Thousands of people worldwide suffer from heartburn, acid reflux or gastroesophageal reflux disease (GERD). If you're one of them, you know that your diet has a lot to do with your symptoms. Certain "trigger foods" can catalyze reflux in some people, and other foods can intensify or worsen heartburn that's already present. You may be able to improve your symptoms by recognizing and avoiding the foods that affect you most negatively.
Food Effects
The lower esophageal sphincter (LES) is a muscle that divides the esophagus and stomach. According to the National Digestive Diseases Information Clearinghouse, when the LES spontaneously opens and doesn't close properly, the result is a back flow of stomach contents into the esophagus. When the LES relaxes or weakens--an effect that some foods are likely to cause--the risk of reflux increases. Foods that often cause the LES to relax include fatty foods, fried foods, coffee, chocolate, tea and alcohol.
Trigger Foods
Many people who suffer from acid reflux have the same trigger foods, or foods that worsen their symptoms. According to Jackson Siegelbaum Gastroenterology, a clinic based in Pennsylvania, the most common triggers are oils, fatty foods, spicy foods, fast food, cream and cream-based sauces, mint, whole milk, tomatoes, onions and citrus fruits. Some of these foods have a tendency to relax the LES, and others can irritate the lining of the esophagus and make reflux even more uncomfortable.
Personal Triggers
Not all trigger foods are an issue for everyone with reflux or GERD. However, some people have personal trigger foods that aggravate their conditions and don't seem to bother other people. These individual triggers may include nuts, carbonated beverages, mayonnaise and some vegetables that are particularly gaseous, such as cauliflower and Brussels sprouts.
Considerations
How you eat and when you eat may be nearly as important as what you eat in managing acid reflux. The Pediatric/Adolescent Gastroesophageal Reflux Association (PAGER) notes that patients should avoid exercise for at least 30 minutes after eating, choose small meals instead of large meals, chew slowly and carefully and avoid eating within several hours of reclining or going to bed.
Remedies
Acid reflux brought on by trigger foods can occasionally be soothed with medication, but natural methods can help. The Mayo Clinic recommends avoiding trigger foods altogether if you suffer from heartburn regularly. It also urges reflux patients to wear loose, comfortable clothing, maintain a healthy weight, refrain from smoking and elevate the heads of their beds to ease strain on the LES.
