Explore the reflux causes, reflux symptoms, and solutions to avoid them.

What is Acid Reflux?

The stomach generates acid that aids in food digestion and shields the body against bacteria. Acid reflux occurs when stomach acid escapes or rises into the esophagus or digestive tract. 

This results in heartburn, a painful burning sensation above the stomach, often resembling chest pain. This can persist for hours, and it might intensify when you recline or lean forward. Another sign of acid reflux is regurgitation, where stomach acid flows back into the mouth, causing a sour taste. These are symptoms of GORD (gastro-oesophageal reflux disease).

What causes reflux?

Acid reflux can be caused by things we can control and those we can’t. Controllable factors are usually lifestyle-related and often preventable. These include our weight, types of foods consumed, and smoking status. Some uncontrollable factors are certain health conditions, e.g., pregnancy, where the body has extra pressure placed on the stomach to accommodate the baby.

Foods that cause reflux

Some foods can make acid reflux worse. These include fatty and fried foods, which take longer to digest and can make stomach acid flow back up. Spicy or acidic foods like citrus fruits, tomato sauces, and vinegar can also cause heartburn. To figure out which foods are causing your symptoms, you might need to remove them one by one from your diet.

While individuals with acid reflux were initially advised to stick to a plain diet, there’s a range of nutritious alternatives that can be eaten. You can enjoy non-citrus fruits and opt for raw vegetables. Choose lean meats prepared through grilling, poaching, or baking. Experiment with fresh spices and herbs for added flavor. Including healthy complex carbohydrates and fiber, such as rice, oatmeal, and whole-grain bread, can also be beneficial.

Drinks that cause reflux

Some drinks, like coffee and sodas with caffeine, can make acid reflux worse. Also, cow’s milk, citrus fruit juices, and smoothies can trigger reflux symptoms. People with acid reflux tendencies should avoid alcohol, whether it’s moderate or strong. If you often have acid reflux, it’s important to choose your drinks wisely to help manage the problem and feel better in your stomach.

There are other options for drinks. Herbal teas like chamomile and ginger are good for digestion. If cow’s milk bothers you, you can try plant-based milks like soy or almond milk. Coconut water is also a good choice for people with reflux problems.

Positions which worsen reflux

Studies show that sleeping on your left side is the best position for acid reflux. It helps reduce reflux and the effects of stomach acid on the esophagus. Other positions, like sleeping on your back, can make symptoms of acid reflux worse.

Elevating the upper part of your bed can provide relief from reflux symptoms while lying down. Using extra pillows under your head will not be enough, as it’s important to raise the upper half of your body by around 6 inches. Using a bed that can be adjusted in height is a convenient solution for achieving this.

Pregnancy and reflux

Pregnancy can sometimes lead to reflux issues. This is because the growing baby can push against the stomach, causing stomach acids to flow back into the esophagus. This can result in symptoms like heartburn and indigestion. Hormonal changes during pregnancy can also relax the muscles that usually prevent acid from moving upward. 

To manage reflux during pregnancy, it’s important to eat smaller meals, avoid spicy and greasy foods, and try propping up your upper body while sleeping.

Other health problems

Being overweight or obese increases the chances of having reflux symptoms. Extra weight, especially around the belly, puts pressure on the stomach and causes stomach acids to flow back into the throat. This leads to discomfort, heartburn, and regurgitation. Weight loss by eating healthy and exercising can help ease reflux for some people.

Certain conditions, like hiatal hernia, diabetes, and connective tissue disorders, can affect the muscle that stops acid from coming up. Some conditions that people are born with, such as Down syndrome and cerebral palsy, can also raise the risk of having acid reflux.

Do medications trigger reflux?

Yes, certain medications can sometimes cause or worsen reflux symptoms. Some medications can relax the muscles that normally keep stomach acid from flowing back into the esophagus, leading to symptoms like heartburn and regurgitation. These medications include: anti-inflammatories, some blood pressure medications, and pain relief such as opioids. 

When to seek treatment for reflux?

If you would like to explore medications such as proton pump inhibitors, or if you suspect that your medications might be causing or worsening reflux symptoms, it’s important to talk to your healthcare provider. They can help you understand the potential risks and explore alternative options if needed.

Resources:

GORD (reflux) – symptoms, treatments and causes | healthdirect

9 home treatments for gastroesophageal reflux disease (GERD) – Harvard Health

What is Acid Reflux? | Causes, Advice, Relief | Gaviscon Australia