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Acid Reflux - Proper Diet Can Help

For those who suffer from acid reflux, the symptoms can be debilitating at times. Especially after meals or while lying down, acid reflux sufferers can experience pain that can interfere with daily activities and sleep.

Acid reflux is caused by stomach acid backing up into the esophagus, the tube through which food travels to the stomach. Normally this is prevented by something called the "lower esophageal sphincter"; a valve at the lower end of the esophagus that opens to allow food into the stomach after swallowing, then closes immediately afterward to prevent the food from reversing back into the esophagus. When the lower esophageal sphincter is not working properly, it can be too slow in re-closing or may not close tightly enough. When this happens, food or stomach acid can back up into the esophagus, causing a burning in the chest and throat, or heartburn. Other symptoms can include difficulty in swallowing, regurgitation, damage to the esophagus and even erosion of tooth enamel.

A well-planned diet can do much to prevent acid reflux in people who are prone to this condition. The diet can be as much about what not to eat as what to eat. There are certain foods and beverages that can aggravate the condition. These include alcohol, carbonated beverages, chocolate, caffeine, and fatty foods. Cigarette smoking is also an aggravating factor. Avoiding or limiting these acid reflux triggers can help tremendously.

The reason that fatty foods can trigger acid reflux in sufferers is that fat tends to stay in the stomach longer than other types of food. The longer a food stays in your stomach, the more stomach acid is needed, and the more time stomach acid has to back up into the esophagus. A small amount of fat each day is essential for good health, so fat should not be avoided completely. High fiber foods are easier on the stomach and absorb more stomach acid, so including foods such as grains, bread, rice, pasta and high-fiber fruits and vegetables with each meal can help prevent an attack.

Low-fat proteins in reasonable amounts should be part of the diet. Moderate amounts of low-fat cuts of beef and pork, the white meat of poultry, and low or non-fat cheeses and other dairy foods can be incorporated into the diet of the acid reflux sufferer without triggering symptoms.

A very full stomach needs more stomach acid for digestion, and for a longer time. Instead of eating three large meals a day, it is better to eat several small meals per day. Dividing your meals into several per day still provides the essential nutrients needed for optimum health. One of the advantages of eating several low-fat, high-fiber small meals per day is that it can help achieve and maintain a healthy body weight. Obesity aggravates acid reflux by putting more pressure on the stomach.

Lying down after a meal aggravates acid reflux by making it easier for the lower esophageal sphincter to relax or malfunction, and for food and stomach acid to reverse back up the esophagus. Stay upright for at least 45 minutes after any meal. This is especially important before going to sleep at night.