- Lean proteins (chicken, turkey, fish)
- Non-citrus fruits (bananas, apples, pears)
- Vegetables (broccoli, spinach, carrots)
- Whole grains (oatmeal, brown rice, quinoa)
2. Maintain a Healthy Weight
Excess weight can put pressure on the stomach, leading to acid reflux. If you are overweight, consider adopting a weight loss plan that includes a balanced diet and regular exercise. Even a modest weight loss can significantly reduce symptoms.
3. Eat Smaller, More Frequent Meal
Large meals can stretch the stomach and increase pressure on the lower esophageal sphincter. Instead of three big meals, try eating smaller portions throughout the day. This can help reduce the likelihood of reflux.
