Ask the expert: Reflux-friendly foods

Question:

I am 56 and have been diagnosed with reflux. Are there foods I should be including or avoiding to help?
-Lynn, via email

Expert advice:

Reflux occurs when stomach acid flows back into the oesophagus, causing irritation and symptoms like heartburn. Certain foods like citrus fruits, fizzy drinks, alcohol, spicy foods, peppermint, garlic, onion and high-fat or fried foods can trigger these symptoms, so limiting them may help. Including plenty of high-fibre foods like whole grains, vegetables, non-citrus fruits, nuts and seeds supports digestive health and may help soothe symptoms.

Your lifestyle and eating habits can also play a role. Large meals, skipping meals, eating too quickly, not chewing food properly, stress and lying down after eating can all worsen reflux. Try eating smaller, more frequent meals, and take time with meals, chewing slowly. Allow 2-3 hours between dinner and bedtime to give your body time to digest food.

Since reflux triggers vary, finding the right balance of food, lifestyle and eating habits is key. If your symptoms persist, over-the-counter medications may help, but it’s always a good idea to consult your GP or an accredited practising dietitian for personalised advice.

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