Reducing Acid Reflux Through Your Diet
GERD occurs when stomach acid frequently flows up into the esophagus. Normally the muscle in the lower esophagus called the esophageal sphincter protects the esophagus from acid reflux. The lower esophageal muscle weakens and leads to a backwash of acid ( acid reflux) that can irritate the ling of the esophagus. Heartburn, indigestion, and reflux of food or acid are all symptoms of acid reflux. Most people can manage the discomfort of GERD with diet and lifestyle changes.
The following foods aggravate acid reflux, and should be avoided:
- fatty or fried foods
- peppermint and spearmint
- whole milk
- oils
- tomato based sauces
- chocolate
- creamed foods or soups
- most fast foods
- citrus fruits and juices (grapefruit, orange, pineapple, tomato)
- coffee (regular and decaffeinated)
- caffeinated soft drinks
- tea
- other caffeinated beverages
- alcoholic drinks
There are plenty of foods you can eat to prevent acid reflux;
- High fiber foods: They help you full and avoid over eating –which can contribute to acid reflux
- Alkaline foods: Bananas, melons, cauliflower, fennel, nuts
- Watery foods: Celery, cucumber, lettuce , watermelon, broth based soups, herbal tea
Beyond Diet
The lower esophageal muscle can be weakened by factors other than food. The following recommendations may be helpful in reducing symptoms:
- Stop using tobacco in all forms. Nicotine weakens the lower esophageal muscle.
- Avoid chewing gum and hard candy. They increase the amount of swallowed air which, in turn, leads to belching and reflux.
- Do not lie down immediately after eating. Avoid late evening snacks.
- Avoid tight clothing and bending over after eating.
- Eat small, frequent portions of food and snack if needed.
- Lose weight if overweight. Obesity leads to increased reflux.
- Elevate the head of the bed six to eight inches to prevent reflux when sleeping. Extra pillows, by themselves, are not very helpful.