Acid reflux is the most common health complication I see amongst my patient population. Learn how to improve acid reflux through diet and lifestyle.
According to an article by Medical News Today in 2017, “The American College of Gastroenterology says that over 60 million Americans experience heartburn at least once a month, and at least 15 million as often as daily”. This is clearly an issue amongst our population. Commonly, I find that individuals are unsure when they should reach out to physician about this issue and how to improve acid reflux through diet and lifestyle. This post will fill you in on everything you need to know.
What is Acid Reflux?
To some degree, every individual has experienced acid reflux, a.k.a. heartburn, over the course of their lives. Acid reflux is when stomach acid spills into the esophagus causing a burning sensation. This occurs most commonly after a meal and/or while laying down. Other symptoms include: difficulty swallowing, chest pain, regurgitated food particles, consistent coughing, and difficulty sleeping.
When Should You Consult a Physician?
If you experience any of the above mentioned symptoms and/or are taking Tums (or an equivalent over-the-counter medication) more than two times per week you should consult a physician.
Why You Should Care About Controlling Your Acid Reflux
While acid reflux can initially seem like something that happens to everyone and something you just live with, this is not the truth. If you regularly experience acid reflux more than 2 times per week, it’s likely that you will be diagnosed with GERD (gastroesophageal reflux disease), this is a chronic disease and it simply does not go away.
Why does this matter? Untreated GERD can turn into esophagitis (inflammation of the esophagus – most common), then to Barrett’s Esophagus (damage to the esophagus due to repeated exposure of acid to the esophagus), and can eventually turn into esophageal cancer.
The take away: I’m not trying to freak you out, but I want you to recognize that this is something so manageable that can turn into something so serious. Do yourself and your family a favor by making the appropriate diet and lifestyle changes to make sure that this does not go further than it should.
Acid Reflux Treatment
Medication in combination with an altered diet geared towards avoiding food items that trigger YOUR symptoms is the best form of treatment.
Food triggers can vary person to person, consulting an RD is the best way to assess which food items contribute specifically towards your symptoms.
Foods and Beverages to Avoid or Minimize in Your Diet
High-fat foods
- Fatty meats (red meat, sausage, bacon), fast food, pizza, fried foods, processed foods, chips, high-fat desserts and pastries, high-fat dairy (cheese, milk, yogurt), nuts or nut butters, butter, oils
Pepper, chili powder, and spicy foods
Tomatoes and tomato-based sauces
- Salsa, hot sauce, marinara sauce
Acidic fruit
- Oranges, pineapple, strawberries, etc.
Chocolate
Peppermint and spearmint
Caffeinated/carbonated drinks
- coffee and tea (decaffeinated versions should be avoided as well)
- energy drinks, sodas
Alcohol and tobacco
Foods and Beverages to Increase in Your Diet
Alkaline fruit
- Bananas, cantaloupe, apples, mango, papaya, pears, grapes, watermelon, apricots, peaches, etc.
Alkaline vegetables
- Spinach, mixed greens, green beans, broccoli, cauliflower, carrots, potatoes, beets, asparagus, brussel sprouts, etc.
Lean meats (chicken, turkey, fish)
Egg whites
Plant based fats
- avocado, nuts, seeds, nut butters, olive oil, avocado oil, etc.
Ginger, cayenne pepper, apple cider vinegar
Low or nonfat dairy
Decaffeinated herbal tea
Lifestyle Changes to Improve Your GERD
- Weight loss (if necessary)
- Commit to eliminating or minimizing consumption of foods & beverages that trigger your symptoms
- Avoid large meals and eat smaller, more frequent meals throughout the day
- Always sit up straight while consuming a meal
- Consume your last meal 3-4 hours before bedtime
- Chew gum (no peppermint or spearmint flavors)
- Do not drink alcohol
- Do not smoke
I hope this offers you more insight on how to control acid reflux through diet and lifestyle. If you have further questions or concerns, comment below or email me.
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