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Burning sensation that rises in the esophagus, acid regurgitation: 20% of adults suffer from it occasionally. In most cases, good eating habits can remedy this.
Acid reflux: what are the causes?
Acid reflux is due to a failure of the antireflux system (at the level of the lower esophageal sphincter) which normally prevents the stomach contents from rising up into the esophagus. The stomach produces acid to digest food; if its contents go up, this causes unpleasant burns which can, in the long run, damage the lining of the esophagus. Dietitian Charles-Antoine Winter distinguishes 4 main causes: mechanical, chemical, nervous and food. He explains :
“Among the mechanical causesthere is hiatal hernia (passage of a portion of the stomach through the diaphragm), excessive pressure on the abdomen which may be related to overweight, constipation, overeating or poor posture ( eating slumped on the sofa, for example).
Among the chemical causesthere are drugs with anticholinergic substances (certain antidepressants, anxiolytics, antihistamines…), pesticide residues, tobacco and alcohol which contribute to the relaxation of the lower esophageal sphincter.
The nervous causes are physical and/or psychological stress.
Finally, certain foods slow gastric emptying and/or promote relaxation of the esophageal sphincter..
What foods to avoid
Foods that slow gastric emptying:
- Cooked fats: fried foods, dishes in sauce or in oil…
- Hearty meals
- Insufficiently chewed foods
- Large quantities of liquid during the meal: soups, broths…
Foods that promote relaxation of the esophageal sphincter:
- Anticholinergic substances of certain pesticide residues in conventional fruits and vegetables
- Caffeine from coffee, colas and energy drinks
- Chocolate theobromine (especially avoid coffee with a piece of chocolate at the end of a meal!
Foods that can irritate the lining of the esophagus:
- Acidic foods: vinegar, lemon, orange, pomelo, tomato, rhubarb…
- Crispy foods: bread crust, rusk, puffed cereals, certain raw vegetables
- Spicy spices.
Fizzy drinks
Carbonated drinks are avoided because they contain gas which puts pressure on the stomach and promotes relaxation of the esophageal sphincter. However, some carbonated waters contain bicarbonate which helps buffer acidity. To enjoy them, you have to stir them with a spoon to release the gas.
>> And we also avoid late meals because you should not lie down immediately after eating. Ideally, you should finish eating at least 2 hours before, take a small digestive walk and, if necessary, slightly raise the head of your bed.
In video: a grandmother’s remedy for reflux
Our expert: Charles-Antoine Winter, dietician and author of the Great Book of anti-reflux food (ed. Leduc).
Read also :
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raw vegetable oils
Vegetable oils are more digestible than animal fats (butter, cream). Some provide omega 3, anti-inflammatories, which protect the mucous membranes (such as rapeseed oil, walnuts, flax, camelina, hemp…). It is better to use them raw so that they remain digestible and retain their benefits.
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lean proteins
Poultry, fish, eggs, tofu… are relatively digestible and promote satiety. It’s best to eat them at the start of a meal, as they contribute to the production of acid by the stomach, which stimulates the closing of the esophageal sphincter.
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Gluten-free starches
Rice, quinoa, buckwheat, oats, coral lentils, sweet potato… provide energy and fibre. They are preferable to wheat, very present in our diet (bread, pie, pizza, biscuits, cakes…) and which, in excess, can be poorly tolerated.
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Dairy… but as a snack
Yoghurt, fromage blanc, petit-suisse… are gentle on the mucous membranes and, taken between meals, can soothe acid reflux. Watch out for milk for those who are lactose intolerant. Poorly digested milk causes gases that create pressure that promotes reflux.
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Fresh and organic ingredients
This is the best way to avoid pesticide residues and additives. If they are local, it is even better, because they will be richer in vitamins and antioxidants.
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