Nothing can be more discouraging to acid reflux and heartburn sufferers than knowing that they can’t live as blithe as they used to. In fact, if you are one of the 15 million Americans who suffer from acid reflux or heartburn, you know that there are boundaries you now have and need to create so you can live your days free from heartburn symptoms.
And one of the most important journeys you have to walk and take is discovering the best diet for acid reflux. And this doesn’t end with knowing what food to eat; the best diet for acid reflux also considers the size and timing of your meals. This is why the American College of Gastroenterology underscores the fact that meal planning is one important step towards better managing acid reflux and heartburn.
Drink water after every meal. Though it may be really tempting to indulge in your cup of java after a wonderful meal, a tumbler full of water is your only option to get out of your usual after-meal-heartburn. Drinking a small glass of water can help dilute and, yes, even wash down any stomach acid that can be just working its way towards your esophagus.
Plan NOT to include heartburn-causing beverages. Just as you planned to commit your lunch to heartburn-friendly dishes, you may want to make sure that you only consume heartburn-friendly beverages throughout the day. Your options should only include, again, water, decaffeinated varieties of tea, mineral water, non-alcoholic beverages, noncitrus juices, and low-fat, or, better yet, nonfat milk.
Choose high fiber dishes. A recent study on the effect of one’s diet to heartburn symptoms reported that those who prefer high fiber dishes were 20 percent less likely to have acid reflux symptoms. So whether you are out dining with your friends or doing some shopping, stick to what will be best for you and your body. And the best diet for acid reflux includes a healthy portion of fruits, whole grains, vegetables, nuts, beans, and seeds every day.
Chew gum. For fresh breath, even after indulging in your fave Indian resto, make sure that you choose gum over breath mints. The nonpeppermint flavor gum encourages a healthy production of saliva, which functions as a great acid neutralizer and an agent that encourages stomach content to move into the small intestine quickly.
Stay away from LES-weakening foods like peppermint, chocolate, caffeine, and fatty foods. Aside from these items, you may also want to avoid foods that damage the esophageal lining like citrus juice, tomato juice, black pepper, and chili peppers.
Watch your portions. Again, the best diet for acid reflux includes carefully-prepared meals served in healthy portions. One of the very first things that acid reflux sufferers need to watch is essentially how much they are eating, per meal and per plate. Living a life with acid reflux shouldn’t be all about avoiding things that can be bad for you, but by living each day, each meal in moderation. When it comes to the best diet for acid reflux, a good rule of thumb is to eat less but eat more. Plan your day so you can accommodate four to five small meals instead of having three large ones every day.