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If you’ve ever experienced acid reflux or indigestion, you know how uncomfortable and disruptive it can be. From heartburn to bloating, these digestive issues can affect your daily life. While medication can help, dietary changes are a key part of managing symptoms and reducing flare-ups. As a dietitian, I’m here to share some effective dietary strategies that can help soothe your digestive system and keep acid reflux and indigestion in check.

Identify your triggers
Indigestion and acid reflux can be a sign that your stomach acids are too high. Common triggers for increasing stomach acids are stress (this includes being sick and poor sleep), caffeine (especially on an empty stomach), red meat, hot spices, acidic foods (tomatoes, vinegar and products which contain these, like canned pilchards and mayonnaise) and lack of sufficient hydration. It’s important to identify what your common triggers are to help guide the management of your symptoms.

1. Eat smaller, more frequent meals
One of the simplest ways to prevent acid reflux and indigestion is to avoid overeating. Large meals can put pressure on your stomach, leading to acid backflow into the oesophagus. Instead, opt for smaller meals spread throughout the day. This helps your body digest food more efficiently and reduces the likelihood of reflux.

2. Avoid trigger foods

Certain foods are known to trigger acid reflux and indigestion. These include:

• Spicy foods
• Citrus fruits (oranges, lemons)
• Tomatoes
• Chocolate
• Fatty or fried foods
• Caffeinated beverages
• Alcohol

If you notice specific foods worsening your symptoms, try eliminating them from your diet for a few weeks to see if there’s an improvement.

3. Don’t lie down right after eating.

Staying hydrated helps your digestive system function properly. Water can also dilute stomach acid and help prevent acid reflux. However, avoid drinking large quantities of water with meals, as it can increase stomach pressure and exacerbate symptoms.

4. Limit carbonated drinks
Carbonated drinks, including soda and sparkling water, can cause bloating and increase stomach pressure, leading to reflux. Choose still water or herbal teas like ginger or chamomile, which are known for their soothing and anti-inflammatory properties.

6. Listen to your body
Managing acid reflux and indigestion doesn’t require drastic changes but rather thoughtful dietary adjustments. By eating smaller meals, avoiding trigger foods, and focusing on soothing, alkaline foods, you can help keep symptoms under control. If your symptoms persist or worsen, it’s important to consult a healthcare professional for personalised advice.
By making simple, mindful changes, you can improve your digestive health and enjoy your meals without discomfort.