KOMPAS.com – Acid reflux, characterized by that uncomfortable burning sensation in your chest, often flares up after indulging in certain foods. The culprit? Specific components in these foods can weaken the esophageal sphincter, the muscle that acts as a barrier between your stomach and esophagus.
It’s not just what you eat, but also how you eat. Unbeknownst to many, eating habits significantly contribute to triggering symptoms. Large meals and late-night snacking are prime examples of behaviors that can exacerbate acid reflux.
This article will delve into 10 common culprits that can trigger acid reflux, drawing from insights provided by health.harvard.edu and healthline. By recognizing these triggers, you can take proactive steps to minimize the risk of experiencing those unwelcome symptoms.
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- High-Fat and Fried Foods
- Spicy Foods
- Acidic Fruits and Vegetables
- Chocolate
- Coffee and Caffeinated Teas
- Carbonated Beverages
- Garlic and Onions
- High-Salt Foods
- Sweet, High-Fat Foods
- Full-Fat Dairy Products
Foods loaded with fat, such as fried delights, fatty cuts of meat, and butter, can significantly slow down the digestive process. This sluggishness allows food to linger in the stomach for a longer duration.
The fat content weakens the valve between the stomach and esophagus, making it easier for stomach acid to creep upwards. Moreover, these foods stimulate increased acid production in the stomach, further fueling reflux.
Fiery foods containing capsaicin, like chili peppers and sambal, can irritate the stomach lining. The capsaicin slows down digestion, meaning food stays in the stomach longer, boosting the odds of acid reflux.
Plus, that burning sensation from spicy food can intensify the chest discomfort already associated with heartburn.
Fruits like oranges, lemons, pineapples, and tomatoes boast high levels of citric acid. This acid can elevate the acidity levels in the stomach, making acid reflux worse.
Juice derived from these fruits can trigger symptoms even faster than consuming the whole fruit.
Chocolate contains theobromine, a compound that can cause the muscle between the stomach and esophagus to relax. This relaxation can pave the way for stomach acid to easily flow back up into the esophagus.
Additionally, chocolate contains both fat and caffeine, both of which can worsen reflux symptoms.
Caffeine, a well-known stimulant, can ramp up acid production in the stomach. This excess acid increases the likelihood of reflux.
Caffeine can also weaken the lower esophageal sphincter, the crucial barrier that prevents stomach acid from escaping upwards. For acid reflux sufferers, cutting back on coffee or switching to herbal tea could provide a more comfortable alternative.
Sodas and other fizzy drinks contain gas that can increase pressure within the stomach. This pressure can force stomach acid upwards into the esophagus, leading to discomfort.
Many of these drinks also contain sweeteners or caffeine, further contributing to acid reflux.
Garlic and onions can trigger acid reflux by stimulating gas production in the stomach. This increased gas can then put pressure on the esophageal sphincter.
Consuming large amounts of garlic and onions, especially in their raw form, can exacerbate GERD symptoms. If you want to continue using them, cooking them by roasting or boiling can help reduce their effects.
Excessive salt consumption is linked to an increased risk of acid reflux. Salty foods like chips and processed snacks can disrupt the fluid balance in the stomach, contributing to the problem.
Reducing your salt intake and replacing it with natural seasonings can help reduce the risk of reflux.
Ice cream, cakes, and other rich desserts are high in fat, which can slow down digestion. This slower digestion keeps food in the stomach longer.
The fat content in these foods can also increase acid production and worsen reflux symptoms. Swapping desserts for low-acid fruits like bananas or apples can be a kinder choice for your digestive system.
Full-cream milk, cheese, and cream are high in fat, which can ramp up acid production in the stomach. This increased acid contributes to the likelihood of reflux.
These products can also weaken the valve between the stomach and esophagus, making it easier for acid to escape. If you’re experiencing acid reflux symptoms, opting for low-fat or plant-based milk could be a safer bet.
Ringkasan
Acid reflux, characterized by a burning sensation in the chest, is often triggered by specific foods that weaken the esophageal sphincter, the barrier between the stomach and esophagus. Common culprits include high-fat foods like fried items, spicy foods containing capsaicin, acidic fruits and vegetables such as oranges and tomatoes, and chocolate due to its theobromine content. Additionally, foods high in salt and full-fat dairy products can exacerbate acid reflux symptoms.
Other significant triggers include caffeinated beverages like coffee and tea, carbonated drinks, garlic and onions which stimulate gas production, and sweet, high-fat foods like ice cream and cakes. Eating habits also play a crucial role, with large meals and late-night snacking contributing to acid reflux. Recognizing and avoiding these triggers can help minimize the risk of experiencing uncomfortable symptoms.