Acid reflux occurs when stomach acid backs up into the esophagus. A muscle at the lower end of the esophagus, called the lower esophageal sphincter, weakens and allows acid backup. The esophagus carries food from the mouth to the stomach and a ring-like esophageal muscle acts as a valve between the esophagus and stomach. Large meals increase stomach acid production to encourage symptoms. A hiatal hernia may contribute to acid reflux. Obesity, pregnancy and smoking may increase the risk of acid reflux. An acid reflux diet includes vegetable greens to help protect against symptoms.
Acid Reflux Triggers
Certain foods trigger acid reflux by relaxing the esophageal muscle so it does not contract tightly after food enters the stomach. You may have specific triggers. Foods that cause your symptoms may not bother others and vice versa. Common foods that aggravate symptoms include fried and fatty foods, tomato-based products, citrus fruits, chocolate, caffeine, carbonated beverages and alcohol. Symptoms from acid reflux include heartburn, the burning sensation in your upper chest and throat, or an acidic taste in the back of your mouth.
Safe Vegetables
Safe green vegetables in an acid reflux diet usually include cabbage, spinach, broccoli, Brussels sprouts, asparagus, collard greens, green beans, kale, mustard greens and parsley. Enjoy vegetables fresh, steamed or lightly cooked. Some people who suffer from frequent bloating or gas may have to avoid particular foods including healthy vegetables such as broccoli, Brussels sprouts and cabbage, MayoClinic.com notes. Bloating may promote acid reflux. Avoid these vegetables if you find they lead to symptoms.
Large Meals
Heavy meals also result in acid reflux, as digestion takes longer than usual and the stomach requires more acid secretion, increasing the risk of symptoms. If you have a large meal that includes vegetables, don't immediately blame the vegetables for your acid reflux. Heavy and creamy sauces may also produce symptoms. Eat frequent, smaller meals throughout the day instead of three large meals to avoid indigestion and heartburn.
Dinner Vegetables
Jackson Siegelbaum Gastroenterology recommends avoiding creamed foods or soups in an acid reflux diet -- and that includes creamy-style vegetables, as well as fried vegetables. All other vegetables work effectively in an acid reflux diet. Some acid reflux diets allow a small amount of oil or vinegar, but this may depend on your own reaction, as people respond differently. A sample dinner for an acid reflux diet may include a green salad with vinegar and oil dressing, steamed broccoli, a broiled skinless chicken breast, brown rice, a whole grain roll with margarine, low-fat frozen yogurt and a medium apple.
References
- National Digestive Diseases Information Clearinghouse; Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD); May 2007
- MayoClinic.com; Bloating, Belching and Intestinal Gas: How to Avoid Them; April 2009
- Jackson Siegelbaum Gastroenterology: Gastroesophageal Reflux Disease Diet
- McKinley Health Center: The GERD Diet
