Gastroesophageal reflux disease, also referred to as GERD, occurs when the lower esophageal sphincter muscle does not function properly. This muscle is responsible for opening to allow food into the stomach and then closing behind it. When the muscle does not close as it should, stomach contents leak back, or reflux, into the esophagus causing pain, burning and discomfort. Occasional heartburn is common and doesn't necessarily mean you have GERD; however, heartburn that occurs more than twice a week may be considered GERD. Certain foods and eating behaviors are associated with episodes of reflux and are avoidable.
Beverages
When choosing beverages, consider passing on carbonated drinks completely, especially colas and energy drinks that contain caffeine. Unfortunately, carbonated beverages and foods containing caffeine may trigger reflux episodes. Other caffeinated beverages to avoid include coffee, tea and chocolate. Alcoholic beverages are also notorious for contributing to GERD. In some cases, you may get by with an occasional glass of wine or cup of coffee, but you will need to experiment to find out. Mint, such as peppermint and spearmint, may also contribute to GERD so avoid all mint-containing beverages and foods.
Spicy and Fatty Foods
Avoid foods that are high in fat as they may contribute to GERD. Stay away from all greasy and fried foods, as well as dairy products that are not labeled as low-fat or fat-free. In addition, some people have difficulty consuming any dairy products, so talk with your doctor if this is the case. Spicy foods can also contribute to GERD, so consider this when seasoning foods. Avoid black pepper, chili powder and other spicy additives. You might also want to avoid spicy restaurants, such as Mexican, Thai and Indian, cuisines. If you love spicy foods, experiment with small quantities prior to consuming an entire serving.
Acidic Foods
Foods that contain higher levels of acid may also increase episodes of reflux. If you are a citrus lover, you will not be happy to learn that citrus fruits, such as oranges, lemons and grapefruit, make the list of culprits. This would also apply to citrus juices such as orange juice and lemonade. Tomatoes and tomato-based products also contain high amounts of acid. Avoid spaghetti, pizza and other foods made with tomatoes, as well as tomato-based vegetable juices. Potatoes, onions and cranberries are additional high-acid foods that may worsen GERD.
Eating Considerations
Changing your eating behaviors may improve GERD. Eat slowly and consume small meals throughout the day to help keep stomach acids even. Never lie down with a full stomach and eat your last meal at least two hours prior to bedtime. In addition, try elevating your head about 6 inches while sleeping. To elevate your head, tilt your bed by placing blocks under the head of your bed or use a wedge under your body. Using normal pillows under your head is usually not adequate to achieve proper head elevation.
References
- Medhelp: Foods to Avoid and Eating Behaviors for Acid Reflux
- Cleveland Clinic: GERD or Acid Reflux or Heartburn Overview
- FamilyDoctor.org; Heartburn; FamilyDoctor.org Editorial Staff; July 2010
- University of Wisconsin School of Medicine and Public Health: Gastroesophageal Reflux Disease
- Treat-Acid-Reflux.com: Five Foods to Avoid for Your Acid Reflux Diet
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