Omega-3 fatty acids contain anti-inflammatory properties to aid digestive health, which helps to reduce or prevent the acid reflux that causes heartburn. Fish rich in omega-3s play an essential role in an acid reflux diet and contain protein to help strengthen an esophageal muscle that protects you from acid reflux. Fish usually has lower saturated fat content than meat and poultry. Reducing your fat intake helps to reduce heartburn symptoms. Check with your doctor for dietary and medical advice if you have frequent heartburn.
Causes and Triggers
Acid reflux occurs from stomach acid backup into the esophagus. This often causes the burning or painful sensation of heartburn in your upper chest and throat. Sometimes, you may experience a sour or bitter taste in the back of your mouth from acidic contents. Certain foods trigger acid reflux by relaxing an esophageal muscle, which normally closes after contents enter the stomach. A relaxed muscle does not shut properly and allows stomach acid to rise up into the esophagus. You may have particular trigger foods, but items often cited include fried or fatty foods, tomato-based products, citrus fruit, chocolate, caffeine, carbonated beverages and alcohol.
Protein Protection
Eating fewer red meats and more lean meat, skinless poultry and cold-water fish helps protect you from acid reflux, according to the University of Maryland Medical Center. Cold-water fish include the omega-3-rich varieties, such as tuna, salmon, mackerel, sardines, herring and halibut. Protein, which builds and repairs muscle tissue, helps to reinforce your esophageal muscle. Frequent acid reflux not only weakens the muscle, but it can also damage esophageal cells, causing Barrett’s esophagus, a disorder that can lead to esophageal cancer. Other protein foods that can replace red meat include tofu, soy and beans.
Supplements
Many fish oil supplements contain omega-3 fatty acids and are manufactured from fish with omega-3s. Taking daily fish oil supplements helps to reduce inflammation and aids digestion to reduce the risk of acid reflux. Other supplements to help with digestion to reduce heartburn include probiotics containing Lactobacillus acidophilus and multivitamins with vitamins A, C and E, B vitamins, selenium, calcium, magnesium and zinc.
Acid Reflux Diet
Other sources of omega-3 fatty acids include walnuts, flaxseeds, soybeans and walnut, flaxseed, soybean and canola oils. Other foods recommended for an acid reflux diet -- along with fish, lean meat and skinless poultry -- usually include non-citrus fruits, vegetables, low-fat or non-fat dairy products and whole grains, such as bread, pasta, brown rice, high-fiber cereal and oatmeal. You can reduce or avoid heartburn symptoms by eating frequent small meals instead of three large meals a day to help your digestive system, Penn Medicine notes.
References
- University of Maryland Medical Center: Gastroesophageal Reflux Disease; September 2009
- National Institutes of Health: Fish Oil; November 2010
- Jackson Siegelbaum Gastroenterology: Gastroesophageal Reflux Disease Diet; Frank W. Jackson, M.D.; 2008
- Penn Medicine: Managing Heartburn with Diet
- University of Maryland Medical Center: Gastroesophageal Reflux Disease and Heartburn –- Prevention; June 2009
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