Acid reflux develops when the esophagus muscle fails to close securely after eating, causing acid to rise into the esophageal area and creating heartburn, according to MayoClinic.com. Heartburn symptoms from acid reflux often stem from eating the wrong foods. However, there are a variety of foods that provide safety from acid reflux. If you have other health problems that may interfere with diet adjustments, contact your dietitian or physician for the proper treatment.
Lean Meats, Fish and Poultry
Choose lean meats, such as turkey and chicken, and remove all visible areas of fat when cooking meals. Fatty meats contribute to acid reflux. According to the University of Maryland Medical Center, the protein in lean poultry and meats helps strengthen esophageal muscles. Flavor meats with garlic or herbs and onion in their dehydrated, dried form. Onions and garlic in other forms can aggravate heartburn. Choose fish, which can contain omega-3 essential fatty acids, which helps to decrease acid reflux symptoms and inflammation. Examples of beneficial fish include tuna, herring, mackerel and other cold-water fishes.
Fiber Foods
Vegetables and fruits contain beneficial nutrients such as antioxidants and fiber that guard against cell damage from oxidation. Peaches, pears, apples, melons, bananas and berries contain properties that prevent acid reflux, reports Jackson Siegelbaum Gastroenterology. Avoid citrus fruits, such as tangerines and limes, which can trigger heartburn. Most vegetables provide protection from acid reflux, except creamy or fried vegetables, which may lead to heartburn. Pastas and whole-wheat breads provide healthy amounts of fiber. Oatmeal and whole-grain cereals also contain fiber, which helps protect against acid reflux symptoms. According to MayoClinic.com, when fiber foods are ingested, they tend to take up room in the stomach, which provides a full feeling. This prevents overeating, which often leads to acid reflux.
Sweets
Focus on low-fat treats to enjoy a dessert or snack without heartburn. Fat-free or low-fat yogurt with fruit usually provides a sweet taste without acid reflux. Avoid peppermint and chocolate, which can trigger heartburn. Although carbonated drinks can lead to acid reflux, you can enjoy natural fruit juices and diet, decaffeinated teas. Refrain from drinking fruit juices made from citrus fruits, as they contribute to acid reflux. Drinking plenty of water daily helps prevent acid reflux as well, reports MayoClinic.com.
References
- University of Maryland Medical Center: Gastroesophageal Reflux Disease and Heartburn-Prevention
- University of Maryland Medical Center: Gastroesophageal Reflux Disease
- Jackson Siegelbaum Gastroenterology: Gastroesophageal Reflux Disease Diet
- Mayo Clinic: Dietary fiber: Essential for a healthy diet
- Mayo Clinic: GERD: Lifestyles and home remedies
