Non-citrus fruits, including melons, bananas, apples, and pears, are less likely to trigger reflux symptoms than acidic fruits. Lean meats, such as chicken, turkey, fish, and seafood, are low-fat and can reduce symptoms of acid reflux. Try them grilled, broiled, baked, or poached. Egg whites are a good option. Limit egg yolks, though, which are high in fat and may trigger reflux symptoms.
Sources of healthy fats include avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil. Reduce your intake of saturated fats and trans fats and replace them with these healthier unsaturated fats. Heartburn is a common symptom of acid reflux and GERD. You may develop a burning sensation in your stomach or chest after eating a full meal or certain foods.
GERD can also cause vomiting or regurgitation as acid moves into your esophagus. Other symptoms include :. Many people with GERD find that certain foods trigger their symptoms. No single diet can prevent all symptoms of GERD, and food triggers are different for everyone. Keep the diary for at least a week. You can use the diary to identify specific foods and drinks that affect your GERD. The diet and nutrition advice here is a starting point to plan your meals.
The goal is to minimize and control your symptoms. Although doctors debate which foods actually cause reflux symptoms, certain foods have been shown to cause problems for many people. To control your symptoms, you could start by eliminating the following foods from your diet:. Fried and fatty foods can cause the LES to relax, allowing more stomach acid to back up into the esophagus.
These foods also delay stomach emptying. Eating high-fat foods puts you at greater risk for reflux symptoms, so reducing your total daily fat intake can help. We know you love that super spicy tomato-based pasta and that creamy cheesecake with chocolate pieces and caramel drizzle. Or a burrito doused in sauces and sour cream.
You can, however, counteract the effects on your oral health. Many drinks and foods help neutralize acids in your mouth, so even when brushing your teeth is not feasible, you can protect your teeth and gums. In fact, many acidic foods, such as oranges, are actually good for your overall health.
The key is to increase saliva production, as saliva breaks down acids and helps keep your mouth clean and moisturized. Like bananas, melons also are a highly alkaline fruit. They are a good source of magnesium, which is found in many medicines for acid reflux. Furthermore, melons have a pH of 6. Especially good are cantaloupe and honeydew melon. Like other high-fiber foods, oatmeal may help stave off acid reflux symptoms. Fiber not only promotes intestinal health, but it also reduces constipation and makes you feel full a long while after eating it.
Enjoy your oatmeal with low-fat or almond milk , as both are low in fat and highly alkaline. Like bananas, yogurt has a soothing effect that helps keep stomach discomfort at bay. It also contains probiotics, a type of good bacteria found in the digestive tract that gives a boost to your immune system. Being a good protein source means yogurt also improves your ability to properly digest food.
Make yogurt even more impactful by adding in a bit of ginger, which can act as an anti-inflammatory in your system. Green Vegetables. Being naturally low in fat and sugar, vegetables also help lessen stomach acid. Learn more. Ekta Gupta, M. Getting a case of acid reflux heartburn once in a while isn't unusual, but some people suffer from burning discomfort, bloating and belching almost every time they eat. Normally, the esophageal sphincter a muscular tube that lets food pass into the stomach and then cinches shut to block it from coming back up protects the esophagus from stomach acid.
However, if the sphincter relaxes, food can push upward through the loosened opening and cause acid reflux. Foods commonly known to be heartburn triggers cause the esophageal sphincter to relax and delay the digestive process, letting food sit in the stomach longer, says Gupta. The worst culprits? Foods that are high in fat, salt or spice such as:. It's also a good idea to eat small frequent meals instead of bigger, heavier meals and avoid late-night dinners and bedtime snacks.
Good news: There are plenty of things you can eat to help prevent acid reflux. Stock your kitchen with foods from these three categories:. Fibrous foods make you feel full so you're less likely to overeat, which may contribute to heartburn. So, load up on healthy fiber from these foods:.
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