Acid reflux often occurs when stomach acid moves back into the esophagus, which can irritate the lining and cause a burning sensation. In most cases, people resort to medications such as proton pump inhibitors (e.g., omeprazole and pantoprazole), which effectively relieve symptoms but may have unwanted side effects with prolonged use, like an increased risk of stroke, kidney damage, and even dementia.

However, did you know that your eating habits can greatly influence acid reflux? One of the most promising diets attracting scientists' attention is the Mediterranean diet. This diet, long known for its positive impact on heart health, preventing osteoporosis, and improving mood, is now proving to be a natural solution for acid reflux as well.

What is the Mediterranean diet?

The Mediterranean diet is based on the traditional eating habits of people from Mediterranean countries like Greece, Italy, and Spain. It involves consuming plenty of fruits, vegetables, nuts, legumes, whole grains, and oils rich in unsaturated fatty acids (these are 'good' fats that help lower cholesterol). Additionally, this diet includes less red meat, dairy products, and processed foods.

Why is the Mediterranean diet effective for acid reflux?

An American study conducted by the Northwell Health's Feinstein Institute for Medical Research compared the effectiveness of the Mediterranean diet with medications for acid reflux. Over six weeks, participants following the Mediterranean diet reduced their intake of animal products (to 5% to 10% of their total daily food intake) and avoided coffee, tea, alcohol, carbonated drinks, chocolate, spicy, fatty, and fried foods. The results were astounding – 62.6% of the participants following this diet experienced a significant reduction in reflux symptoms, while medication treatment was successful in 54.1% of participants.

Scientists found that the Mediterranean diet is naturally anti-inflammatory, helping reduce inflammation in the body, including in the esophagus. Furthermore, this diet is high in fiber, aiding digestion and preventing constipation, which can exacerbate acid reflux.

Key components of the Mediterranean diet:

• Fresh fruits: apples, pears, bananas
  
  
• Vegetables: broccoli, spinach, bell peppers
  
  
• Whole grains: brown rice, quinoa, whole grain bread
  
  
• Nuts and seeds: almonds, walnuts, chia seeds
  
  
• Legumes: lentils, chickpeas
  
  
• Fish and seafood: salmon, sardines
  
  
• Olive oil: as the primary fat source

Practical tips for reducing acid reflux:

• Eat smaller meals more frequently.
  
  
• Avoid foods that trigger acid: fatty, fried, and spicy foods, chocolate, alcohol, carbonated drinks.
  
  
• Don't lie down immediately after eating. Wait at least two to three hours.
  
  
• Elevate the head of your bed to prevent acid reflux at night.
  
  
• Drink more water and avoid sugary drinks.

If you often experience acid reflux, considering a dietary change is worthwhile. The Mediterranean diet is not only effective in alleviating symptoms but also offers numerous other health benefits. Moreover, it is natural and has no side effects commonly associated with long-term medication use. Before making significant dietary changes, it's always advisable to consult with a doctor or nutritionist.