One acid reflux cause that is most common among acid reflux sufferers is the wrong kind of diet. This includes what you eat, how much you eat, and when you eat. It’s important to recognize that there are certain foods that will put you at greater risk of acid reflux.
Getting to know the foods that are an acid reflux trigger for you will go a long way to controlling symptoms.
If you’re having a hard time with this, keep a food diary. Write down everything you eat and the way you felt afterwards. Over time, you’ll start to see a pattern in the way some foods lead to acid reflux symptoms. You’ll also want to look for the foods that don’t tend to cause symptoms so that you can eat more of those foods in the future.
In general, there are some foods that are less likely to trigger acid reflux. These foods include vegetables such as carrots, peas, and cabbage, fruits such as apples and bananas, and lean meats such as the white meat of chicken, egg whites, lean or extra lean ground beef, fat-free dairy products, and grains such as bran and oatmeal.
Typically, anything that is high in fat, is acidic, or high in salt will be a risky food. If you’re not sure, try the “low-fat” alternative.
Other foods may or may not trigger acid reflux depend on your own personal reaction to the food, and the severity of your condition. These are foods you may be able to eat in moderation. They include fruits such as strawberries, blueberries, raspberries, and peaches. Vegetables include cooked onions, scallions, leeks, and sauerkraut. Meats include hot dogs, fried eggs, fried fish, and ham. Dairy products can include cheeses such as cheddar and mozzarella, yogurt, and milk.
Foods that commonly trigger symptoms in a majority of sufferers include the following and should be eaten sparingly or eliminated altogether.
Fruits in this category include oranges, lemons, grapefruits, and other high-acid fruits. Among the vegetables are raw onions and tomatoes. Meats with a high fat content should also be avoided. Other high fat and salty foods to be avoided include potato chips, brownies, ice cream, chocolate, donuts, and even creamy salad dressings. Coffee, tea, and alcoholic beverages such as wine, beer, and spirits should also be eliminated from your diet whenever possible or drunk only in moderation.
You should also make sure that you eat properly as the way you eat can encourage acid reflux as much as what you eat.
Eating smaller meals more often is a great way to reduce the likelihood of suffering from acid reflux. This approach stops the stomach from being distended allowing it to cope better with the digestion process. By over-stuffing your stomach you increase the length of time the food remains in the stomach, encouraging a greater production of gastric acids. Your LES (lower esophageal sphincter) is placed under pressure to ensure stomach contents remain where they should and is more likely to fail the more you eat. This all increases the risk of acid reflux.
Slouching while eating can encourage acid reflux. The best way to eat your food is to sit up straight – yet comfortably – in your chair at the dinner table. Avoid eating on the sofa in front of TV or at the computer. By having the distractions of the TV or the PC your posture will be compromised and you are less aware of the amount of food you’re eating.
When eating your meals ensure you allow sufficient time to eat. Rushing your food and swallowing half chewed mouthfuls means more work for your stomach, as your food will be arriving in large lumps. Chewing food thoroughly allows it to combine with saliva and this starts the digestion process. By taking time over your meals you give your body a chance to recognize that it’s received sufficient food and stops you overeating, reducing the possibility of how you eat being an acid reflux cause.