Acid reflux often causes the burning feeling in the upper chest and throat known as heartburn. You may experience a sour taste in the back of your mouth from stomach acid backup. Acid reflux occurs when an esophageal muscle does not close tightly after eating, according to the National Digestive Diseases Information Clearinghouse. Indigestion can also lead to acid reflux. Certain foods relax the esophageal muscle or cause digestive problems, but you can alter your diet to include foods that suppress acid reflux.
Whole Grains
Whole-wheat pasta, whole-wheat or multigrain bread, whole grain cereal, oatmeal, bran flakes, oat bran muffins and brown rice contain fiber-rich properties to digest easily and suppress acid reflux. Whole-grain foods also provide a feeling of fullness to satisfy your appetite without risking digestive problems, such as indigestion, caused by fatty foods. The selenium in whole grains may protect the esophagus, Health Central notes. Chronic acid reflux can damage the lining of the esophagus over time.
Fruits and Vegetables
Fruits and vegetables, high in fiber, also digest rapidly. The stomach does not need excess acid secretion during the digestive process and this reduces the risk of acid reflux. Limit or avoid citrus fruits such as tomatoes and tomato products that encourage heartburn. Eat bananas, apples, pears, peaches, strawberries and raspberries. Consume plenty of fresh or steamed vegetables to get all of their nutrients. Keep fresh vegetables, such as celery or carrots, in the refrigerator for quick snacks. Avoid fried or creamy vegetables that may promote acid reflux, Jackson Siegelbaum Gastroenterology advises.
Protein
Protein may protect and strengthen the esophageal muscle to prevent stomach acid backup into the esophagus, Health Central states. Protein works to build muscles in the body. Because some protein foods contain saturated fats that may contribute to acid reflux, consume low-fat protein foods, including lean meat, skinless chicken or turkey, fish and low-fat or fat-free dairy products.
Legumes, Nuts and Seeds
Lima beans, black beans, baked beans, lentils and split peas contain high amounts of fiber, according to the website Mayo Clinic. Almonds, pecans, pistachio nuts and sunflower seed kernels also contain high fiber. Brazil nuts, walnuts and soybeans are rich in selenium to help prevent acid reflux. Snacking on nuts and seeds makes a healthy alternative to sugary or fatty snacks.
Snacks and Drinks
Reduce your risk of acid reflux by choosing low-fat or fat-free sweets and desserts. Jackson Siegelbaum recommends snacks with 3 g fat or less per serving. Choose fat-free candies, such as red licorice or jellybeans, instead of chocolate. Drink fruit juices, avoiding citrus products, or decaffeinated herbal teas. Coffee, tea and caffeinated soft drinks may trigger acid reflux.
References
- National Digestive Diseases Information Clearinghouse: Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)
- HealthCentral: Heartburn Center-Prevention
- Jackson Siegelbaum Gastroenterology: Gastroesophageal Reflux Disease Diet
- MayoClinic.com: High-Fiber Foods
- DietaryFiberFoods.com: Selenium: Food Sources high in Selenium, Health Benefits and Toxicity of Selenium
