What could be worse than enjoying a hearty meal to your heart’s content, only to feel your throat burn and your stomach churn? 
That’s acidity for you.

Acidity, also known as acid reflux, is a condition where the stomach produces an excessive amount of gastric acid. This acid can sometimes travel upward into the oesophagus, which, unlike the stomach, isn’t protected by a mucous lining. As a result, it can cause irritation and inflammation in the oesophagus, often experienced as a burning sensation in the chest or throat.

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Other common symptoms of acid reflux include:

• Non-cardiac chest pain
• Bloating
• Heartburn
• Nausea
• Difficulty swallowing

While occasional acid reflux is fairly common and usually not a cause for concern, frequent episodes should not be ignored. Persistent acid reflux can lead to more serious conditions such as:

• Gastroesophageal Reflux Disease (GERD): a chronic and more severe form of acid reflux
• Gastrointestinal bleeding: bleeding anywhere along the digestive tract
• Peptic ulcers: sores that develop when gastric acid begins to erode the stomach lining

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Acid reflux can also have a significant impact on gut health. Inflammation of the gut lining can reduce the population of beneficial bacteria, allowing harmful bacteria to thrive. This disrupts the gut microbiome, reducing its diversity and impairing various functions essential to overall health.

Fortunately, the issue of acidity can often be managed through mindful eating. By avoiding foods that trigger acid reflux and including foods that soothe the stomach and support digestion, you can significantly reduce the discomfort and improve your gut health.

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7 Foods That Cause Acidity

Citrus fruits

Lemons, oranges, grapefruit, and berries such as strawberries, raspberries, and blueberries are acidic, with pH levels typically ranging from 2 to 4. They contain acids like citric acid and are rich in vitamin C, which can lower the body's pH, making it more acidic. Consuming citrus fruits, especially on an empty stomach, can also trigger heartburn and worsen acid reflux symptoms.

Spicy foods

Spicy foods often contain a compound called capsaicin, which is responsible for causing a painful, burning sensation in the stomach and can aggravate heartburn. Capsaicin may also stimulate acid production in the stomach, potentially worsening the symptoms of acid reflux and heartburn.

Fried and fatty foods

Excessive consumption of high-fat and oily foods, such as pizza, burgers, fries, ice cream, and other deep-fried snacks, can trigger symptoms of heartburn, slow down digestion, and potentially lead to acid reflux. Fatty foods also increase pressure on the lower oesophageal sphincter, which can cause it to relax and allow acid to escape into the oesophagus. Additionally, a high intake of fats stimulates greater bile production to aid digestion, which can further elevate acid levels in the body.

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Caffeinated drinks

Caffeinated drinks, especially coffee, but also tea and cola, can contribute to acid reflux. While some individuals may tolerate caffeine better than others, it's generally advised to limit excessive caffeine intake to avoid triggering reflux. Interestingly, a study by Current Research in Food Science (CRFS) suggests that the more roasted the coffee beans, the lower their acidity tends to be.

Carbonated beverages

Studies suggest that the consumption of carbonated beverages like soft drinks can stimulate the release of gastric acid in the body, potentially triggering symptoms of acid reflux. These drinks typically have a pH ranging from 2 to 4, making them highly acidic. Additionally, their high sugar content can lead to enamel erosion and other dental issues such as cavities.

Chocolate

Although chocolates are not acidic, they contain a compound called methylxanthine, which is similar to caffeine and can relax the lower oesophageal sphincter, leading to acid reflux. Chocolates also have high levels of fat in the form of cocoa butter, which can further increase the production of gastric acid in the stomach.

Tomatoes and tomato-based products

Tomatoes are naturally acidic and contain both citric and malic acids, with a typical pH of around 4. Their acidity can cause relaxation of the lower oesophageal sphincter, potentially triggering acid reflux and heartburn. Tomato-based products such as ketchup, canned tomatoes, and tomato juice are also highly acidic and may worsen symptoms in those prone to acidity.

7 Foods That Help Reduce Acidity

Oatmeal and whole grains

Oatmeal and other whole grains are rich in fibre, and studies suggest that fibre-rich foods can help reduce acid reflux. Oats, in particular, can absorb excess stomach acid, which helps regulate acid levels and supports healthy digestion.

Bananas and melons

One of the simplest and most effective ways to combat acidity is by including alkaline fruits in your diet. Fruits like bananas and melons have a high pH level, making them naturally alkaline and ideal for relieving acid reflux symptoms. Bananas, in particular, are rich in potassium, which helps strengthen the stomach’s mucous lining, offering protection against irritation and acid-related discomfort.

Ginger

Ginger, a staple in Indian households for its medicinal properties, is a well-known remedy for various gastric issues. Its natural anti-inflammatory effects help ease symptoms of acid reflux by reducing stomach acidity and promoting faster gastric emptying. In doing so, ginger supports smoother digestion and helps regulate the digestive process.

Green vegetables

Green vegetables like spinach, broccoli, kale, beans, and cucumber are alkaline in nature, rich in fibre and water content, and low in fat. These qualities make them excellent for supporting digestion, soothing the stomach, and preventing acid reflux. Their high nutrient content also helps protect the stomach lining and reduce the risk of heartburn symptoms.

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Yoghurt and Probiotics

Although yoghurt has a low pH, it can help alleviate symptoms of acid reflux, largely due to the presence of probiotics. These beneficial bacteria support healthy digestion and contribute to overall gut health. Yoghurt also has a naturally cooling effect, which can soothe the stomach and oesophagus, offering relief from heartburn. Including probiotics in the diet helps maintain a balanced gut microbiome, which is essential for digestive well-being.

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Nuts and seeds

Nuts and seeds that are alkaline in nature, such as pumpkin seeds, almonds, flaxseeds, and sesame seeds, are considered sources of healthy fats. Their low acidity can help reduce the risk of acid reflux and heartburn. Additionally, some seeds, like fennel seeds, are high in fibre and aid in digestion, making them a beneficial addition to an acidity-friendly diet.

Herbal tea

Herbal teas like chamomile and liquorice tea possess anti-inflammatory properties that help soothe the stomach and oesophagus. Rich in antioxidants, they aid digestion and also have calming effects, which can help prevent stress-induced acid reflux.

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Dietary and Lifestyle Tips to Improve Digestive Health

Adopting healthy food habits and steering clear of acidity-triggering foods is only one part of managing acidity. It's equally important to be mindful of a range of other factors that contribute to good gastric and gut health.

• Foods can affect individuals differently. The way a body reacts to certain foods depends on various factors such as environment, lifestyle, existing dietary habits, and allergies. Because of this, it's essential to pay attention to how your body responds and take note of any food sensitivities or intolerances, especially when dealing with acidity or any related condition. Maintaining a food diary to track your daily intake and observe how different foods affect your body can be a helpful habit.
• Maintaining a consistent eating schedule is key. Try to avoid heavy meals and overeating, especially at night, as large meals take longer to digest and may lead to excessive gastric acid production. Instead, opt for smaller, more frequent meals throughout the day to support smooth digestion.
• Staying hydrated is also crucial. Water helps dilute stomach acid and supports overall digestion. However, it's best to avoid drinking large amounts of water immediately after meals, as it can interfere with the acids necessary for breaking down food. Aim to leave a gap of about 30 minutes before drinking water post-meal.
• Incorporating regular physical activity into your routine can also aid digestion and help regulate gastric acid levels. Exercise supports a healthy body weight, which is important because excess weight can place pressure on the stomach and trigger acid reflux.
• Lastly, stress is a lesser-known but significant contributor to acid reflux and heartburn. Managing stress through mindful habits or relaxation techniques can go a long way in keeping these symptoms in check.