While it is normal to experience some Gastro-esophageal Reflux (GER), Gastroesophageal Reflux Disease (GERD) is something that needs to be addressed. GER is normal and occurs during and immediately after meals in infants, children, and adults. It is when the contents of the stomach wash up from the stomach into the esophagus and possibly even into the throat. This is why knowing the proper acid reflux diet is so important.
Acid reflux can be a painful condition and over time, it could be harmful to the esophagus and possible lead to esophageal cancer.
What is Actually Happening?
Acid reflux occurs when the esophageal sphincter, the circular muscle that closes off the esophagus from the stomach, loosens too easily and does not maintain its tone. This will allow gastric acid to flow back into the esophagus which can cause difficulty swallowing, wheezing, shortness of breath, persistent dry cough, hoarseness, and the feeling that there is a lump in your throat.
Acid Reflux Causes & Trigger Foods
Contrary to popular belief, it is not acidic and spicy foods that are the culprits for reflux. Because people have different tolerance levels for certain foods, acid and spice may exacerbate the condition for some but for the most part, they are not to blame.
There are fewer than 12 substances that have been scientifically proven to trigger GERD. Mint and anything containing mint oil, chocolate, deep-fried foods, coffee, and alcohol are among the foods that should be avoided if you suffer from GERD.
Chocolate and mint cause a chemical reaction that will cause the lower esophageal sphincter to loosen and this will trigger reflux. Foods that are greasy or high in saturated fat will slow down digestion which can also cause heartburn. Deep-fried foods are very hard to digest so they are the most likely to cause an issue with reflux.
Though spicy meals are not a cause of reflux, if you are experiencing reflux eating spicy food is not recommended during a reflux attack. Because the esophagus is irritated, the spicy food will burn on the way down.
Get Lots of Fiber
There is not a comprehensive list of foods you should or should not eat but if you experience reflux, including extra fiber in your acid reflux diet can help. Fiber aids in digestion so eat fruits and vegetables that are high in fiber as well as nuts and whole grains.
Ginger and Fennel
Ginger and fennel are also great for your acid reflux diet digestion. Research has shown that the ginger speeds up the passage of food from the stomach to the small intestine. Ginger can be eaten in a variety of forms – fresh, dried, candied, or pickled. Fennel, thought to relieve bloating, is a high-fiber vegetable that can be eaten raw or cooked.
Food Preparation
Remember that food high in fat can contribute to the problem. Instead of frying food consider roasting, grilling, or poaching. If you do want to fry some things, use extra-virgin olive oil rather than butter or margarine.
Be Cautious with Dairy
Goat’s milk contains less fat and is easier to digest than cow’s milk. Take this into consideration when consuming milk or cheese in your acid reflux diet. If you love your cow’s milk dairy products, try to consume the reduced-fat and fat-free options.
Eat and Italian Diet
Italian’s seem to experience GERD far less than anyone else. The incidence is only 14.8% compared to 38% in most of northern Europe and 42% in the United States. Italians tend to eat smaller portions which means they will have less food in their stomach. Too much food in the stomach at one time can trigger an attack.
Italians coat their pasta lightly with sauce as opposed to piling it on and they also begin most meals with a serving of vegetable (there’s that fiber they need). For dessert, they will eat fresh fruit and after that they will enjoy a stroll around the neighborhood. Research shows that a slow walk after a meal will aid digestion.
For more information on GERD and how to deal with your acid reflux diet, you can contact the office of Siamak Tabib, M.D. who is a gastroenterologist and hepatolgist.
