top of page
Valentina Carlile Osteopata
  • Instagram
  • Facebook
  • Writer's pictureValentina Carlile DO

Tips for managing reflux through diet

Tips for managing reflux through diet

Diet is essential in the management of gastroesophageal reflux, a condition that can seriously compromise quality of life.

Eating frequent small meals instead of three large meals a day can help prevent over-distension of the stomach, which pushes food and acid up the esophagus. It is important to avoid foods and drinks that make reflux worse, such as fatty, fried, spicy foods, chocolate, caffeine, alcohol and carbonated drinks. Another tip is not to go to bed immediately after eating; waiting at least three hours can reduce the risk of nocturnal reflux. Maintaining a healthy body weight is also important, because obesity can increase pressure on the abdomen, making reflux easier. Following these tips can significantly decrease your symptoms and improve your digestive health.

Recommended foods

Choosing suitable foods can make a difference in controlling reflux. Here are some foods that are generally well tolerated:

  • Vegetables: Fresh, non-acid vegetables, such as zucchini, carrots, spinach, cucumbers and broccoli, are excellent because they are low in fat and sugar.

  • Whole grains: Whole grain bread, brown rice, and oats are healthy options that can help absorb stomach acid and reduce symptoms.

  • Lean proteins: White meat, fish, eggs and legumes can be part of a balanced diet that won't aggravate reflux.

  • Ginger Root: Known for its natural anti-inflammatory properties, it can be included in small quantities in herbal teas or meals.

Foods to avoid

Some foods can aggravate gastroesophageal reflux. Here are which foods it is recommended to avoid or limit to control symptoms:

  • Fatty and fried foods: These can relax the lower esophageal sphincter, allowing acid to back up.

  • Spicy and acidic foods: Chili peppers, citrus fruits and tomatoes can further irritate the esophagus.

  • Chocolate and caffeine: May cause relaxation of the esophageal sphincter, promoting reflux.

  • Alcohol and carbonated drinks: Increase acid production in the stomach and can relax the esophageal sphincter.

Adopting an adequate diet is essential to managing gastroesophageal reflux.

Eating appropriate foods and following healthy eating practices can significantly decrease symptoms and improve quality of life.

If you also suffer from this disorder it is important to consult a health professional. In the next article we will focus on how to address reflux with osteopathy, thus offering a more complete picture of the options available to address this condition.


Valentina Carlile - Osteopath expert in Osteopathy applied to voice and speech disorders since 2002. For information and reservations visit the page Contacts

1 view0 comments


bottom of page