When digestive fluids splash into your esophagus, acid reflux--also called acid indigestion and heartburn--is the painful result. Acid reflux is a sign of gastrointestinal reflux disorder, or GERD; other symptoms may include hoarseness and a bitter taste. Changing your diet can reduce symptoms of GERD. According to GI Care, a good diet for GERD includes all the food groups, with an emphasis on restricting specific foods that may stimulate production of excess acid. Consult your doctor or a nutritionist for help in creating a diet to reduce acid reflux.
Protein
Eat foods high in protein to strengthen the lower esophageal sphincter muscle, which can help keep digestive acids from splashing back into the esophagus. Dairy products, such as milk, yogurt and cottage cheese, are good choices, but they should be low-fat; GI Care notes that whole milk can aggravate acid reflux. Lean beef, poultry, tofu and fish are also excellent sources of protein. "Better Homes and Gardens," which suggests a turkey sandwich as appropriate for a low-acid diet, notes that a turkey sandwich made with 2 oz. of turkey contains 28 g of protein and 4 g of beneficial fiber.
Whole Grains, RIce and Oats
Eat whole wheat bread and whole grain cereals to get the benefit of their high selenium content. In a study titled "Waist to Hip Ratio, Weight Gain, and Dietary and Serum Selenium Are Associated With DNA Content Flow Cytometry in Barrett's Esophagus," conducted by Gaile L. Moe et al and published in the January 2000 issue of "Nutrition and Cancer," researchers found that selenium may have protective effects against cell changes in Barrett's esophagus, a precancerous complication of GERD. Mediterranean Book suggests rice and oats, as well as whole grains, as a base for an acid-reducing diet, and recommends mixing steamed vegetables with rice for a stomach-friendly, healthy alternative to stir fry.
Fruits and Vegetables
Fresh fruits, high in antioxidants, vitamins, minerals and fiber, are an important component of an acid reflux diet, but you should avoid or restrict citrus and acidic fruits such as oranges, lemons, grapefruits, pineapples and tomatoes. Instead, snack on apples, bananas, melons and mangoes; according to Mediterranean Book, these are low acid fruits. GI Care notes, however, that you should take a daily dose of vitamin C if you restrict your intake of citrus fruits. Fresh vegetables are another good source of antioxidants and vitamins. "Better Homes and Gardens" recommends potato and zucchini as examples of beneficial vegetables in an acid reducing diet. Carrots--high in beta-carotene and vitamin A--are also a good source of the fiber needed for healthy digestion.
Foods to Avoid or Restrict
Try to identify foods which aggravate your GERD. Common offenders are beverages containing caffeine, chocolate, citrus or acidic fruits, spicy foods, peppermint, spearmint and alcohol. Avoid the use of both diet and regular sodas; according to Health Central, all carbonated beverages increase the risk for GERD. If you have trouble swallowing as a result of GERD, you should avoid tough and fibrous meats, vegetables with skins and doughy bread. If you still smoke cigarettes, try to banish them. GI Care warns that nicotine weakens the lower esophageal muscle, and can aggravate GERD.
