A hiatal hernia occurs when part of the stomach enters the chest cavity through a hole in the diaphragm. Researchers are not sure exactly why they develop, but hiatal hernias are very common, estimated to impact up to 60 percent of people by the age of 60. The primary symptom of a hiatal hernia is indigestion; certain foods and lifestyle habits can increase a person’s chances of experiencing uncomfortable symptoms.
Unless a person has an unusually severe and problematic hiatal hernia, the best way for them to reduce or prevent symptoms is to make dietary and lifestyle adjustments. Managing stress and practicing stress-reducing strategies, such as walking, being in nature, mindfulness, meditation, or yoga, may also help manage symptoms.
Understanding Hiatal Hernias
A hiatal hernia involves a part of your stomach extending or pushing through a small opening (hiatus) in your diaphragm. The diaphragm is a parachute-shaped muscle that extends along the rib cage, under the lungs, and helps you breathe in and out. Your food pipe passes through the muscle to connect to the stomach.
The main symptom of a hiatal hernia is acid reflux, which is when acid and other stomach contents flow back up the food pipe. You may experience heartburn (burning sensation in the chest), sore throat, belching, and epigastric pain, among others. Chronic acid reflux may also lead to gastroesophageal reflux disease (GERD). What you eat may soothe or worsen these symptoms. In fact, dietary adjustments and other lifestyle changes are often the first line of management for acid reflux, GERD, and hiatal hernias.
Sometimes surgery may be necessary.
Read also: Hiatal Hernia and Diet
General Dietary Recommendations
Hiatal hernia diets are similar to those recommended for GERD. The first step is usually identifying triggers (foods that cause symptoms to worsen) and then avoiding these foods. Not everyone has the same trigger foods, so it may be worth paying close attention to the relationship between what you eat and your symptoms.
Non- or low-acidic foods may reduce the likelihood and severity of hiatal hernia and GERD symptoms. The best food choices for people with hiatal hernias are non-acidic, minimally processed, and high in fiber. There may be some exceptions for those who have food intolerances. Elimination diets may be helpful for improvement of symptoms and identification of triggering foods.
Foods to Eat
Safe foods to eat may include:
- Leafy greens
- Beans and peas
- Whole grains
- Lean proteins, including tofu and fish
- Whole nuts and seeds
- Non-citrus fruits and juices
- Artichoke and asparagus
- Ginger
- Low-fat, non-sweetened dairy products
- Cardamom
- Coriander
- Apple cider vinegar
- Non-caffeinated teas, especially green teas
- Cinnamon
Examples of foods to eat may include:
- lean meats, such as turkey and chicken
- other lean proteins
- rice, pasta, and breads
- non-citrus fruits, such as apples and bananas
- crackers or pretzels
Fermented or cultured foods that are rich in probiotics (acid-neutralizing stomach bacteria) may also help reduce hiatal hernia symptoms. It is important to note that consuming processed sugar alongside probiotics may be counterproductive. Popular fermented foods include:
Read also: Understanding Hiatal Hernia Before Weight Loss
- unsweetened yogurt
- kimchi
- kefir
- sauerkraut
- kombucha
- cheese
- miso
- tofu
- buttermilk
Some research has also shown that following specific diets that are high in the intake of fruits, vegetables, and whole grains, such as the Mediterranean diet, can also help to reduce the symptoms of GERD and hiatal hernias.
Foods to Limit or Avoid
Limiting or avoiding certain foods might help reduce and prevent symptoms of indigestion or GERD, including heartburn, bloating, gas, and regurgitation. It is a good idea for people with a hiatal hernia to limit or avoid foods that are acidic, rich, oily, or contain preservatives.
Foods to limit or avoid may include:
- Fried foods
- Spicy or highly seasoned foods
- Certain vegetables, such as garlic, onion, and peppers
- Smoked or salted fish
- Pickles, vinegar, or mustard
- Strongly flavored meats and sausages
- Strong cheeses
- Dried nuts and fruit
- Strong tea or coffee
- Alcohol
- Chocolate
The following foods are highly acidic or may weaken the lower esophageal sphincter, making it easier for stomach acids to back up into your esophagus. They may cause heartburn symptoms.
- Citrus foods, such as oranges, grapefruits, and lemons, and orange juice, grapefruit juice, cranberry juice, and lemonade
- Fatty and fried foods, such as fried chicken and fatty cuts of meat
- Tomato-based foods such as spaghetti sauce, pizza, chili, salsa, and tomato juice
- Coffee, tea (including decaffeinated versions), and alcohol
- Carbonated beverages
- Dairy products, such as whole milk, ice cream, and creamed food.
- Oil and butter
Mint has also been reported as a trigger for GERD symptoms in some people.
Read also: Lifestyle Changes for Hiatal Hernia
Additional Lifestyle Adjustments
Aside from diet, a person could try making some lifestyle adjustments to help manage hiatal hernia and GERD symptoms. Lifestyle tips for managing hiatal hernia symptoms include:
- Maintain a moderate weight
- Quit or avoid smoking
- Elevate the head while sleeping
- Eat smaller and more frequent meals
- Do not skip meals
- Drink fluids after a meal instead of during it
- Avoid eating or drinking late at night
- Eat slowly and chew food well
- Avoid eating foods that are very hot or very cold
- Avoid triggering foods
Other strategies to prevent and manage GERD, acid reflux, and hiatal hernia symptoms may include:
- Walking after eating and avoiding going to bed shortly after a meal
- Elevating the head of your bed so your chest is slightly higher than the legs
- Sleeping on your left side
- Managing your weight so it’s optimal for your age and height
- Stopping tobacco use if you smoke
- Skipping tight-fitting clothes, which can make your heartburn worse
- Asking a healthcare professional about over-the-counter (OTC) medications that may reduce acid in your stomach
- Taking probiotics and digestive enzymes
- Eating your meals in a calm and relaxing place
- Avoiding standing up while eating
Post-Surgery Diet
Recovering from hernia repair is not just about rest and medical care; diet plays a central role in how quickly and comfortably your body heals. Many patients wonder what to eat after hernia surgery, especially during the critical first few weeks when digestion is sensitive and energy demands are high. Making informed food choices can prevent complications such as constipation, bloating, or strain on the surgical site.
A post-hernia surgery diet is more than just a list of approved meals. After hernia repair, especially with mesh placement, the digestive system may respond differently to food. Gas, constipation, and slower bowel function are common. Choosing the right foods reduces pressure on the abdominal wall and speeds up healing.
Initial Liquid Diet
Doctors often recommend a liquid diet after hernia surgery, which allows the body to adjust. This stage is also critical for hydration. Even if appetite is low, sipping fluids steadily supports circulation, helps prevent constipation, and prepares the body to transition to soft foods.
Transition to Soft Foods
By the end of the first couple of days, many patients can shift from liquids to soft, easy-to-digest meals. Soft foods reduce digestive workload and deliver the energy needed for recovery. At this stage, portion control matters. Eating smaller meals more often keeps digestion smooth and avoids excess abdominal pressure.
Once healing is underway, patients can slowly expand their diet to include lean proteins, fiber-rich carbohydrates, and healthy fats. Recognizing how a hiatal hernia feels can guide decisions on introducing high-fiber foods without causing discomfort. Gradually reintroducing solids ensures that the digestive system adjusts without shock.
Foods to Avoid After Surgery
While focusing on foods to eat after hernia surgery, it’s equally important to know what to avoid. A smart diet for hernia patients after surgery means not only choosing nutrient-dense options but also steering clear of foods that disrupt digestion.
Stay away from spicy, fried, and processed foods, as well as carbonated drinks and heavy dairy.
Essential Nutrients for Healing
The body’s repair process relies heavily on specific nutrients.
- Protein: Essential for muscle and tissue repair.
- Vitamin C: Supports wound healing and immunity.
- Zinc: Speeds up cell regeneration.
- Omega-3 fatty acids: Reduce inflammation.
A nutrient-focused post-hernia surgery diet accelerates recovery while helping patients regain energy and strength. Hydration is just as important as food. Drinking adequate water prevents constipation and supports nutrient absorption. Balancing nutrition with these habits ensures a well-rounded recovery strategy.
Addressing Digestive Changes
One overlooked aspect of eating after hernia surgery is how the procedure temporarily impacts the digestive system. Hernia repair, particularly with mesh, can cause abdominal tightness, mild bloating, and changes in bowel patterns. Choosing softer foods early on and adding fiber gradually helps the intestines adapt without stress. Patients should also be cautious about overeating, as stretching the stomach too quickly may cause discomfort.
The Importance of Fiber
Fibrous foods are your best bet to help stave off constipation (and the hernia pain that can come with it), according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Avoiding constipation is also preventive, as chronic constipation can increase the risk of developing a hernia in the first place, MedlinePlus reports.
To fight constipation, the NIDDK recommends eating more high-fiber foods like:
- Fruits
- Vegetables
- Whole grains like spelt and buckwheat
- Legumes like lentils, peas, and beans
However, eating too many high-fiber foods too fast may lead to excess bloating, which can aggravate hernia symptoms in the first place, according to the Mayo Clinic.
Mendelian Randomization Study on Dietary Factors and Hernias
A study using Mendelian randomization (MR) analyzed the effect of dietary factors on hernias. MR identifies the causal relationship between exposures and outcomes by employing genetic variations as instrumental variables (IVs).
The study extracted dietary factors from the UK Biobank, including intake of alcohol, non-oily fish, beef, fresh fruit, oily fish, salad/raw vegetables, dried fruit, coffee, cereal, salt, tea, water, cooked vegetables, cheese, Lamb/mutton, pork, poultry, processed meat, and bread. The FinnGen biobank was used to obtain GWAS data on hernias as outcomes.
The main analysis of this study was performed using the weighted median, MR-Egger, and IVW methods. Cochran’s Q test was utilized to assess heterogeneity. To find potential outliers, the MR-PRESSO method was used.
Key Findings
- Alcoholic consumption per week reduced the risk of inguinal hernia.
- Alcohol intake frequency increased the risk of ventral hernia (mainly including incisional hernia and parastomal hernia).
- The intake of non-oily fish increased the risk of inguinal hernia.
- Salt added to food increased the risk of umbilical hernia.
- Cheese intake and dried fruit intake decreased the risk of ventral hernia, while cooked vegetable intake increased the risk of ventral hernia.
The study suggests that inguinal, umbilical, and ventral hernias are all related to dietary factors. It's important to note that neither the causality of non-oily fish consumption on inguinal hernia nor the causality of cooked vegetable intake on ventral hernia are particularly stable; they are affected by a single SNP.
Limitations of the Study
The study acknowledges several limitations:
- The inability to assess whether there was a U-shaped correlation between dietary factors and hernias due to continuous data on dietary factors being employed.
- The lack of GWAS data for the two demographics of sex and age, preventing stratified analyses.
- The inability to further divide dietary intake categories prevents a more detailed analysis.
- The analysis primarily focuses on individuals from Europe, making it difficult to extend the findings to other populations.
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