Not all foods are safe or beneficial for acid reflux diets although many foods like bananas are very helpful. Many foods we eat can worsen our acid reflux symptoms or even make them worse. However there are alternatives for many of the foods that cause acid reflux so here is some information in five of the most common types of food that cause acid reflux.
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Spicy and Fried foods- Most of us love our Indian, Mexican and Chinese meals. But they contain lots of ingredients like Chile and pepper and other spices which can aggravate the stomach. We also like our food stir fried, deep fried, or fried in butter. This includes fried rice, French fries, potato and tortilla crisps as well as many others. They can increase the possibility of acid reflux occurring because they are hard to digest, can relax the LES (lower esophageal sphincter) and also increase the production of stomach acid.
Options- Substitute spicy foods with herbs to add flavour to your meals. Grill, Bake or steam instead of pan frying or deep frying
Carbonated and Caffeinated Beverages- Caffeinated beverages like tea, coffee, and soda relax the LES allowing reflux to occur. – Carbonated beverages including fizzy drinks, soda and carbonated water trigger burping, this allows reflux of acid from the stomach.
Options- The best drink you can take is plain ordinary water. This however can be boring at times so you can substitute it with a variety of herbal teas, warm water and honey, or caffeine free coffee
High Fat Foods- Foods with a high fat content seem to remain in the stomach longer and are harder to digest. This includes fast foods processed foods, as well as red meat, bacon, ham and sausages.
Options- The best option is to eliminate all of these from your diet or at the very least limit the amount you eat to a minimum. The more beneficial alternatives include fish poultry, and eggs. If you need to eat red meat limit it to small portions, remove fat and rind and have it baked or grilled.
Citrus fruits – Citrus fruits by there very nature is full of acid. This seems to set off acid reflux because more acid is produced in the stomach.
Options- Although we need fruit in our daily diet there are many you can eat and still avoid citrus fruits. These include apples, bananas which seem to suppress acid reflux symptoms. We can also eat dried fruits such as berries, including strawberries, blackberries, raspberries and blueberries.
Dairy produce- These tend to encourage acid production and cause heartburn especially if eaten near bedtime. These include cheese, ice cream made from real cream, cream, butter and milk.
Options- they do not need to be avoided but should be eaten in small doses unless you are allergic to them in which case they should be avoided. At night if you want a glass of milk or a piece of cheese eat them with something else to aid there digestion. A small portion of bread can help which is high in carbohydrates. This will minimize acid production and help speed up digestion.
Although different people have different levels of the disease an acid reflux diet that includes the above suggestions will be beneficial. Some people may have different allergies that prevent the alternative options but over time if you document what triggers your acid reflux symptoms then you can avoid or limit your intake of them. There is a great system called Heartburn No More which goes into great detail about acid reflux diets and the lifestyle changes you need to take and if followed can eliminate acid reflux forever.
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