Acid reflux is the regurgitation of food, liquid and acids from the stomach back up into the esophagus. This backup sometimes results in heartburn, or acid indigestion, which causes a burning feeling in the esophagus and chest, and an unpleasant sour or bitter taste in the back of the mouth. These symptoms are often worse when lying down or bending over after a meal or snack. Acid reflux can be managed with lifestyle changes, including changes in the types and amounts of food you eat.
Eat Less, More Often
A diet for acid reflux can include foods from all the basic food groups: fruits, vegetables, low-fat or fat-free dairy products, lean meats, and grains such as cereals, breads, pasta and rice. Eat a balance of foods from different food groups at every meal, but eat small portions of everything. To help control acid reflux, it is better to eat five or six smaller meals throughout the day than three regular-size meals. Eat all meals and snacks at least two or three hours before lying down.
Excess weight puts more pressure on the abdominal area and stomach and increases the risk of acid reflux. If you are overweight, losing weight can reduce the number and severity of acid reflux events. The best diet plan for losing weight is to continue to eat the foods you enjoy but eat smaller portions and less food overall.
Recommended Foods
When you choose foods from each food group, focus on non-irritating varieties that are non-acidic and low in fat. Choose skim or 1% low-fat milk, low-fat or fat-free yogurts; steamed or boiled vegetables; ripe fruit such as bananas, apples, pears melons and peaches; non-greasy breads, rolls, muffins and other baked goods; lean meats, chicken, fish and turkey; low-fat and non-creamy soups; little or no added fat and non-spicy garnishes and seasonings.
Avoid These Foods
Different foods trigger symptoms in different people. Everyone with acid reflux has to experiment. Many people with acid reflux feel better if they avoid fried and sauteed foods, all high-fat foods, chocolate, peppermint or spearmint flavoring, whole milk, creamy foods, spicy foods, condiments such as ketchup and mustard, and any food or beverage that contains alcohol or caffeine.
When the esophagus is already irritated from acid reflux, limit or avoid acidic fruits and juices, such as orange, grapefruit, pineapple, and tomato. Caffeinated beverages, including teas, coffee, colas and other soft drinks, decaf coffee and some herbal teas, may be especially irritating to an inflamed esophagus.
