Eating the right foods helps to relieve or prevent acid reflux. An acid reflux diet also aids digestion because the foods eaten usually digest rapidly to avoid stomach acid backup. Acid reflux occurs when acidic contents rise back into the esophagus after eating. The reaction can cause heartburn, a burning sensation in the chest and stomach. You may also feel a sour taste in the back of the mouth from acid reflux. Dietary changes as well as over-the-counter or prescription medication reduce symptoms.
Identification
Your first step in an acid reflux diet may include eliminating foods that result in acid reflux. Symptoms arise because an esophageal muscle relaxes and allows stomach acid contents to flow back up into the esophagus, according to the McKinley Health Center, University of Illinois at Urbana-Champaign. Certain foods that relax the muscle and trigger acid reflux may include fatty or fried foods, tomato products, citrus juices, chocolate, coffee, mint, alcohol and carbonated beverages. You may have particular foods that result in acid reflux. Take note of the foods you have eaten following an experience with acid reflux and eliminate them from the diet to reduce symptoms.
Mealtimes
Eating smaller, frequent meals helps to avoid acid reflux. High-fat or large meals decrease pressure on the esophageal muscle and also delay stomach emptying. The stomach requires more acid secretion during digestion to increase the risk of acid reflux. Penn Medicine recommends eating six times a day, having three small meals and three healthy snacks instead of three large meals during the day.
Fiber Benefits
Foods that aid digestion and reduce or prevent acid reflux include whole grains, fruits and vegetables. These foods contain high amounts of fiber to prevent digestive problems, such as gas or constipation, which encourage acid reflux. Include plenty of whole-grain breads, pasta or cereals in your meals. Oatmeal, oat bran and brown rice also provide whole-grain benefits. Most fruits and vegetables work effectively in an acid reflux diet. Avoid citrus fruits if you find the acidic quality increases acid reflux symptoms and fried or creamy vegetables.
Low-Fat Choices
Focus on low-fat products for protein. Instead of fatty meats, choose lean beef, skinless poultry and fish. Low-fat or fat-free dairy products can replace whole-milk items. Protein helps to repair muscle and may play a role in strengthening the esophageal muscle to protect against acid reflux, HealthCentral notes. Low-fat choices also help when you get urges to snack. Fruit, oat bars, low-fat cookies or fat-free candies can satisfy your desire for sweets.
Weight Management
Sitting upright while eating prevents acid reflux symptoms. Wait at least two to three hours after eating before lying down or sleeping, MayoClinic.com advises. This gives your body time to digest foods and prevent stomach acid backup. An acid reflux diet, low in fats, also helps you maintain a healthy weight. Too many pounds around the waist can push on the stomach and contribute to acid reflux.
