Acid reflux often occurs after eating a meal or certain foods that cause heartburn, a burning feeling in the chest and stomach. Acid contents in the stomach back up when an esophageal muscle does not shut tightly. Certain foods can weaken the muscle or cause digestive difficulties that lead to acid reflux. GERD, or gastroesophageal reflux disease, causes frequent acid reflux that requires changes in diet and medication to reduce stomach acid production. Avoiding trigger foods can help reduce acid reflux, but other foods can prevent or reduce the symptoms of acid reflux.
Protein
Protein may provide long-term acid reflux protection by strengthening the esophageal muscle, according to HealthCentral. Choose lean meats, poultry without fatty skin, fish and low-fat dairy products. Fatty foods with protein may aggravate acid reflux because fats tend to cause slow digestion. This makes the stomach secrete more acid to result in acid reflux. Grill or broil meats. Eat baked, grilled or broiled fish instead of fried fish dishes.
Whole Grains
Whole grains can absorb excess stomach acid because of their bulky texture, LoveToKnow explains. Whole grains calm the stomach to prevent acid backup. They also contain fiber to help digestion and various vitamins and minerals, including selenium, which may protect the lining of the esophagus, HealthCentral notes. Frequent acid reflux may harm the esophagus over time and even lead to cancer. Whole grains also provide the advantages of making you feel full without the indigestion and gas, causes of acid reflux, from fatty foods. Whole grain foods include oatmeal, whole wheat breads, pastas and crackers, brown rice, buckwheat, wild rice and popcorn.
Fruits and Vegetables
High-fiber fruits and vegetables digest rapidly to decrease or eliminate acid reflux. The fiber in these natural foods helps clean the intestinal tract to avoid digestive problems that may trigger acid reflux. Fruits and vegetables may also stave off any temptation for high-fat foods because they can satisfy the appetite. Bananas, peaches, pears, apples, berries and melons can help prevent acid reflux, according to Jackson Siegelbaum Gastroenterology. Avoid citrus fruits, which contain acidic substances that may promote acid reflux, fried vegetables and creamy vegetables or creamy vegetable soups.
Low-Fat Sweets
You can still enjoy snacks and desserts by choosing low-fat products with 3 g or less fat per serving, Jackson Siegelbaum advises. Avoid snacks or desserts made with oils or high in fat. Carbonated beverages and coffee may trigger acid reflux. Decaffeinated teas and juices not made with citrus can replace those products.
References
- HealthCentral: Heartburn Center-Prevention
- LoveToKnow: Foods to Eat with Acid Reflux
- Jackson Siegelbaum Gastroenterology: Acid Reflux Diet
- MayoClinic.com: Whole Grains-Hearty Options for a Healthy Diet
- National Digestive Diseases Information Clearinghouse: Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)
