If you have acid reflux, a condition in which acid and other stomach contents flow back into your esophagus, you know that diet can greatly influence the level and intensity of the pain the condition causes. To lower and even help alleviate the pain, create a diet full of foods that don't trigger symptoms.
Write It Down
To create such a diet, keep a journal of what you eat and drink each day. Note how much you consume and how your acid reflux reacts afterward. Pay attention to the foods that trigger symptoms, namely heartburn, to discover what foods to cut back on or to avoid.
No Alcohol
Alcohol is a major trigger of acid reflux because it weakens the lining of your stomach and esophagus and causes your stomach to produce more acid. Your best bet is to abstain from alcohol. If you do choose to drink, limit the amount to two to three drinks in one sitting, and drink beverages with less alcohol, such as light beer, or mixed drinks that dilute the alcohol, such as a vodka tonic.
Other Beverages to Avoid
Caffeine, like alcohol, damages the lining of your stomach, so avoid that morning cup of coffee to get you going. Instead, eat a healthy breakfast to boost your metabolism. Other beverages to avoid include soda, fruit juices and sports drinks. To aid in digestion, drink plenty of water, which will help flush out your system and keep you regular.
Eat Small Meals
Overeating can cause the stomach to secrete more acid as it struggles to process the excess food. To reduce acid reflux, eat four to six smaller meals a day instead of three large ones. And eat your final meal at least two hours before bedtime so your body can digest it before you lay down.
No Fast Food
Foods high in fat, such as French fries and other fried and greasy foods, are hard on your system and cause your stomach to secrete more acid to aid in digestion. Avoid them. For a quick meal on the go, try a turkey sub, a large salad or eat smaller portions of your favorite fast foods.
Eat Lean Protein
Protein is an important part of any healthy diet, but high-fat meats can cause acid reflux symptoms. Stick to lean proteins, such as skinless chicken, lean beef, egg whites and most whitefish.
Stick With Certain Fruits
Fruits such as oranges, lemons and tomatoes add to the acid in your stomach. Stay away from them. Also avoid tomato-based products, such as ketchup. Stick with fruits that provide vitamins and minerals but are gentle on your stomach, like apples and bananas.
Same Goes For Veggies
While onions have been shown to cause heartburn, most vegetables aren't big culprits of acid reflux. But how you prepare vegetables is key. For example, a baked potato with a little salt and butter may be less likely to trigger acid reflux than a baked potato loaded butter and other fatty ingredients. Prepare your veggies in healthy ways, such as steaming, and use low-fat condiments.
Say No To Chocolate
While the sweet taste of chocolate may make you happy at first, the confection will leave you in pain if you have acid reflux. Chocolate contains serotonin, which is known to relax the lower muscle of your esophagus. A relaxed lower muscle can allow acid to re-enter your esophagus, causing heartburn.
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