Gastric reflux, or the return of stomach acid to the esophagus, is one of the most common digestive problems that many people struggle with throughout their lives. This condition can cause a burning sensation in the area behind the sternum (heartburn), a bitter taste in the mouth, bloating and even sleep problems. Although there are many medical treatments to control reflux, lifestyle changes and choosing the right foods play a very important role in reducing symptoms and preventing its exacerbation. What we eat during the day can play a decisive role in the severity or reduction of gastric reflux. Some foods and drinks are the main trigger of this problem and aggravate its unpleasant symptoms, while another group has a soothing effect and helps to improve the function of the digestive system and reduce acid reflux. For this reason, knowing the right foods and avoiding stimulating foods is one of the most key strategies for natural and effective reflux management. In this article, we will examine this issue. What is gastric reflux? Gastric reflux or **return of stomach acid to the esophagus** is one of the most common digestive disorders that occurs when the valve between the stomach and esophagus (lower esophageal sphincter) does not work properly. The function of this valve is to prevent acid and food from returning to the esophagus, but if it becomes loose or weak, stomach acid rises up to the esophagus. This process causes symptoms such as heartburn, heartburn, bloating, heaviness, bitter or sour taste in the mouth and even difficulty in swallowing. If this condition repeats continuously and is not treated, it can lead to inflammation of the esophagus, ulcers and, in more severe cases, precancerous changes in the esophageal tissue. For this reason, knowing the causes and solutions to control reflux is very important, especially in the field of nutrition and lifestyle. Causes of gastric reflux Gastric reflux is usually caused by **weakness or laxity of the lower esophageal valve** (LES); A valve that closes after food enters the stomach so that the acid and contents of the stomach do not return to the esophagus. When this valve doesn't work properly, stomach acid rises up into the esophagus and causes unpleasant symptoms. Factors such as obesity, consumption of fatty and fried foods, caffeinated and carbonated drinks, eating large amounts of food or near bedtime, stress, pregnancy, smoking, and some medications are among the most important causes of gastric reflux. Also, some people are more susceptible to this disease due to structural problems such as **hiatal hernia** (displacement of part of the stomach towards the chest). Useful foods to reduce gastric reflux When it comes to managing reflux, nutrition plays a key role. Many people have been able to greatly reduce the symptoms of heartburn and heartburn by simply changing their diet. Choosing the right foods not only prevents stomach irritation, but also helps to improve digestion and feel relaxed in the digestive system. In the following, we will learn about the most important foods useful for reducing reflux. - **low acid fruits** such as bananas, apples and melons: these fruits have low acidity and, unlike citrus fruits, do not irritate the stomach. - **Fresh vegetables** such as broccoli, carrots, pumpkin and lettuce: they are rich in fiber and help better digestion, without increasing acid. - **Wholegrains** such as oats and wholegrain bread: these foods are light and help absorb excess stomach acid. - Low-fat proteins such as skinless chicken, fish and beans: they are a healthy alternative to high-fat foods and put less pressure on the stomach. - **Low-fat or lactose-free dairy products**: yogurt and low-fat milk can have a soothing effect, of course, in people who are not allergic to lactose. - **Herbal drinks** such as chamomile tea or mild ginger: these drinks help reduce stomach inflammation and improve digestion. Finally, eating light, low-fat, high-fiber foods can significantly reduce reflux symptoms. Although the effects of foods may vary slightly from person to person, following a healthy diet and avoiding stimulants usually gives the best results. Remember that dietary modification, along with lifestyle changes, is the key to natural and sustainable reflux control. What foods are good for gastric reflux? Choosing the right foods plays an important role in reducing and controlling gastric reflux. Many people have been able to greatly reduce heartburn and heartburn by making simple changes to their diet. Foods that are light, low-fat and low-acid are the best option for these people, because they both help to relax the stomach and prevent acid reflux. In the following, we introduce examples of useful foods for breakfast, lunch, dinner and snacks. ### Breakfast suitable for gastric reflux - Oatmeal (flaked oats with low-fat milk or water) with slices of banana or apple - Whole grain bread tested with low-fat cheese or hard-boiled egg - Smoothie with low-acid fruits such as bananas and pears (without citrus fruits) ### Perfect lunch for gastric reflux - Grilled chicken or fish with steamed vegetables such as pumpkin, broccoli and carrots - Brown rice or plain white rice with lentils or beans - ✅ Simple salad with lettuce, cucumber, carrot and a little olive oil (without fatty and spicy sauces) ### Dinner suitable for gastric reflux - Light vegetable soup (such as pumpkin, carrot or barley soup) - Homemade sandwich with wholemeal bread, cooked chicken and fresh vegetables - Steamed or grilled fish with mashed potatoes or cooked vegetables ### Snack **Snacks and drinks** - Fruits such as pears, melons or a ripe banana - Low-fat plain or lactose-free yogurt - ✅ Cereal biscuits or simple crackers - ✅ Soothing teas such as chamomile or mild ginger Overall, **a change in eating style** can make a significant difference in controlling gastric reflux. When meals are chosen based on light, low-fat and high-fiber foods, the stomach has more time to digest and less pressure is placed on the valve between the stomach and the esophagus. This issue will reduce the possibility of acid return and more relaxation of the digestive system. For example, choosing **oatmeal over greasy, fried breakfasts** or **grilled chicken with steamed vegetables over heavy, spicy food** can have a dramatic effect on improving symptoms. Also, using **light snacks such as low-fat yogurt or a banana** instead of salty and high-fat snacks, not only does not aggravate reflux, but also helps to feel full longer and calm the stomach. Herbal teas for gastric reflux Medicinal plants have been used since the past to improve digestive problems and are still considered one of the best natural methods to reduce gastric reflux. Some teas have soothing, anti-inflammatory and digestive properties and can relieve the symptoms of heartburn and heartburn. - 🌱 Chamomile tea: It is a natural sedative and helps reduce stomach inflammation. Drinking it before going to sleep can prevent reflux at night. - 🌱 **Mild ginger tea**: Ginger improves digestion and reduces nausea. Of course, it should be consumed in small amounts so as not to irritate the stomach. - 🌱 **Licorice tea**: This plant has anti-inflammatory properties and helps to repair the tissues of the esophagus and stomach. (Excessive consumption is not recommended for people with high blood pressure.) - 🌱 **Fennel tea**: It helps digestion and reduces bloating and gas. **Mild mint tea**: It is relaxing for some people, but for some it may make reflux worse; So it is better to try with caution. ### Tips for taking tea for reflux - It is better to drink tea **lukewarm and not too hot** so as not to irritate the esophagus. - Drinking herbal teas, especially after meals or before sleep, can have the most relaxing effect. - Note that **the effect of each tea is different in different people**; It is better to start with a small amount and measure your body's reaction. Finally, herbal teas can be a simple and natural way to reduce the symptoms of gastric reflux. Choosing the right tea and consuming it in moderation, especially along with a healthy diet and lifestyle, helps a lot to relax the stomach and improve digestion. Of course, it should be noted that the reaction of each person's body may be different, so it is better to try teas gradually and include those that have the most positive effect in your daily schedule. What foods are harmful for gastric reflux? Many people with reflux find that certain foods make their symptoms worse immediately after consumption. These foods usually increase the production of stomach acid or loosen the valve between the stomach and the esophagus, thus intensifying acid reflux. - 🔴 **fatty and fried foods**: such as fast foods, fried potatoes, sausages and sausages. These foods are difficult to digest and increase stomach acid. - 🔴 **spices and spicy foods**: pepper, spicy sauces and spicy foods can irritate the esophagus wall and worsen heartburn. - 🔴 **caffeinated drinks**: coffee, strong tea and energy drinks are the main triggers of reflux. - 🔴 **soft drinks and carbonated drinks**: they cause bloating, increased stomach pressure and acid reflux. - 🔴 **Chocolate and heavy sweets**: due to having caffeine and high fat, they increase the possibility of reflux. - 🔴 **Raw onions and garlic**: In some people, they cause stomach irritation and increase reflux symptoms. - 🔴 **acidic juices and juices**: such as oranges, lemons and grapefruits, which have a lot of acid and irritate the stomach. - 🔴 **Tomatoes and their sauce**: Due to their acidic properties, they can aggravate the symptoms of reflux. - **🔴 Alcohol**: It relaxes the esophageal valve and is considered one of the main triggers of reflux. Table of useful and harmful foods for gastric reflux To manage reflux, it is important to know which foods are helpful and which make symptoms worse. Many people have been able to significantly reduce heartburn and heartburn by substituting the right foods for food triggers. The table below provides a quick and comparative look at foods that are good and bad for gastric reflux. Is eating milk beneficial or harmful for gastric reflux? Yes, consuming low-fat milk can help reduce heartburn and soothe the stomach in many people, but high-fat milk or lactose-rich milk usually causes more irritation of stomach acid and aggravates reflux; Therefore, it is better for affected people to choose the low-fat or lactose-free type. It is also better to consume milk in small amounts and in light meals, because drinking a large amount of milk in one meal can have the opposite effect and increase the symptoms of reflux. Some people may be sensitive to lactose, in which case consuming lactose-free milk or plant-based alternatives such as almond milk and oat milk will be a better choice. Finally, each person's body reacts differently and the best way is to find out which type of milk is best for you by trial and error. When should we see a doctor for gastric reflux? While mild gastroesophageal reflux usually improves with lifestyle and diet changes, in some cases it is necessary to see a doctor. If reflux symptoms occur **frequently (more than twice a week)** or do not improve even with diet and home remedies, a medical evaluation should be done. - 🔴 **severe and continuous heartburn** that disrupts daily life. - 🔴 **Difficulty in swallowing or the feeling of food getting stuck in the throat.** - **Dry cough or hoarseness** especially at night. - 🔴 **Unwanted weight loss or anorexia.** - 🔴 **Frequent vomiting or presence of blood in vomit or feces.** - 🔴 **chest pain** that is similar to heart pain. These symptoms can be a sign of gastroesophageal reflux disease (GERD) or more serious problems such as a stomach ulcer or esophagitis. Therefore, it is very important to see a doctor for an accurate diagnosis and get the right treatment. In general, avoiding fatty, acidic, spicy foods and fizzy or caffeinated drinks plays an important role in reducing reflux. Although the severity of these foods may vary from person to person, identifying and eliminating personal food triggers is the best way to control symptoms. Remember that eliminating these foods along with choosing healthier foods can significantly improve your quality of life. Summary Gastric reflux is a common problem that can be largely controlled with the right food choices. Avoiding fatty, spicy, acidic and carbonated foods along with eating light, low-fat and high-fiber foods such as vegetables, whole grains, low-acid fruits and herbal teas is the best way to reduce reflux symptoms. Finally, combining a healthy diet with daily lifestyle changes is the key to having a calm stomach and preventing frequent reflux.