Acid reflux can be a debilitating issue for many individuals, both in terms of their comfort and the nutrition that they are able to enjoy. Coffee is one of the most popular beverages worldwide, but it is often a culprit in terms of causing and worsening acid reflux. Individuals who experience exacerbated acid reflux after consuming coffee may want to consider drinking other, healthier beverages.
The underlying cause of acid reflux is a faulty valve in the esophagus, known as the lower esophageal sphincter (LES). This valve prevents stomach acids from flowing upward into the esophagus and mouth. In individuals with acid reflux, the LES does not function correctly, allowing acids to escape into the upper digestive system. Coffee can increase the production of acids in the stomach, in addition to loosening the LES, compounding the problem.
Fortunately, there are many delicious, healthful beverages catered to individuals with acid reflux. Herbal teas brewed from products such as chamomile and coltsfoot have proven to be beneficial in easing digestive distress, as well as providing a delicious, calming beverage. The addition of additives such as honey, almond milk, and natural extracts such as ginger or peppermint can further improve the flavor and aid in digestion. Coconut milk and coconut water are also excellent sources of hydration, as well as providing proteins and minerals normally found in dairy products.
Fruit smoothies and juices are a great way to get important nutrients and rich flavor. Both smoothies and juices provide hydration to the body, as well as a variety of vitamins and minerals. Fresh fruits or vegetables blended in a blender provide nutrients that are not available when juices are extracted from food. Additionally, smoothies provide fiber, which aids in digestion.
Almond milk is an excellent source of calcium and other vital minerals and vitamins, and it is easily found in many stores. It is a great replacement for those wanting to reduce their cow’s milk consumption and it is far lower in sugar and carbohydrates. Almond milk also has anti-inflammatory properties and can help reduce acid reflux.
Decaffeinated beverages are an effective solution for acid reflux sufferers who still find themselves craving the flavor of coffee. Decaf options can provide flavor and enjoyment while remaining free of the adverse effects of caffeine. Additionally, some herbal teas, like yerba mate, contain small amounts of caffeine, providing a great cup of tea that can be enjoyed without resulting in acid reflux.
Those with severe acid reflux may want to avoid all caffeinated beverages, including tea. The breakdown of caffeine by the body is known to cause increased levels of stomach acids. Alternately, be aware that certain herbal teas, such as green or black teas, are known to contain caffeine, albeit in smaller amounts.
Finally, water is always an excellent choice for boosting hydration levels, reducing the sensation of heartburn, and soothing the digestive tract. In addition to helping to reduce acid reflux and aiding in digestion, water also helps to flush toxins from the body and replenish electrolytes lost in sweat.
Reducing Acid Reflux Symptoms
Making changes to one’s diet and lifestyle can also be effective in mitigating the symptoms of acid reflux. Habitually eating smaller amounts of food and avoiding meals late in the evening before going to bed can help to avoid the irritations of severe acid reflux symptoms. Also staying upright for several hours after eating, in addition to eating an hour before bed, can help reduce symptoms.
Making sure to remain physically active and maintaining an ideal weight can also be beneficial in reducing acid reflux symptoms. Additionally, certain stomach exercises, such as abdominal breathing and stretching, can help to maintain the integrity of the lower esophageal sphincter.
A final suggestion is to reduce stress levels as much as possible. Stress can significantly alter the release of acids in the stomach and compromise the LES, leading to increased acid reflux. Practices such as yoga, journaling, and deep breathing can help to reduce stress levels.
Alternative Beverages to Avoid Reflux
Finding the right beverage for a person’s individual acid reflux preferences is key to successful treatment. Herbal teas and a variety of other drinks are available as delicious options that can work to mitigate the irritating effects of acid reflux. Coconut milk and almond milk are tasty and provide elements not found in cow’s milk, while smoothies and juices can provide vital hydration and nutrition.
Decaffeinated coffee provides a strong flavor without the harmful acidity that can come with caffeinated drinks, while reducing reliance on coffee and introducing other beverages allows for a more diverse flavor palate. Finally, water is a safe and easy choice that can help to effectively reduce symptoms.
Preventative Measures for Acid Reflux
In tandem with finding the right beverages for reducing acid reflux symptoms, adopting preventative measures can help to maintain the stability of the lower esophageal sphincter. Taking smaller portions of food, avoiding late night meals, eating an hour before bed, and staying upright can all help reduce the effects of acid reflux. Additionally, physical activity and an ideal weight can also contribute to better digestive health.
Finally, reducing stress levels is an important factor in mitigating the symptoms of acid reflux. Practices such as deep breathing, yoga, and journaling can help to reduce stress and enhance overall well-being. Making certain lifestyle changes can be beneficial in achieving long-term relief from acid reflux symptoms.
Common Causes of Acid Reflux
Acid reflux symptoms occur when the lower esophageal sphincter (LES) malfunctions, allowing stomach acids to escape upward into the esophagus and mouth. This can be caused by a variety of factors such as an overly acidic diet, fatty foods, alcohol, and even stress. Coffee is one of the most common causes of acid reflux, as its consumption can cause the LES to weaken and further release acids.
Other foods such as onions, garlic, and citrus fruits can also cause acid reflux due to their acidic nature. Suppressing stomach acids with antacids or natural remedies can also cause gastroesophageal reflux, as can certain medications and smoking. All of these factors taken together can easily lead to severe acid reflux.
Practical Steps for Reducing Acid Reflux
The best way to address acid reflux is to make sure all of the aforementioned causes are avoided. Utilizing all the tips mentioned in this article and engaging in regular, moderate physical activity is an excellent way to bolster the health of the lower esophageal sphincter and mitigate the effects of acid reflux. Eating larger portions late at night and eating within 3 hours of sleep should be avoided, which is a typical practice for individuals suffering from acid reflux.
It is also advised to incorporate anti-inflammatory foods into the diet, such as turmeric, leafy greens, ginger, probiotic yogurt, and nuts. These items have the power to reduce acid reflux symptoms, as well as providing essential vitamins and minerals.
Finally, utilizing natural remedies such as chamomile tea and honey can help reduce inflammation and support the digestive system. Visiting a doctor and receiving expert advice is also recommended in order to determine the root cause of an individual’s acid reflux and provide lifestyle and dietary guidance tailored to the individual.
