Certain foods and drinks can trigger acid reflux by increasing the production of stomach acid or weakening a muscle in the esophagus. Acid reflux often results in a burning sensation of heartburn in your upper chest and throat. Sometimes you can taste acidic or bitter contents in the back of your mouth. Whole milk and dairy products, including yogurt, may worsen acid reflux because of fat content. Low-fat or fat-free versions, however, may reduce or relieve symptoms.
Causes
Acid reflux occurs when stomach acid backs up into the esophagus. A muscle in the esophagus, called the lower esophageal sphincter, normally protects you from reflux, opening when food or drink enters the stomach and then contracting. A weakened muscle does not shut tightly and allows acid backup. Foods that relax the muscle and trigger acid reflux include foods containing saturated fat, such as whole milk and yogurt. Other triggers include fried foods, tomato-based products, chocolate, caffeine, citrus fruit and juices, carbonated beverages and alcohol.
Protein and Reduced Fat
You can include protein sources, which contain saturated fat, in an acid reflux diet by reducing the associated fat. For example, while whole milk and whole-milk products may contribute to acid reflux, skim milk or low-fat yogurt may not be as problematic. Other low-fat or fat-free dairy products, as well as lean meats with all visible fat trimmed off and poultry without skin, are other proteins you may include in an acid reflux diet. Because people have different trigger foods, though, you may have to test out low-fat milk or low-fat yogurt to see if they cause heartburn symptoms.
Night Symptoms
Drinking milk before bedtime is a folk remedy for people who suffer from acid reflux and heartburn during the night. Milk has a soothing effect on the stomach and throat, providing temporary relief. But milk also has a rebound effect that can cause heartburn later. Milk tends to encourage more stomach acid secretion, which contributes to acid reflux. It's better to sleep on an empty stomach or have a few wheat crackers before bedtime. You should also avoid lying down or sleeping two to three hours after a meal.
Skim Milk Remedy
Skim milk may work as a remedy for quick relief from heartburn if you don't have antacids or acid-reducing medication available. The remedy includes sipping a small amount of skim milk and remaining upright for 30 minutes for relief from heartburn. Make certain you use skim milk, though, and not milk with fat content, which can encourage acid reflux.
References
- National Digestive Diseases Information Clearinghouse; Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD); May 2007
- McKinley Health Center: The GERD Diet
- HealthCastle.com; Acid Reflux Diet; Gloria Tsang, R.D.; Nov 2004
- "The Complete Idiot's Guide to First Aid Basics"; Stephen J. Rosenberg, M.D., et al.; 1996
