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Bananas and many other foods are a safe and beneficial part of a diet for acid reflux. Unfortunately, the same cannot be said for all foods. There are many types of foods that can trigger or make acid reflux symptoms, such as heartburn, worse. The following is information regarding five common types of foods linked to acid reflux, as well as suggestions for acid reflux friendly alternatives.
Fatty foods - Foods high in fat (I.E. red meat, sausages, bacon, ham, fast food, most processed foods) tend to be harder to digest and remain in the stomach longer. The longer food stays within the stomach, the higher the risk of acid reflux because there is a delay in the stomach emptying its contents.
Alternative: You need to avoid fatty foods and eliminate them whenever possible from your diet. Opt instead for lean white meat, fish and eggs, instead of red meat, and if you eat meat on occasion, eat only a small portion of lean meat that is grilled or baked - never fried!
Fried and spicy foods - Spicy foods (I.E. black pepper, Chile peppers, Chinese, Indian and Mexican cuisine.) and foods that are deep fried, fried in butter or stir fried (I.E. potato chips, fried tortilla chips, French fries, fried rice, etc.) can be hard to digest, increase acid production, and relax the lower esophageal sphincter (LES), all of which increases the possibility of acid reflux.
Alternative: Use herbs to add zing to your meals and limit the amount of spice you put in your food. Instead of deep or pan frying, bake, steam or grill most of your food.
Dairy products -Dairy products (I.E. milk, cream, butter, cheese, ice cream made from real cream, etc.), especially when consumed frequently or before bed, tend to encourage acid production and can cause heartburn.
Alternative: If you are not allergic to dairy products, you can still enjoy them in moderation, but they should be consumed in small quantities during the daytime. If, on occasion, you wish to have a glass of milk at night, accompany the milk with a food high in carbohydrates (I.E. bread) to help speed up digestion and minimize acid production.
Caffeinated and carbonated beverages - Carbonated beverages (I.E. soda and carbonated water) trigger burping, which, in turn, can encourage acid reflux. Caffeinated beverages (I.E. soda, coffee, tea and decaffeinated coffee) also encourage acid reflux because they cause the LES to relax.
Alternative: The ideal beverage is plain water. However, if you would like to include a warm beverage in your diet for acid reflux, warm water with honey, herbal tea, or caffeine free coffee are ideal options. If you wish to drink soda, drink non-caffeinated soda and let it go flat before drinking to reduce the carbonation.
Citrus fruits - Citrus fruits (I.E. oranges, pineapples, lemons, limes, etc.) trigger acid reflux because they stimulate acid production in your stomach.
Alternatives: Although citrus fruits should be avoided, there are many other fruits such as bananas and apples that you can eat, and are considered very beneficial at suppressing acid and treating acid reflux symptoms. Other fruits that can be added to a diet for acid reflux are berries such as blueberries, strawberries, raspberries, and blackberries.
Keep in mind, though many of the alternative food suggestions are suitable for the majority of acid reflux sufferers, every person responds differently to food. Therefore, it is important that you find out which foods trigger your symptoms so you can limit and avoid these foods when creating your diet for acid reflux.
Although not exactly considered a cause of acid reflux or gastroesophageal reflux disease (GERD), food choices can either worsen or relieve the symptoms of acid reflux in a person. Depending on how severe symptoms are, the right diet can go a long way in treating the disorder or at the very least, relieve you of symptoms.
Foods to Avoid in a Diet for Acid Reflux Relief
If planning your diet for acid reflux, avoiding foods that trigger the condition should be a primary consideration. These foods include those that either relaxes the lower esophageal sphincter (LES) and those that irritate the esophagus.
The LES is a high-pressure muscular valve separating the esophagus and the stomach. Its high pressure prevents reflux, but allows food and liquids to pass through. However, when the pressure drops the LES relaxes, causing the reflux. Thus, patients must remember that acid reflux occurs when the LES is weakened and its pressure decreases, allowing hydrochloric acid, pepsin and bile to splash up damaging the esophagus and throat. A diet for acid reflux therefore requires avoiding foods that relax the LES. These includes fried and fatty foods, pepper, peppermint and high-fat desserts like chocolates, brownies, and butter cookies.
Apart from avoiding foods that relax the LES, patients suffering from acid reflux must also avoid foods that can irritate or damage the esophageal lining. This includes tomato-based dishes; extremely hot or cold beverages like coffee; alcoholic beverages; spices; and acidic food products like citrus fruits, drinks and vinegar to decrease the acids in the stomach. However, in cases where the acid reflux is caused by having too little acid (as opposed to too much) consuming apple cider vinegar in your diet for acid reflux can be helpful.
Healthy Foods to Include in a Diet for Acid Reflux
Aside from avoiding the foods that trigger acid reflux, a good diet for acid reflux also involves eating easy to digest foods to prevent irritation in the patient's esophagus. These include foods that are soft and easy to digest like complex carbohydrates such as rice, soft breads, and pasta, which are not only easy on the stomach, but also help tie-up excess acids to prevent high acidity levels.
Foods that are high in alkaline should also be included in a diet for acid reflux because of its ability to correct the body's ph level and balance the high acidity levels of people with GERD. This includes vegetables like broccoli sprouts, alfalfa spouts, wheat grass, barley grass, cucumber, kale, and parsley; fruits like apples, bananas, and grapefruit; and beans and legumes like lima beans, soy beans, white beans, and tofu. Drinking mangosteen juice, which effectively dilutes acids can also reduce inflammation and lower the stomach's acidity levels.
Lifestyle Changes to Aid Diet for Acid Reflux
While it is important to plan your diet for acid reflux by avoiding foods that trigger GERD and eating those that can help improve your health, it is also important to accompany your diet for acid reflux with lifestyle changes to improve your condition. This includes:
1. Restricting your diet to small, frequent feedings of about 4 to 6 per day to decrease the amount of food in the stomach and lessen the workload for your digestive system.
2. Drinking adequate fluids before, after, and during every meal to assist in food passage and dilute the acids in your stomach.
3. Eat slowly and chew your food thoroughly to add saliva to your food, making it easier to digest, and soften the food that passes through your esophagus, preventing irritation.
4. Avoid eating and drinking 3 hours before bedtime to prevent incidents of nocturnal acid reflux.
5. Lose weight (if overweight) to reduce the probability of reflux incidents.
6. Avoid smoking and drinking alcohol because it relaxes your LES and stimulates your body's production of acids.
7. Elevate your head by 6 to 8 inches when lying down to prevent nocturnal reflux.
An effective diet for acid reflux therefore requires two things: the discipline to follow your diet plan and the commitment to put lifestyle changes into practice.