If you suffer from heartburn or acid reflux, you already know how gut issues onset by poor food choices can put a damper on (arguably) one of the most important events of the week: game night.
Described as irritation which occurs when acid produced in your stomach travels up your esophagus because your lower esophageal sphincter (a ring of muscle at the entrance to your stomach) closes as soon as food passes through, opens too often or doesn’t close all the way. This annoyance, which has very little to do with your heart, can cause hiccups, burping, or worse, nausea.
Instead of the typical game day foods, we’ve listed some gut-friendly alternatives below.
1. Spicy food
While I consider myself somewhat of a taco connoisseur (especially during on the edge of your seat sporting events), consuming Sriracha and chili pepper covered tortillas prior to binge watching the NBA Finals is a sure fire way to being miserable missing out on all the action. After all, spices are inherently known for irritating the stomach lining.
Swap for: chicken
A staple of The Reflux Diet, poultry can be baked, grilled, sautéed – you name it. Note: Shy away from lathering your chicken in sauces or dressings high in acid and fats. If you must indulge, experts suggest no more than one tablespoon (or less).
Seafood such as shrimp, lobster, and other shellfish is also highly recommended on this diet.
2. Peppermint
According to the University of Maryland Medical Center, this breath saver has proven to soothe upset stomachs, calm mild skin irritations and numb headaches. Unfortunately, it also relaxes the sphincter; in turn, making symptoms worse by improving the flow of bile.
Swap for: ginger
In moderation, ginger is considered one of the best foods for acid reflux sufferers. This root which can be diced, peeled, even caramelized and is packed with anti-inflammatory properties, sure to soothe gastrointestinal conditions.
3. Alcohol
A good brew may go hand-in-hand with watching the game, but according to research published in the Journal of Zhejiang University Science B., it also relaxes your muscles, allowing acid to move up your esophagus.
Swap for: water
Sometimes, the simplest solutions make the most sense. Tufts Medical Center recommends drinking eight glasses of water per day to help reduce GERD, gastroesophageal reflux disease symptoms.
4. Citrus
In a survey of approximately 400 patients with gastroesophageal reflux disease, 72 percent of participants reported increased heartburn after drinking either orange or grapefruit juice, the journal JAMA Internal Medicine reported.
Swap for: banana or melon
Not only do bananas make a great snack, but they sit pretty at a low pH 5.6. Melon like honeydew, cantaloupe, and watermelon are also great options for people with acid reflux as their pH level sits at 6.1 – just a hair stronger than our yellow friend.
5. Caffeine
According to the McKinley Health Center at the University of Illinois at Urbana-Champaign caffeinated drinks like lightly roasted coffee blends and soda may boost acid in the tummy. Not to mention, soda’s carbonation creates unsightly bloat and cramps.
Swap for: herbal tea
Not only does this ancient drink boost weight loss, but it helps improve digestion and soothe common stomach conditions like heartburn and acid reflux. Can you say win-win?
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