If you experience acid reflux, stomach acid, and sometimes bile, regurgitate into your esophagus after eating. Occasional acid reflux is common and seldom cause for alarm. When it occurs frequently, it may indicate a chronic disorder known as gastroesophageal reflux disease, or GERD. According to the University of Maryland Medical Center, avoiding foods that trigger your symptoms and consuming nutritious foods may help reduce acid reflux and other symptoms related to GERD.
Fruits and Vegetables
Fruits and vegetables are rich in nutrients and fiber, yet relatively low in calories. Increasing your fruit and vegetable intake can help you manage your appetite, and, according to the Mayo Clinic, losing excess weight can help reduce the frequency of acid reflux and heartburn. Colorful fruits and vegetables, such as berries, cherries, tomatoes, kale and spinach, also provide rich amounts of antioxidants, which help your body defend itself from infections and disease. The University of Maryland Medical Center reports that a diet based on antioxidant-rich fruits and vegetables may help reduce GERD symptoms by preventing damage to cells in the digestive tract. Choose fresh, whole fruits over juices and dried or canned varieties with added sugars. Incorporate a variety of fruits and vegetables into your meals and snacks regularly for best results.
Lean Protein
Protein provides amino acids, the building blocks of lean tissue. Protein also enhances sustained energy and fullness between meals. Since saturated fat sources, such as beef and whole milk, can exacerbate acid reflux, Jill Klar and Annabel Cohen, authors of "Eating for Acid Reflux: A Handbook and Cookbook for Those with Heartburn," recommend plant-based protein sources. If dairy products do not contribute to your symptoms, low-fat varieties, such as skim or low-fat milk and yogurt, provide valuable amounts of protein and nutrients, such as calcium and vitamin D. Additional sources of protein include lean meat, skinless chicken and turkey breasts, fish, legumes and tofu. Use low-fat cooking methods, such as grilled, baking, broiling or steaming, over frying, for enhanced benefits.
Whole Grains
Whole grains are valuable sources of vitamins, minerals and fiber. According to the University of Maryland Medical Center, replacing enriched grain products, such as processed sweets, snack foods and white bread, with whole-grain equivalents may help alleviate acid reflux and heartburn symptoms. Examples of nutrient-rich whole-grain foods include 100 percent whole-grain breads and cereals, old-fashioned oats, long-grain brown rice, wild rice, quinoa and air-popped popcorn. For best nutritional benefits, choose breads and cereals that list whole grains as a primary ingredient and contain valuable amounts of fiber, or at least 2 to 3 grams per serving.
Healthy Fats
While saturated and trans fats can dampen heart health and trigger acid reflux, appropriate amounts of healthy fats can enhance your wellness. The University of Maryland Medical Center recommends plant-based oils, such as olive and canola oil, and omega-3 fatty acids, which can help reduce bodily inflammation. Valuable sources of omega-3 fats include fatty fish, such as salmon, tuna, lake trout and flounder, ground flaxseed, flaxseed oil and walnuts.
References
- University of Maryland Medical Center: Gastroesophageal Reflux Disease
- Mayo Clinic: GERD: Lifestyle and Home Remedies
- "Eating for Acid Reflux: A Handbook and Cookbook for Those with Heartburn"; Jill Sklar, Annabel Cohen; 2003
