Ever felt that annoying burning in your chest after a yummy but heavy Indian meal? Yup, that might be acid reflux knocking at your door. On average, 20% of the global population suffers from it, so they should know about acid reflux foods to avoid. In medical terms, acid reflux is known as GERD (Gastroesophageal Reflux Disease).
So what brings about this issue? It occurs when the stomach acid comes back up into the food pipe (esophagus). This may make the middle part of your body feel discomfort, which could lead to chest pains, and in the event this persists, could lead to complications.
Acid reflux could occur due to a variety of reasons, one being consuming the wrong type of foods. There’s also a little muscle bordering the stomach that keeps food and acid in the stomach. If weak or not properly closed, the acid seeps back up and brings with it the burning sensation.
And the best part? You don’t have to deal with this pain for life. Avoiding some products while adopting certain lifestyle changes can make a world of difference in controlling acid reflux.
But what foods to avoid for acid reflux? Let’s look further into this.
What Is Acid Reflux And Why It Happen?
When the acid in your body moves up into your food pipe, it is known as acid reflux, also called GERD (Gastroesophageal Reflux Disease) in medical terms.
There’s a small muscle called the lower esophageal sphincter (LES) that stops acid reflux from happening. But if this muscle becomes weak or doesn’t close properly, the acid escapes and causes a burning feeling in your chest.
This condition is quite common and can be triggered by certain foods, habits, or even stress. The good news? You don’t have to live with it forever. With a few food swaps and some smart lifestyle changes, you can manage it naturally.
Causes In Indian Lifestyle
Our Indian food and habits, while delicious, can sometimes make acid reflux worse. Here are some common causes:
- Spicy and oily foods
- Overeating
- Late-night dinners
- Lying down right after meals
- Too much tea or coffee
- Stress and irregular sleep
Common Symptoms
People with acid reflux often experience:
- Vomiting
- Bloating
- Hiccups
- Burping
- Sore Throat
- Dry Cough
- Lump in Throat
- Difficulty Swallowing Food
These symptoms may come and go, but if they happen regularly, it’s time to take action.
Top Indian Foods To Avoid For Acid Reflux
Is acid reflux curable? You can manage acid reflux better by avoiding certain trigger foods, many of which are quite common in Indian kitchens.
Let’s take a look at the acid reflux foods to avoid or limit in your diet:
1. Spicy Foods
Spices are a big part of Indian food, but they can worsen your condition of acid reflux. Red chilli powder, garam masala, and green chilies increase acid in the stomach.
Also, dishes like chole bhature, rajma, and pav bhaji are delicious but contain a lot of spices. If you eat them regularly, you might feel heartburn or discomfort. Therefore, you can try choosing the milder versions of these dishes.
A research review by NIH says around one in three people with GERD notice that spicy stews, ramen, fried snacks, or topokki are common in Korea, and these triggers can really depend on local eating habits.
2. Fried Items
Let’s be honest—samosa, pakora, and poori are national favorites. But the deep frying makes these snacks heavy and slow to digest.
This heaviness puts pressure on your stomach and can cause acid to rise. If you love your Indian snacks, try baked or air-fried versions to keep things lighter on your tummy.
3. Citrus Fruits and Juices
Fruits like oranges, mosambi (sweet lime), and lemons contain more acid. Also, drinking lemon water on an empty stomach is a popular habit, but it can be harsh on people with acid reflux.
Citrus fruits increase acid levels in the stomach and can cause burning or discomfort. Instead of citrus fruits, you can choose bananas and melons, which are safer choices.
4. Caffeinated Drinks
A strong cup of chai or coffee might be your morning lifeline, but too much of it can loosen the muscle that keeps acid in your stomach.
A study from Nurses’ Health Study II published by Clinical Gastroenterology and Hepatology found that people who drank coffee, tea, or soda had a higher chance of getting acid reflux symptoms.
When the muscle loosens, the acid from the stomach can escape into the food pipe, causing reflux. So, instead of caffeinated drinks, have herbal teas, or you can limit the number of cups you drink daily.
5. Pickles and Chutneys
Indian pickles are full of oil, vinegar, salt, and spices. These ingredients can irritate the stomach and increase acid. The same goes for spicy chutneys.
Eating pickles once in a while is fine, but regular consumption can make acid reflux worse. You should have fresh coconut chutney or mint chutney without too many spices instead to manage your acid reflux.
6. Tomato-based Gravies
Tomatoes are naturally acidic. When you add them into gravies like paneer butter masala or shahi paneer, the acidity becomes even stronger.
These dishes are rich and often eaten with naan or rice, which makes them even heavier. If you already have reflux, tomato gravies can make it worse. You can have cream-based or mild gravies, which are gentle on the stomach.
7. Chocolate and Sweets with Ghee
Many Indian sweets are made with ghee, milk solids, and sometimes chocolate. These ingredients are rich, oily, and slow to digest.
During festivals, we often eat sweets like laddoos, barfis, and chocolate mithai in large amounts. These can lead to bloating, heaviness, and acidity. It’s best to eat sweets in small portions and not late at night.
Indian Alternatives That Are Gentle On The Stomach
Many comforting and delicious dishes are light on the stomach and won’t trigger acidity. Let’s look at some easy swaps that you can try:
Low-Spice Alternatives
Not all Indian dishes need to be super spicy. In fact, low-spice meals can be just as flavorful and much easier on your tummy.
- Lauki sabzi: Hydrating and easy on digestion.
- Khichdi: Soft, soothing, and gut-friendly.
- Moong dal: Light, protein-rich, and less spicy.
Use minimal oil and spices like jeera or hing instead of red chilli powder.
Cooling Foods
Some foods naturally calm the stomach and reduce acidity. These are especially helpful during hot weather or after a spicy meal.
- Curd (in moderation): Especially during lunch.
- Coconut water: Naturally alkaline and refreshing.
- Chaas (buttermilk): Add a pinch of roasted jeera for extra tummy love.
These cooling foods can be included in your daily meals to keep acidity in check.
Herbal Teas Over Chai
If regular tea gives you heartburn, it’s time to switch to soothing herbal drinks.
- Saunf water: Great for bloating and digestion.
- Ajwain tea: Soothes the stomach.
- Jeera or ginger tea: Small sips work wonders if you’re okay with the taste.
These are not just good for reflux but also great for digestion and bloating.
Lifestyle Tips To Reduce Acid Reflux Naturally
You don’t always need medicines to manage acid reflux. Sometimes, small changes in your daily habits can make a big difference. Here are some easy lifestyle tips that can help reduce acid reflux naturally.
1. Portion Control & Slow Eating
When you have a heavy meal, it puts pressure on your stomach. This pushes acid up into your food pipe. So, you can try to eat smaller portions. Also, eat slowly and chew your food well.
Also, when you rush through meals, you swallow more air and don’t give your body enough time to digest properly. This can lead to bloating and acid reflux.
2. Avoid Lying Down After Meals
Everyone likes to lie down or take a nap after eating, especially after a heavy lunch or dinner. But this habit can make acid flow back up into your throat. So, try to stay active or sit upright after meals to help the process of digestion.
3. Early Dinners (Before 8 PM)
When you have a late dinner, it leaves little time for digestion before bed. This can trigger nighttime acid reflux. So, the ideal practice should be to have your last meal 2–3 hours before going to bed, this will give your system a chance to process the food.
4. Sleep With Your Head Elevated
If you usually get nighttime reflux, then use extra pillows or slightly tilt your bed upward from the head side. This gravity trick helps keep acid down while you sleep. This keeps acid from rising while you sleep.
5. Manage Stress
Do you know that stress and anxiety can affect your digestion and make acid reflux worse? So, it is best for you to practice deep breathing, yoga, or meditation to help calm your mind. Even simple things like listening to music or going for a walk can reduce stress and ease your symptoms.
When To See A Doctor
Tried all these changes, but still feel that burn in your chest regularly?
- If you’re still getting heartburn, chest discomfort, or a sour taste in your mouth regularly, it’s best to talk to a doctor.
- Also, if you find yourself depending on antacids too often, it could mean your body needs more than just quick relief.
- Long-term use of over-the-counter medicines isn’t a permanent fix and might even cause side effects.
- So, if symptoms stick around for more than a few weeks, don’t ignore them. A doctor can help find out what’s really going on and guide you toward the right treatment.
The Bottom Line
In short, acid reflux, also known as GERD, happens when stomach acid flows back into the food pipe due to a weak lower esophageal sphincter. It usually happens because of food habits, stress, or an unhealthy lifestyle. So, you should know about the acid reflux foods to avoid.
Causes In Indian Lifestyle
- Indian habits like eating spicy/oily food
- Having late dinners
- Lying down after meals
- Drinking too much tea/coffee
- Stress
Common Symptoms
- Vomiting
- Bloating
- Hiccups
- Burping
- Sore throat
- Dry cough
- Lump in throat
- Trouble swallowing
Top Indian Acid Reflux Foods To Avoid
Below are the foods not good for acid reflux:
- Spicy Foods
- Fried Items
- Citrus Fruits and Juices
- Caffeinated Drinks
- Pickles and Chutneys
- Tomato-Based Gravies
- Chocolate and Sweets with Ghee
Indian Alternatives That Are Gentle On The Stomach
Low-Spice Alternatives
- Lauki sabzi
- Khichdi
- Moong dal
Cooling Foods
- Curd (in moderation)
- Coconut water
- Buttermilk
Herbal Teas Over Chai
- Saunf water
- Ajwain tea
- Also, try jeera or ginger water in moderation.
Lifestyle Tips To Reduce Acid Reflux Naturally
- Portion control & slow eating
- Avoid lying down after meals
- Early dinners (before 8 pm)
- Elevate your head while sleeping
- Manage stress
When To See A Doctor
If symptoms continue even after making changes, consult a doctor. Long-term relief will require proper treatment.
Frequently Asked Questions
What Is The Best Food To Stop Acid Reflux?
Warm, homemade moong dal khichdi is one of the best Indian foods to soothe acid reflux. Other good options include bananas, ginger, and green vegetables like broccoli or spinach.
What Are The Worst Foods For Causing Acid Reflux?
You must have noticed every time you go heavy on fried stuff or spicy chutneys, you regret it because of instant acidity! Even tea, coffee, or aerated drinks can mess with your digestion if you are not careful.
What Is Best To Drink For Acid Reflux?
Coconut water can be your go-to drink. It cools everything down almost instantly. On bad days, you can sip on ginger or chamomile tea, and it actually helps settle the discomfort.
What Helps Acid Reflux Go Away?
Eat smaller meals, avoid lying down right after, and try to spot your trigger foods. Having dinner early and managing stress with light activity can really reduce flare-ups.
Fun Fact
If you want healthy and beautiful hair, vitamins are important, just like vitamin D. There are other vitamins that our body requires on a daily basis for proper and smooth hair and skin. Have a look at vitamin E-rich foods that you can add to your diet, and also know the importance of vitamin E for the body.
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Disclaimer
This blog post was written to help you make healthier and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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