Acid RefluxHave you ever experienced a burning sensation in the interior part of your chest and sometimes associated with the discomforting feeling of extreme salivation, migraine and in some cases, u feel as if your about to faint? Most probably you have GERD or commonly known as heartburn. Calamba Medical Center defines Gastroesophageal Reflux Disease (GERD) or Acid Reflux Disease as a chronic symptom of mucosal damage caused by stomach acid coming up from the stomach into the esophagus or simply, a condition in which acidic gastric fluid flows backward into the esophagus, resulting in heartburn as defined by Oxford dictionary. According to Robin Madell, one of the reasons why acid reflux happen is that the lower esophageal sphincter (LES) is weakened or damaged. Normally the LES closes to prevent food in the stomach from moving up into the esophagus. These changes may be permanent or temporary.

The amount of acid your stomach produces is affected by your diet. Thus, eating the right kind of food is a key in controlling acid reflux or GERD, a severe, chronic form of acid reflux. Vegetables are naturally low in fat and sugar, and they help reduce stomach acid. Good options include green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers.

Another food that helps control acid reflux is ginger, which has natural anti-inflammatory properties, and it’s a natural treatment for heartburn and other gastrointestinal problems. Whole grains such as oatmeal also helps. It is a breakfast favorite and an excellent source of fiber. A diet high in fiber has been linked with a lower risk of acid reflux. Non-citrus fruits, including melons, bananas, apples, and pears, are also less likely to trigger reflux symptoms than acidic fruits while lean meats, such as chicken, turkey, fish, and seafood, are low-fat and can also reduce its symptoms. But, be mindful of the cooking method. Avoid using too much oil. You can try them grilled, broiled, baked, or poached. Egg whites are also a good option. But, Madel emphasizes to stay away from egg yolks which are high in fat and may trigger reflux symptoms. Consuming healthy fats which include avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil are also beneficial.

Robin Madel added that fatty foods generally lower pressure on your LES and delay stomach emptying. This may boost your risk to developing reflux symptoms. To help prevent reflux, decrease your total fat intake. So, steer away from french fries, deep-fried foods, potato chips, butter, whole milk, cheese and ice cream. Some studies have suggested that spicy foods can also cause abdominal pain and burning symptoms if you have a functional gastrointestinal disorder.

There are also some fruits and veggies that are common offenders. These include pineapple, and other citrus fruits, such as oranges, grapefruit, lemons, and limes. Some beverages such as alcohol, coffee and tea, carbonated beverages, and tomato juices may also trigger acid reflux, so it’s best to avoid them or discuss your tolerance level with a doctor.

In addition to controlling reflux symptoms with diet and nutrition, you can also manage symptoms with lifestyle changes. Make sure to maintain a healthy weight, avoid alcohol, stop smoking, don’t overeat, eat slowly and remain upright for at least two hours after eating. People with GERD can usually manage their symptoms with lifestyle changes and over-the-counter medications. Working with your doctor can help you develop a diet to control or lessen your symptoms. Talk to your doctor if lifestyle changes and medications don’t improve symptoms. Your doctor can recommend prescription medications, or in extreme cases, surgery.

PNFP-ZDS Marie Claire A. Gaas

References:

  • Gastroesophageal Reflux Disease

https://cmc.ph/health-conditions/gastroesophageal-reflux-disease/

  • Foods to Help Your Acid Reflux

Medically reviewed by Katherine Marengo LDN, R.D. — Written by Robin Madell (January 28, 2020) https://www.healthline.com/health/gerd/diet-nutrition

  • Foods to Avoid with Acid Reflux/GERD

https://www.healthline.com/health/gerd/foods-to-avoid#spicy-foods