Acid reflux results from stomach acid backup, usually after a meal, which causes the pain in the chest and throat known as heartburn. When food enters the stomach, a muscle valve in the esophagus opens and then closes to prevent reflux of the stomach's contents up into the esophagus. A weakened esophageal muscle does not close properly and can allow stomach contents, including acid, to back up into the esophagus. People with acid reflux may focus on the foods that cause acid reflux, but plenty of tasty, healthy foods can help reduce and even eliminate the problem.
Identify Triggers
Certain foods trigger acid reflux by relaxing the esophageal muscle. Offending foods may include fatty or spicy foods, tomatoes and tomato sauces, citrus fruits, chocolate, peppermint, caffeine, carbonated beverages and alcohol, according to the University of Wisconsin School of Medicine and Public Health. These foods may or may not trigger your acid reflux, because people react differently to foods. Find out the offending foods for you and enjoy the others.
Healthy Grains
Whole grains contain complex carbohydrates that fill the stomach with bulk and absorb excess acid, LoveToKnow.com explains. Whole grains help calm the stomach and prevent acid reflux. You can eat whole-wheat breads, cereals and pastas without fear of acid reflux. Other grains include baked potatoes, brown rice, beans and barley.
Fiber
Like whole-grain foods, fruits and vegetables have plenty of fiber, Penn Medicine points out. You need to avoid citrus fruits, which have acidic properties, but apples, pears and peaches are fine for the throat and stomach. Bananas are even known to have a natural antacid effect in the body. Make sure you eat vegetables fresh or steamed, not fried.
Protein
Fatty foods can aggravate acid reflux, but you can still have plenty of protein foods that may actually strengthen the esophageal muscle, according to LoveToKnow.com. Choose lean meats with all visible fat cut off and poultry without the skin. Grill or broil meats instead of frying them. Grilled, broiled or baked fish also help prevent acid reflux. If you want a snack or dessert, try low-fat products.
Considerations
Eat smaller, frequent meals throughout the day. Heavy meals stay in the stomach longer, making digestion difficult and promoting excess acid that can cause heartburn. Eating smaller, healthy meals can also help you avoid gaining extra weight. Excess fat increases pressure inside the abdomen and raises the risk of acid reflux. Sit upright when eating and wait two to three hours before lying down after you eat to avoid heartburn.
