Food travels to your stomach by way of your esophagus. As it travels, food encounters a muscle called the lower esophageal sphincter muscle, which is the gateway into your stomach. When food reaches the lower esophageal sphincter muscle, also called the LES, the muscle opens long enough for food to pass into the stomach and then closes behind it. In some cases this muscle can weaken, which causes it to malfunction and not close properly. This allows contents from your stomach to seep back up into your esophagus, referred to as reflux. Eating foods that are less likely to cause reflux will decrease episodes and provide relief.
Low-Acid Foods and Spices
Consuming low-acid foods are less likely to aggravate your reflux. Citrus fruits, such as oranges, tangerines and grapefruit are high in acid and can trigger reflux so stay away from these. Also, refrain from eating tomatoes and tomato-based products. Other fruits and vegetables are generally fine to consume but sample them in small amounts first to see how you they affect you. Also, season meals with mildly flavored spices and herbs and limit your intake of spicy foods, such as black pepper, onions and chili peppers.
Low-Fat Foods
Do not eat high-fat or fried foods. Foods that are high in fat will stay in your stomach longer, which might produce additional stomach acids. Eat lean meats, such as skinless poultry, fish and pork. Trim all visible fat from meat and use lean cooking methods, such as baking, broiling or roasting. Consume low-fat or fat-free dairy products, such as yogurt, cheese and milk and skip the whole-milk varieties. Eat snacks that are low in fat such as baked chips or try air-popped popcorn without butter.
Beverages
Drink beverages that are free of alcohol, caffeine, chocolate, spearmint and peppermint. Drink mild herbal teas, caffeine-free sodas and low-fat smoothies. Fruit juices that contain 100 percent juice and do not contain tomato or citrus products are additional beverages you can try.
Eating Tips
Avoid eating within 2 to 3 hours of bedtime and never lie down with a full stomach. Consume small meals several times a day to even out stomach acid production. Eat slowly and remain upright for a minimum of 30 minutes after eating. Also, drink lukewarm water after meals and snacks to help dilute stomach acids. Keeping a food journal may also be helpful to track foods that are both problematic and well tolerated.
