There are many causes of reflux and it’s something I’ve started to experience oc…

There are many causes of reflux and it’s something I’ve started to experience occasionally due to pregnancy. Firstly, if this is something you experience frequently, it’s important to talk to your doctor to find out the cause. (@_drcris has just written an article that covers this on @mintfit_).
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There are some things you can try (people will respond to different strategies) to help manage these symptoms including:
• Drink most fluids between meals and take sips at meal times only. This will prevent you having too much volume in your stomach which can worsen reflux.
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• High fat foods digest very slowly which so steer clear of very high fat meals.
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• Chilli or very spicy foods can make reflux worse.
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• Avoid too much alcohol and caffeine. Obviously you’d be doing this already if pregnancy is the cause of your reflux!
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• Have small meals instead of big meals to avoid overfilling your stomach.
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• Eat slowly and chew your food well.
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• Avoid lying down within an hour of eating.
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If you’ve ever experienced the uncomfortable and sometimes painful symptoms of acid reflux, you know how disruptive it can be to your daily life. Unfortunately, there are numerous causes of reflux, and it’s something that many individuals start to experience occasionally as they age.

One of the main causes of reflux is the foods we consume. Certain foods and beverages can trigger the lower esophageal sphincter to relax, allowing stomach acid to flow back up into the esophagus. This can lead to symptoms such as heartburn, a sour taste in the mouth, and regurgitation.

Some common culprits include spicy foods, fatty foods, citrus fruits, and chocolate. These foods can wreak havoc on your digestive system and trigger reflux symptoms. It’s important to be mindful of the types of foods you’re consuming, as well as the portion sizes and calorie content of these foods.

For example, spicy foods can be quite high in calories due to the added oils and fats used in preparation. A single serving of a spicy curry dish can contain upwards of 600 calories, which can put a strain on your digestive system and potentially trigger reflux symptoms. Similarly, fatty foods such as fried chicken or French fries can be high in calories and can also lead to reflux symptoms.

Citrus fruits, while generally low in calories, can also trigger reflux due to their acidic nature. A large orange contains around 80 calories, but its high acidity can contribute to discomfort for those prone to reflux. Chocolate, another common trigger for reflux, contains around 150 calories per ounce, and its caffeine content can relax the lower esophageal sphincter, allowing stomach acid to rise into the esophagus.

It’s important to be mindful of these triggers and to make informed decisions about your diet. Opting for lean proteins, whole grains, and a variety of fruits and vegetables can help to keep reflux symptoms at bay. Not only are these foods generally lower in calories, but they also contain essential nutrients that can support overall digestive health.

In conclusion, there are many causes of reflux, and it’s vital to pay attention to the foods you’re consuming. Being aware of the calorie content and potential triggers of certain foods can help you make more informed choices and manage your reflux symptoms effectively. By focusing on a balanced and nutritious diet, you can help to minimize the discomfort associated with reflux and support your overall digestive health.

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