I recently began looking for some dietary solutions for the problem of acid reflux and I came across a great article by Dr. Jorge E. Rodriguez. In it, he outlines some of the foods that can cause acid reflux to occur and some other foods we can eat to prevent it from happening.
Here is what I learned:
WHAT IS ACID REFLUX?
Acid reflux is caused by the lower esophageal sphincter (LES) loosening and allowing gastric acid to escape from the stomach into the esophagus.
WHAT FOODS SHOULD I AVOID?
Some foods actually cause the LES to relax and lose its tone, leading to acid reflux. Other foods slow digestion, causing stomach acid to put pressure on the LES, which can loosen it and initiate acid reflux. Those foods are:
Mint or anything containing mint oil
Chocolate
Saturated fats
Processed meats
Deep-fried foods
Carbonated beverages
Caffeine
Coffee, even de-caf
Alcohol
WHAT CAN I DO?
#1 Solution: Quantity
People with acid reflux should not eat large quantities of food all at once. Try eating several small meals throughout the day instead of two or three large ones.
#2 Solution: Fiber Intake
Fiber helps promote regularity and keeps everything moving smoothly. Increase your fiber intake and you will put less pressure on your digestive system.
WHAT FOODS SHOULD I EAT?
Lean meats like chicken and fish
Natural, unprocessed foods
Fresh fruits and vegetables
Whole grains such as brown rice
Ginger
Fennel
Green leafy vegetables like lettuce, spinach, or broccoli
Cauliflower, zucchini, green beans, sweet potatoes, eggplant,
asparagus, and artichokes
(If you would like more information, Dr. Rodriguez's book is called "The Acid Reflux Solution".)
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