Acid reflux causes the burning sensation of heartburn in the upper chest and stomach. You may experience a sour or bitter taste in the back of your mouth from acid regurgitation. Excess weight can increase acid reflux symptoms by putting pressure on your abdomen, pushing on the stomach to produce acid backup into the esophagus, MayoClinic.com points out. Weight loss can relieve or reduce symptoms as part of an acid reflux diet.
Causes
Acid reflux occurs when an esophageal muscle, known as the lower esophageal sphincter, becomes relaxed and allows stomach acid to rise back up into the esophagus. The muscle normally contracts after food enters the stomach to prevent acid reflux. Frequent acid reflux indicates gastroesophageal reflux disease, or GERD. High-fat foods and heavy meals increase pressure on the muscle and may also slow down digestion to increase acid buildup in the stomach, according to the McKinley Health Center, University of Illinois at Urbana-Champaign.
Trigger Foods
Avoiding or eliminating foods that trigger acid reflux helps to prevent symptoms. Many foods that commonly aggravate acid reflux contain high fat or calories, so this aids in weight loss when you avoid them in your diet. Fatty or fried foods, spicy foods, chocolate, mints, alcohol and sugar-laden carbonated beverages may worsen heartburn. Other products may include tomatoes, citrus fruit, coffee or tea. You can determine your own particular triggers for acid reflux and avoid them through the process of elimination to reduce symptoms.
Fruits and Vegetables
High-fiber fruits and vegetables digest rapidly so the stomach does not require excess acid secretion, which decreases the risk of acid reflux. Plenty of fruits and vegetables also help in a diet for weight loss. Avoid citrus fruits if you find they cause heartburn, but safe fruits for acid reflux protection include bananas, peaches, pears, apples, melons and berries. Choose raw or steamed vegetables as often as possible. Avoid fried or creamy vegetables.
Whole Grains
Whole-wheat or multigrain bread, whole-wheat pasta, whole-grain cereals, oatmeal, oat bran, brown rice and barley aid in digestion and provide you with a full feeling without the weight gain from high-fat foods. Whole grains rich in selenium may protect the esophagus from damage, HealthCentral notes. Frequent acid reflux harms the esophageal lining and can cause Barrett's esophagus, which changes cells and leads to esophageal cancer.
Low-Fat Choices
Protein foods may contain high amounts of fat, but you can choose lean meats, skinless chicken or turkey and fish to lower your fat intake. Protein may strengthen the esophageal muscle to avoid acid reflux. Replace whole-milk dairy products with low-fat or fat-free dairy foods. Eat low-fat or nonfat snacks when you get the urge for sweets to enjoy yourself once in a while and maintain your healthy weight.
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