Acid reflux often causes heartburn, a burning sensation in the chest and throat, or an acidic taste in the back of your mouth after eating. Symptoms may result from a weakened muscle in the esophagus, called the lower esophageal sphincter, which does not contract tightly after food enters the stomach. Foods and meals that overwork the stomach and delay stomach emptying may also lead to indigestion and acid reflux. Changing your regular diet helps reduce or avoid symptoms.
Fiber
Fiber foods digest smoothly to avoid overworking the stomach or causing it to excrete excess acid during digestion. This reduces the risk of acid reflux. High-fiber foods include fruit, vegetables and whole grains. Bananas, apples, peaches, pears, melons and berries work well in an acid reflux diet. However, citrus fruits, such as oranges and grapefruit, have acidic content that may trigger heartburn. Tomatoes and tomato-based products may also result in acid reflux for some people. Whole grains, such as bread, pasta, cereal, oatmeal and brown rice, aid digestion and may absorb excess acid in the stomach. Whole grain foods contain selenium, which may protect the esophageal lining from cell damage due to frequent acid reflux.
Fatty Foods
High-fat or fried foods may relax the lower esophageal sphincter and also slow down digestion to increase the risk of acid reflux. Large meals also tend to increase the risk of indigestion and heartburn. Avoid fatty or greasy foods, creamed foods or soups and many fast foods as well as chocolate and whole-milk products, which contain high amounts of saturated fat. When choosing animal protein foods, select lean meats, poultry without skin, fish and low-fat or nonfat dairy items. Limit your consumption of sweets to nonfat candies and low-fat or fat-free snacks and desserts.
Drinks
Citrus fruit juices, coffee or other caffeinated beverages, soft drinks and alcohol may result in acid reflux by relaxing the esophageal muscle. Limit or avoid these beverages. Try having more decaffeinated, herbal teas, non-citrus fruit juices and water. Drink small amounts of liquid during mealtimes to avoid indigestion or heartburn. Drink fluids at other times throughout the day.
Specific Triggers
Although common offenders that cause acid reflux include fatty, spicy or fried foods, citrus fruits, caffeine and chocolate, you may have your own specific triggers. People respond differently to foods. What bothers you may not affect others. Some meals contain ingredients unknown to you. If not sure what causes your acid reflux symptoms, spend a week making mental or written notes about the foods you have eaten and the symptoms you experience afterwards. The process of elimination will help reduce or prevent acid reflux.
