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Acidity, or acid reflux, is a common digestive issue in India. Studies show that about 15.6% of the population experiences gastroesophageal reflux disease (GERD), which is a more severe form of acid reflux.
It is important to understand what triggers acidity because it often relates to our daily habits and food choices. As you realise and adjust these triggers, you can reduce your acidity symptoms and improve your digestive health.
In this blog, we will take a look at some common food items and habits that may be responsible for your acidity and help you to manage this discomfort with effective strategies.
5 Foods That Are Likely to Trigger Acidity
If you have ever experienced a burning sensation in your chest or noticed a bitter taste in your mouth right after eating, these may be signs of acid reflux. Acidity doesn't happen randomly, rather it is often triggered by what you eat and your daily habits. Here, we have mentioned 5 such foods which are known to cause acidity.
1. Coffee
Most of us start our day with a cup of coffee without realising that this is a major trigger of heartburn. Coffee, despite its advantages, can lead to acidity. It contains caffeine, which can relax the lower esophageal sphincter, the valve which stops stomach acid from reaching into your throat. This allows acid to escape, leading to that burning sensation. If you can’t start your day without making coffee, try switching to a lower caffeine option or explore caffeine-free alternatives or home remedies like herbal Ayurvedic tea.
2. Chocolate
Chocolate is a treat all of us love but it is not always friendly on your stomach. Chocolate also has caffeine and another stimulant called theobromine, which could boost stomach acid production and encourage it to enter the esophagus. Additionally, it is loaded with fat, which inhibits the stomach from emptying and may lead to reflux. If you are unable to stop eating chocolate completely, try to eat dark chocolate in small amounts instead. Dark chocolate contains much less caffeine and also has less amount of fat.
3. Carbonated Drinks
You might think that fizzy soda is refreshing, but it could be responsible for your acidity problems. Carbonated beverages increase pressure inside your stomach and push acid up to your esophagus. Lots of soft drinks also have caffeine and citric acids which raise the risk of reflux. Next time you feel thirsty, a glass of still water or herbal tea might be a better option to quench your thirst without the burning sensation.
4. Deep Fried Foods
We know that fried foods are difficult to resist but you should be careful with these foods. Deep fried food items are loaded with fat, which can relax the lower esophageal sphincter, allowing more acid to reflux into the esophagus. They also remain longer in your stomach, increasing the chance of acid build-up. Next time you have a craving for fried food, rather than frying your favourite food, try grilling, baking and steaming your meals. These cooking techniques are healthier and cause less acidity.
5. Citrus Fruits
Fruits like oranges, lemons and grapefruits are filled with vitamins and loaded with citric acid. However, not many people know that these fruits can also increase stomach acid and raise the risk of reflux, if taken on an empty stomach. If you love eating fruit, try some less acidic fruits like apples, pears or melons instead. These can satisfy your sweet tooth without causing you acidity problems.
Which Habits Can Lead to Acidity?
Many people wonder why they feel heartburn even when they are consuming all the right foods. What you need to understand is that other than what is on your plate, your daily habits also determine if you will experience acidity. These are some habits that might be the reason behind your frequent acidity episodes.
Skipping Meals
Do you think that skipping a meal will let your stomach rest? It might actually be the opposite. Whenever you skip meals, your stomach acids have nothing to digest and process and they can end up harming your stomach lining, causing acidity and discomfort. Also, when you do eat, the rush of acid to handle the sudden large meal can cause reflux.
Overeating
Whenever you overload your plate, your stomach attempts to digest everything, producing excessive stomach acid. This can cause the acid to spill into the esophagus and cause that usual burning sensation. It is usually better to eat moderately to avoid such issues.
Eating Late at Night
Late-night snacking is a habit that could worsen your acidity issues. Eating close to bedtime means your body is lying down while it's still working on digestion. This position enables acid to slip back up easily. Additionally, your body can not process the food as fast as it would when you are up and in motion.
Too Much Alcohol or Caffeine
Most of us love our morning coffee or evening tea. However, caffeinated drinks & alcohol could be your worst acid reflux triggers. They can relax the lower esophageal sphincter, the muscles which stops stomach acid from rising up into the throat.
Smoking
Smoking is harmful to your lungs and your stomach as well. It not only encourages the production of stomach acid but also weakens the lower esophageal sphincter. Quitting smoking can ease your acidity symptoms.
Stress
Have you ever noticed your stomach churning when you are under stress? Stress affects not just your mind but it also raises the production of stomach acid and can lead to acidity.
Pro Tip: Manage Meal Portioning and Timing
Here are some tips to help you adjust your meal size and timing to avoid the problem of acidity:
Smaller, More Frequent Meals: Rather than eating 3 big meals every day, you can eat smaller portions more frequently. This can avoid the production of excessive acid in your stomach and keep your digestion steady throughout the day.
Watch Your Meal Timing: Make an effort to finish eating at least three hours before going to bed. This gives your body time to digest the food while you are still upright, reducing acid reflux.
Eat Slowly: It is important to take your time with meals. Slow eating also helps avoid overeating, which is another acidity trigger.
Final Thoughts
If you want to combat acidity at the source, just avoiding certain foods will not help. Rather, you need to make essential adjustments in your daily routine that could be the silent reason behind your acidity issues. Keep in mind that every little thing you do, from selecting a cup of herbal tea over a late night espresso to having a light dinner instead of a heavy meal, could provide you relief from acidity.
So, why not begin today? Adjust one habit this week and see how much better you feel.
For further details, talk to a certified Jiva doctor now at 0129-4264323.
