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Have you ever felt like your stomach is rebelling after a meal? The burning sensation, the belching, the heartburn—it’s enough to ruin any good mood. If you're nodding along, you're probably familiar with acid reflux or GERD. But don't worry, there's a natural way to soothe your digestive system: probiotic-rich foods.
Probably, you’re tired of experimenting with different medications and despite modifying your lifestyle habits, you see no improvement for this condition. Well, tweaking your diet and including probiotic foods can prove beneficial. After all, nourishing your gut with friendly bacteria is the easiest way to tackle stomach-related issues. So, let’s find out the best probiotic foods for acid reflux and tame your symptoms!
Understanding acid reflux and GERD
Do you often experience food coming back up when you lie down after a meal? And not to mention the ceaseless burps and belches! You couldn’t do any activity peacefully with these symptoms, right? But before you jump to filling your shelves with probiotic foods for acid reflux, understanding more about the condition can help you manage it better.
Acid reflux is a common condition in which stomach acid creeps into the oesophagus, causing discomfort. If it happens frequently, this backward flow can lead to more serious conditions, like gastroesophageal reflux disease (GERD). Do you experience the symptoms of acid reflux at least twice a week over several weeks? Be wary, then; it can soon become a chronic condition of GERD. Look out for the following symptoms if you suspect you’re having acid reflux:
- Heartburn
- Regurgitation (sour or bitter acid rises into the throat or mouth)
- Bloating
- Excessive burping
- Dysphagia (feeling like food is stuck in your throat)
- Hiccups
- Nausea
- Blood-streaked stools
- Wheezing
- Persistent dry cough or sore throat
The lower esophageal sphincter (LES) is a crucial component in acid reflux and GERD. It is a muscle that acts as a valve between the oesophagus and the stomach. If the LES is weakened or relaxed, stomach acid can move back into the oesophagus.
But what’s the real cause of acid reflux? Well, your food and lifestyle choices matter. If you consume the following foods and drinks in excess or practise certain habits, it can lead to increased acid production in your stomach, leading to acid reflux:
- Citrus foods
- Tomatoes
- Spicy foods
- Coffee
- Alcohol
- Smoking
- Eating large meals
- Eating late at night
- Lying down immediately after eating
Interestingly, research suggests that a diet rich in fruits and vegetables may reduce the risk of GERD by about 33%. But how do probiotic foods fare against them? Let’s find out why taking probiotic foods for acid reflux can be more effective.
Are probiotic foods beneficial for acid reflux?
You might have heard many benefits of probiotics—from boosting digestion to strengthening your immunity—but do they help with acid reflux? The answer is a resounding yes! Probiotics are beneficial bacteria in your gut that help keep your digestive health in check. As most symptoms of acid reflux have something to do with your stomach, the solution also lies there.
You can find these good bacteria in several fermented foods. However, you might be hesitant to try them out, thinking they might cause excessive belching or gas and worsen your condition. But that’s not entirely true! The following are the reasons why probiotic foods are good for acid reflux:
- Improves digestion: Probiotics help break down food and absorb nutrients, reducing the chances of undigested food sitting in your stomach and making you feel bloated. This helps reduce the frequency of acid reflux episodes.
- Reduces inflammation: A healthy gut microbiome can help reduce inflammation throughout your body, including your digestive tract. This can help soothe the irritation caused by acid reflux.
- Prevents excessive acid production: Probiotics can help regulate the production of stomach acid, preventing it from overflowing into your oesophagus and causing heartburn.
- Moderate stomach acidity levels: Probiotic foods replenish the good bacteria in the gut, helping maintain a healthy pH level in the stomach and reducing the risk of acid reflux.
Do you feel your gut is imbalanced? The Good Bug’s Gut Balance is an effective probiotic that restores gut health. Listen to why experts recommend this product and how to take it by watching the video below.
5 best probiotic foods for acid reflux
Do you want to suffer from bloating, gas, and heartburn forever? No, right? Acid reflux is far from pleasant, but do not lose hope; foods packed with beneficial bacteria can help. Don’t go guessing the most effective probiotic foods for acid reflux; the ones you buy from stores may not be naturally fermented or lack live or active bacterial cultures. So, let’s discover the top 5 fermented foods that help with acid reflux!
Yoghurt
Yoghurt is not just a delicious snack; it is also loaded with beneficial probiotics like Lactobacillus acidophilus. These probiotics help maintain a healthy balance of gut bacteria, reducing inflammation and improving digestion. However, opt for unsweetened options with a label, ‘live and active cultures,’ such as Greek yoghurt or plain yoghurt.
Kimchi
A staple in Korean cuisine, kimchi is another probiotic-rich food filled with essential nutrients and vitamins, such as C and K. It has anti-ulcer properties and a high lactic acid bacteria content, making it effective in supporting gut health and reducing bloating.
Red chilli peppers give your meals a spicy kick, but be careful if you have a sensitive stomach.
Sauerkraut
This fermented cabbage dish is brimming with lactobacilli, which aids in digestion and may help slow down acid reflux symptoms. Also, the tangy flavour of sauerkraut can help stimulate your digestive juices, assisting in the breakdown of food. However, ensure you opt for naturally fermented, unpasteurised sauerkraut to reap the probiotic benefits.
Kefir
Kefir is an excellent option for people intolerant to lactose. It is a fermented milk product with a rich diversity of healthy bacteria, such as Bifidobacterium bifidum and yeast strains. Kefir can be more potent in promoting digestion and easing acid reflux symptoms.
Try adding kefir to smoothies, oatmeal, or cereal for a nutritious and delicious breakfast.
Kombucha
Kombucha is a fermented tea that offers a tasty way to boost probiotic intake. With its variety of flavours, it is not only enjoyable but also supportive of digestive health, helping you manage acid reflux symptoms.
Also read: Probiotic Health Drinks in India and Their Benefits
Incorporating probiotic-rich foods into your diet can be a delicious and effective way to manage acid reflux. Remember, while probiotics are a powerful tool, they work best when combined with other lifestyle changes. By making small adjustments to your diet and daily habits, you can significantly reduce the frequency and severity of acid reflux symptoms.
Are you finding it difficult to choose the best probiotic foods for acid reflux? Experiment with diverse options and get your palates on a flavourful ride. Don’t worry if you’re not a yoghurt fan or dislike the tangy taste of kimchi. The Good Bug offers the benefits of good bacteria through our high-quality, clinically proven probiotic supplements. Visit our website to learn more about gut health and support your well-being!
References
https://www.medicalnewstoday.com/articles/314690
https://www.healthline.com/health/gerd/probiotics-for-acid-reflux
https://www.goodrx.com/conditions/heartburn/probiotics-acid-reflux
https://omnibioticlife.com/blogs/blog/probiotics-for-acid-reflux
https://www.healthieruny.com/resources/fermented-foods-for-acid-reflux
https://www.news-medical.net/health/Foods-for-Heartburn.aspx
https://www.aarp.org/health/conditions-treatments/info-2017/foods-help-acid-reflux-fd.html
