Whole-Grain Bread and Fiber for Acid Reflux—a Guide
If you’re suffering from acid reflux, finding the right food to eat can be tricky. A single ingredient can trigger the acid in your stomach, upsetting it for the rest of the day. Healthcare professionals agree that people with acid reflux should stick to low-acidic foods, which is the only way to effectively reduce the onslaught of the condition. When it comes to carbohydrates like bread, however, staying away can be difficult to do.
Thankfully, whole grain bread is filled with high amounts of fiber, unprocessed ingredients, and therefore, low acidity levels. To learn more about your new potential pantry staple, here is a quick and easy guide to follow:
Eating Bread For The Acid-ridden Stomach
Plenty of those who suffer from acid reflux symptoms tend to stay away from bread, but the carb is actually made with low-acidity ingredients, particularly whole grain. It helps neutralize the acid in the body, effectively reducing the chances of an attack. The right type of bread can also absorb stomach acid, especially those that end up leaking into the esophagus.
According to the International Foundation for Gastrointestinal Disorders (IFFGD), introducing more whole grains into the diet can lessen the symptoms of acid reflux. This is supported by a 2018 study conducted by the Department of Gastroenterology and Hepatology, Federal Research Center of Nutrition, Biotechnology, and Food Safety in Moscow. Here, the researchers found that fiber in whole grain bread has an inverse effect on acid reflux conditions. Simply put, the more fiber a person consumes, the less effective the acid reflux attack will be.
These findings should be enough to convince one to consume more fiber, and can be as simple as eating more whole grain bread! If whole-grain bread is out of the question, however, simply consuming more fiber can effectively lead to fewer acid reflux symptoms.
Other Food Staples To Try
Although whole-grain bread is indeed an important part of one’s acid reflux management, bear in mind that a variety of food choices can also further help lessen one’s symptoms. All these are rich in fiber, making them the healthiest choice:
- Leafy greens, such as beans and broccoli
- Potatoes and sweet potatoes
- Lean meat and fish, preferable boil, grilled, or steamed
- Non-citrus fruit, such as bananas, apples, pears, and melons
- Rice and barley
Saying Farewell To Acid Reflux Through A Healthy And Sustainable Diet
Acid reflux can be difficult to manage, especially since an attack can leave you feeling exhausted and nauseated. While certain medications can help manage the symptoms, the right treatment for acid reflux involves a lifestyle change—which includes a proper diet.
Your next pantry staple should be whole-grain bread, followed by other foods rich in fiber like green vegetables, lean meat, fish, and fruits. You’ll also want to control your overall diet, which includes timing your meals well throughout the day. Quitting smoking and exercising can also help.
Whatever changes you choose to make, all these should lead to adequate relief and nutrition. Should things remain the same, however, it may be best to consult your doctor.
If you’re on the hunt for more questions about acid reflux, including the correlation between baking soda and reflux, probiotics, and so much more, Reflux Away has you covered. We are your heartburn resource, offering your articles and detailed guides to help you through your acid reflux management journey. Browse through our articles today!