Reflux, or gastroesophageal reflux, occurs when acid from the stomach enters the esophagus. While most people experience reflux occasionally, it can become uncomfortable and cause damage to your esophagus if it occurs too frequently. If you experience reflux symptoms often, a diet to reduce the amount of acid that enters your esophagus may be helpful.
Background
The lower esophageal sphincter, or LES, is a ring of muscle that separates the esophagus from the stomach. When the LES relaxes or opens spontaneously, acid and even food from the stomach can enter the esophagus. You may experience a burning sensation in your chest, sore throat, cough and pain with swallowing when this happens. The inflammation from stomach acid can erode the esophagus over time and ultimately cause damage to the cells resulting in bleeding or cancer.
Foods to Avoid
Certain foods may increase your risk of reflux and avoidance of these foods often helps with reflux symptoms. Chocolate contains a compound called methylxanthine, which relaxes the LES and thus promotes acid reflux. Coffee also exacerbates reflux in many people, though if you tolerate it you may continue to drink it. Other foods that often worsen reflux include alcohol, mint, carbonated beverages, citrus products and tomato products. Different foods exacerbate reflux in each person, so keeping a food diary of what you eat and reflux symptoms that subsequently occur will help you pinpoint the foods that worsen your symptoms.
Meal Content
Large amounts of food in your stomach put pressure on the lower esophageal sphincter, making reflux of acid into your esophagus more likely. Meals that are high in fat are digested slowly and remain in your stomach for longer periods of time. For this reason, small meals with a low fat content eaten regularly throughout the day are preferable to three large meals. A breakfast to reduce reflux symptoms could include two slices of whole-wheat toast, a banana and a cup of skim milk.
Considerations
Other lifestyle changes may also help your reflux symptoms. For example, avoiding clothing that is tight around your abdomen and avoiding tobacco use both help reduce reflux symptoms. Since acid can enter your esophagus more easily when lying flat, avoid eating within three hours of bedtime and stay sitting or standing upright during and after each meal. Weight loss is often helpful as increased abdominal girth increases the pressure on your lower esophageal sphincter. If these suggestions do not relieve your reflux symptoms, your physician may prescribe medication to reduce the amount of acid your stomach produces.
