Acid Reflux is a digestive condition that occurs when the lower esophageal sphincter fails to function and stomach acid moves back up into the esophagus. The lower esophageal sphincter is a ring of muscle that sits between the top of the stomach and bottom of the esophagus. When functioning properly, it opens to allow food to pass through but otherwise remains tightly closed. When it is not functioning properly, it may relax or open too frequently, allowing stomach contents to travel back into the esophagus.
When stomach acid goes back into the esophagus, it causes a burning sensation in the chest and throat area that is typically known as heartburn. If this occurs more than twice per week, it is considered to be acid reflux.
There are a variety of causes of acid reflux, many of which include lifestyle and dietary factors. The most common of these include:
- Eating a large meal
- Eating too quickly
- Lying down immediately after eating
- Beverages such as alcohol, coffee and carbonated drinks
- Foods such as citrus, tomatoes, chocolate and mint
Other causes of acid reflux include:
- Hiatal hernia
- Being overweight
- Smoking
- Pregnancy
- Certain medications
When one experiences acid reflux, the most common symptom is the burning sensation caused by the acid in the esophagus and throat areas. Other symptoms one may experience include:
- An acidic taste in one’s mouth
- Bloating
- Burping
- Narrowing of the esophagus
- Chronic hiccups
- Nausea
- Chronic sore throat
- Chronic coughing
Lifestyle Changes
Acid reflux can be a debilitating and uncomfortable condition therefore it is important to treat it effectively. The most recommended treatment options for acid reflux are lifestyle and dietary changes. The lifestyle changes that are recommended include:
- Eating smaller meals
- Waiting 3 hours after eating before lying down
- Losing weight, if overweight
- Quitting smoking
- Raising the head of the bed 6 inches
- Wearing loose fitting clothing
Foods to Avoid
The other most recommended treatment is to make dietary changes. Not only does this mean avoiding trigger foods and beverages but also incorporating certain foods that have been shown to reduce the likelihood of acid reflux occurring. Especially for severe cases of acid reflux, it is important to strictly adhere to the diet as even a small amount of a trigger food can cause a bout of acid reflux. Unfortunately, trigger foods and beverages can vary by individual so it is important to pay attention to what does and does not work for you. The optimal diet for severe acid reflux will be slightly different for everyone.
It is recommended that the following foods and beverages be removed from one’s diet entirely.
- Overly fatty foods
- Chocolate
- Mint
- Caffeine, including coffee, tea and sodas
- Onions
- Carbonated beverages
- Alcohol
- Citrus foods
- Tomato based products
- Fried foods
- Whole milk
- Spicy foods
Foods to Eat
The following foods have been shown to reduce the symptoms of acid reflux as well as prevent it from occurring in the future and therefore should be incorporated into one’s diet as much as possible.
- Non-citrus fruits such as bananas, apples, melons and pears
- Green vegetables
- Eggs — although some acid reflux sufferers may be affected by the yolk which has more fat
- Lean meats — high fat meats can relax the lower esophageal sphincter and delay stomach emptying
- Oatmeal
- Fish
- Low-fat diary produts
- Whole grain bread
- Couscous
- Root vegetables, not including onions
- Healthy fats, such as nuts, seeds, avocados and olive oil
- Ginger, which provides anti-inflammatory properties
- Aloe Vera
- Fennel
- Parsley
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While not a specific food idea, one should remember to chew gum after eating to reduce the symptoms of acid reflux. By chewing gum, one increases the amount of saliva produced, which can neutralize stomach acid. Just be sure to avoid mint flavored gum as that can make symptoms worse.
The best way to determine how different foods help or hurt one’s acid reflux is by keeping a food diary. Keeping a diary will allow one to notice which foods are the biggest triggers as well as what, if anything, has been helping to keep symptoms at bay. Once one identifies their triggers, an effective diet can be planned around them.
When lifestyle changes are made in conjunction with the dietary recommendations listed above, it is usually effective enough treatment for acid reflux. However, in some cases medication may be recommended as well. Even if one is one medication for the treatment of acid reflux, they should still take into account their diet as that can have the most significant impact with the least amount of side effects.
If one is experiencing symptoms of acid reflux or any digestive ailment, one should seek medical attention. A physician can provide a proper diagnosis as well as discuss which treatment options are best for each individual. The information provided here is meant to be informative and does not constitute medical advice in any way.
