppermint and alcohol. 
• Limit your fluid intake at the same time as meals. 

It is important to note that some people may experience reflux and heartburn without any obvious food triggers. 

Having mild, infrequent reflux and heartburn generally is not cause for concern. But if you are experiencing reflux and heartburn more than twice a week, or if your symptoms are severe or getting worse, it is important to speak with your doctor.