Acid reflux disease, or GERD, causes belching, burning pains, bloating and chest discomfort in many people after meals and after overeating. Antacids bring temporary relief from heartburn, but learning how to prevent acid reflux is the real answer to getting healthy. If you are prone to heartburn, relief can be achieved by planning and following a special diet and making some lifestyle changes. A diet including all the foods you can eat safely, and the elimination of those foods that cause pain and discomfort will get you headed in the right direction. Avoiding acid reflux disease is important for your long-term health to prevent the onset of possible complications later.
Step 1
Keep a record of everything you eat including the time of day, and how you respond to those foods. By having a record of the foods you consume, you'll have a better idea, as time goes on, about which foods may create acid reflux and aggravate your condition. Eliminate these foods from your diet.
Step 2
Eat small meals more frequently to avoid creating symptoms. Chew your food well to begin the digestive process in your mouth, adding saliva to the mix. By chewing food thoroughly and eating smaller meals, there will be less bulk in your stomach to exert pressure on the lower esophageal sphincter, thus reducing reflux symptoms.
Step 3
Eliminate milk from your diet. According to registered dietician Gloria Tsang, milk and many dairy products encourage acid production, creating GERD symptoms.
Step 4
Avoid carbonated beverages, alcohol, coffee, orange and grapefruit juices that stimulate acid production in the stomach, irritating the stomach and esophageal lining.
Step 5
Stop eating white sugar and flour products, processed foods, fast foods and food made with wheat which causes problems for many people. Dr. Theodore A. Baroody emphasizes in his book, "Alkalinize or Die," that all wheat, especially that which is highly processed contributes to allergies, gluten intolerance and creates an acidic condition in the body and aggravates the digestive process.
Step 6
Eat complex carbohydrates, whole grains and starchy vegetables, such as sweet potatoes and plantains. These foods bind to excess stomach acids and are soothing to the digestive tract. Dr. Baroody mentions the best whole grains to prevent acid reflux are highly alkaline and include amaranth and millet.
Step 7
Create an alkaline state in the stomach by adding organic fruits and vegetables to your diet. These serve to moderate acid production and prevent painful symptoms, according to Dr. Baroody.
Step 8
Lose weight. The incidence of acid reflux disease is higher in overweight people. Get in involved in an exercise program to help shed the pounds, says the Mayo Clinic.
Tips and Warnings
- Don't give up. Changing eating habits after a lifetime of choices takes patience. If you fall off the wagon, get right back on with the next meal.
- The information offered here is for educational purposes and is not meant to replace medical advice.
Things You'll Need
- Journal
- Fresh fruits and vegetables
- Organic whole grains
References
- "Alkalinize or Die," Dr. Theodore A. Baroody, 1991
- Mayo Clinic
- HealthCastle.com
