Acid reflux is also known as gastroesophageal reflux and can develop into gastroeophageal reflux disease. Reflux occurs when your lower esophageal sphincter, a valve between your stomach and esophagus, spontaneously opens, or does not adequately close. This allows contents in your stomach to rise up into your esophagus, the tube between your mouth and stomach. Digestive fluids, which are acidic, can be included with the food that rises up into your esophagus. Symptoms of acid reflux include heartburn, a burning pain that occurs in the chest region, mid-abdomen, or behind the breast bone. Other symptoms can include trouble swallowing, dry cough, or asthma symptoms. Consuming a nutrient-rich diet that avoids trigger foods can be helpful to treat acid reflux or help relieve and control its symptoms.
Decrease Your Fat Intake
Meals high in fat can reduce the pressure of your LES, according to the McKinley Health Center. This can lead to a slowed rate of stomach emptying and increase your risk for acid reflux. Avoiding meals that are high in fat and reducing your total fat intake may help you reduce and improve symptoms. Foods high in fat include fried foods, such as french fries and onion rings, commercially prepared cookies, cakes, and pies. Other foods high in fat include fatty cuts of meat, high-fat dairy products and chips. To decrease your fat intake, you can choose lean cuts of meat and poultry, low-fat dairy products, fruits and vegetables and whole grain breads and cereals.
Avoid Chocolate
If you experience acid reflux, chocolate may be triggering your symptoms. According to the McKinley Health Center, chocolate contains methylxanthine, a substance that can decrease the pressure of your LES and lead to smooth muscle relaxation. This allows contents of the stomach to rise back up into the esophagus. You may need to monitor your own reaction to chocolate to see if it is a trigger.
Avoid Common Irritants
Certain foods are acidic and can irritate your esophageal and stomach lining, contributing to acid reflux symptoms. These foods include citrus fruits and juices, such as grapefruit, oranges, and pineapple, coffee, caffeinated beverages, and tea. You may find it helpful to avoid these foods. Choose fruits that are lower in acid to replace the citrus fruits. Good choices include berries and cherries. Drinking clear fluids, such as water, low-fat milk and unsweetened vegetable juices, can also be good choices.
Smaller Meals
Consuming smaller meals may help you avoid the occurrence of acid reflux. If you eat large amounts of food, your stomach is easily filled and food is more likely to rise back up into your esophagus. You may find it helpful to consume smaller, low-fat meals throughout the daily, rather than having fewer, large meals. Base your meals on whole grains, low-fat protein sources, and fruits and vegetables, and you may be able to avoid or reduce acid reflux triggers.
