Your esophagus is a tube that takes the food you chew into your stomach. Once food enters your stomach, natural acidic juices help break down the food for digestion. Acid reflux occurs when a sphincter in your lower esophagus has trouble closing and sometimes fails to keep your stomach contents down. This can causes burning sensations often referred to as heartburn. However, you can often reduce acid reflux discomforts by adjusting your diet.
Low-Fat Proteins
Fatty foods can worsen acid reflux because they tend to linger in the stomach and cause your body to produce larger amounts of stomach acid for proper digestion. Many protein-rich foods can also be high in fat, but lower fat options are available. When selecting dairy, choose skim or low-fat milk and fat-free or low-fat yogurt over whole milk and other full-fat dairy products. When choosing meat, fish and fat-trimmed, skinless poultry tend to cause fewer acid reflux problems than poultry with the skin, cold cuts, beef, bacon and sausage. Other lean protein options include legumes, peas, beans, soy products and eggs.
Low-Acid Fruits
Acidic fruits can cause further irritation to an already inflamed lower esophagus. Fruits such as pears, bananas, apples, berries and melons tend to produce fewer unwanted side effects. Limit your intake of tomatoes and citrus fruits such as pineapple, oranges and grapefruit, recommends Jackson Siegelbaum Gastroenterology. Also consider if these acidic fruits are contained in other products you consume; tomato sauce, orange juice and pineapple sherbet may be just as likely to cause acid reflux problems.
Gentle Vegetables
Although most vegetables won't cause acid reflux issues, garlic and onion are known to make symptoms worse, according to MayoClinic.com. Additionally, vegetables prepared with dairy, fried, or processed with vinegar can aggravate acid reflux. To play it safe, avoid cream-style vegetables, fried vegetables such as French fries, and vinegar-prepared vegetables such as pickles and canned artichokes. Emphasize milder vegetables such as carrots, cabbage, broccoli, baked potatoes and green beans.
Whole Grains
Whole grains such as brown rice, oatmeal and quinoa break down slowly in your bloodstream and help tie up excess levels of stomach acid, according to HealthCastle.com. Emphasize these over refined carbohydrates such as white bread and white rice. Also, make sure that the whole grains you eat aren't prepared using whole-fat dairy products. An oatmeal cookie, for example, is typically made with a large quantity butter and may prompt acid reflux problems.
Mild, Low-Fat Treats
You shouldn't have to avoid the occasional indulgence just because you are prone to acid reflux. Most desserts that contain up to 3 g of fat in each serving tend to be safer, according to Jackson Siegelbaum Gastroenterology. Also consider what is going into your tasty food or drink. Because citrus and whole-fat dairy can cause problems, an orange flavored milkshake may not be the best option. However, a raspberry sorbet should be fine. Chocolate and mint are two other common dessert ingredients that can aggravate acid reflux, so avoid them whenever possible. Also steer clear of indulgences made with alcohol and caffeine, which can worsen acid reflux.
References
- MayoClinic.com; Heartburn: Lifestyle and Home Remedies; May 21, 2011
- MedlinePlus: Heartburn
- National Digestive Diseases Information Clearinghouse; Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD); May, 2007
- Jackson Siegelbaum Gastroenterology; Gastroesophageal Reflux Disease; Frank W. Jackson, M.D.
- HealthCastle.com: Acid Reflux Diet
