Acid reflux is a condition in which the contents of the stomach start working themselves back up into the esophagus. This may causes feelings of discomfort, heartburn or even severe pain. Other less-known symptoms include coughing, swallowing difficulty, hiccups, belching and a hoarse voice. Although there are many medications to help relieve the pain and discomfort, neutralize the acidic contents of the stomach and even block the production of stomach acid, the best way to treat acid reflux is to prevent it from happening. Diet therapy will help you make sure the foods that you choose to eat improve your health and prevent the symptoms from occurring.
Foods to Avoid
In general, it is recommended you document which foods you tolerate well and which foods make symptoms worse. However, eliminating some food offenders might prevent and reduce your symptoms of acid reflux. Foods that are very strong in flavor usually exacerbate reflux symptoms. Avoid foods like peppermint and spearmint and chocolate. Also, caffeine is very strong on the stomach. Avoid drinking caffeinated beverages such as regular tea, coffee, energy drinks and sodas. Foods high in fat also tend to make symptoms worse. Avoid eating fried meats or deli-cut meats such as bacon, sausage, pepperoni and hot dogs. Other high-fat foods include whole milk and whole dairy products, pastries and other high-fat desserts and cooking fats such as oil and butter. Nuts and seeds are also very high in fat, so you should stay clear of them as well. Finally, when it comes to fruits and vegetables, you are going to have to evaluate which ones do not cause any symptoms. Every person reacts to fruits and vegetables differently, so avoid those you have not tolerated well in the past.
Foods to Include
Nutrition therapy for acid reflux also includes a health component. There are certain foods you can eat more of to improve your overall health. In general, any low-fat or fat-free dairy product is not only well-tolerated by people with reflux, but it also provides vitamin A, D and calcium. In order to get the adequate amounts of daily protein, eat tender, well-cooked lean or low-fat meats, poultry or fish. Eggs and soy also are low in fat and are good sources of protein. Grains that are prepared without any added fat are also good for you and won't make symptoms worse. Try eating more whole grains, as these are high in fiber and will help in keeping the acid down. When it comes to fruits and vegetables, you are going to have to monitor which ones are well-tolerated and which ones are not. However, once you find those that do not cause any symptoms, try eating at least five servings of each every day. Fruits and vegetables are very low in fat and contain important nutrients such as vitamins and minerals.
Lifestyle Tips
There are certain lifestyle changes you can make in order to improve your overall health and help control your symptoms. Exercising at least three or four times every week will make you feel better and will make your body more efficient in general. Another thing you can do is avoid using clothing that is too tight, as this may worsen acid reflux symptoms. Also, if you have symptoms at night, first, do not lie down until three hours have passed since the last time you ate, and try raising the head of your bed eight to ten inches. This helps gravity do its thing. Don't try to raise your head with extra pillows, though, as you change positions as you sleep during the night. Finally, try eating small, frequent meals throughout the day in a calm, relaxed place where you can sit and enjoy your meals. This will help you digest your food better.
Sample One-day Menu
For breakfast, eat one cup of cooked oatmeal with some fruit on top, and one glass of soy milk or low-fat milk. Cinnamon is very strong in flavor and can irritate the stomach, so avoid using it on the oatmeal. For lunch, eat about three ounces of cooked chicken breast, a small salad with low-fat dressing, one whole-wheat roll and a cup of cut fruit. As an afternoon snack, you may eat about four whole wheat crackers with low-fat cottage cheese and one glass of apple juice. Finally, for dinner, eat one cup of pasta with vegetables, and for dessert, eat a fruit salad. Remember to let three hours pass before you go to bed to prevent symptoms at night.
When to See a Doctor
You should call your doctor if your symptoms get worse or if you don't see any improvements with any lifestyle change or with medication. Also, if you have bleeding, severe coughing, vomiting, chronic hoarseness of the voice, loss of appetite and severe difficulty and pain swallowing, call your doctor immediately.
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