Is there anyone out there who hasn’t experienced the discomfort of heartburn?
Does anyone remember not hearing countless commercials for popping a pill to alleviate acid reflux as a child?
Instead of taking medications, many health professionals now recommend an acid reflux diet and other lifestyle changes to treat the condition. Find out what they are in this informative article.
Is there anyone out there who hasn’t experienced the discomfort of heartburn?
It is the flow of stomach acid back into the esophagus that is referred to as acid reflux. Heartburn is a common symptom characterized by a burning sensation that can be felt anywhere from the stomach up to the chest and throat.
According to Danine Fruge, MD, Medical Director at the Pritikin Longevity Center in Miami-Dade County, “the sooner we start an acid reflux diet and a healthier lifestyle, the better.”
What is GERD?
This is because acid reflux can develop into a severe and chronic condition known as gastroesophageal reflux disease (GERD). GERD can cause various unpleasant symptoms, including difficulty swallowing, hoarseness, dry, sore throat, and coughing up blood. It can also cause heartburn. Depending on their severity, these symptoms can have a significant impact on one’s daily quality of life. And, to make matters worse, GERD can lead to life-threatening conditions such as esophageal ulcers and cancer of the stomach.
Gastric reflux disease, also known as gastroesophageal reflux disease, is a severe condition in which stomach acid flows back into the esophagus after it has been swallowed.
The issue with pills is that they can be addictive.
So why not simply take medications that neutralize stomach acid or prevent it from being produced in the first place? The problem is that, except for the most severe cases of GERD, these medications are not intended for long-term or continuous use. They can have adverse side effects if used for an extended period. Antacids can upset the digestive tract and cause diarrhea or constipation in some people.
A link has been established between proton pump inhibitors (such as Prevacid and Prilosec), which are used to reduce the production of stomach acid, and an increased risk of osteoporosis (brittle bone disease) pneumonia, and negative drug interactions.
Unfortunately, the numerous acid reflux medications that are now available have done little to reduce the condition’s prevalence. Acid reflux affects approximately 40% of the adult population in the United States today.
Furthermore, the incidence of esophageal cancer has increased by 500 percent in the United States since the 1970s. According to research, proton pump inhibitors have been linked to an increased risk of esophageal cancer, particularly a recent study from Denmark that followed more than 9,800 GERD patients for five years.
Consult with your doctor about your concerns
“As a first step, speak with your doctor about the risks and benefits of using medications to treat acid reflux for an extended time,” Dr. Fruge suggests.
To understand the problem, you must first understand the cause.
Second, keep in mind that, as with many things in life, the solution to a problem is often found by first identifying the underlying causes of the problem.
You can reduce and eliminate acid reflux symptoms by following an acid reflux diet and adopting other healthy lifestyle habits.
Acid reflux and gastroesophageal reflux disease (GERD) is caused by a variety of factors that are related to one’s way of life, including:
- Smoking
- Excessive consumption of alcoholic beverages
- Obesity
- Diets that are high in fat
- It would help if you avoided acidic diets.
- Spice-rich diets are recommended.
- High-sugar diets are not recommended.
- Diets containing a lot of caffeine
- Large late-night meals, especially just before bedtime, are not recommended.
- Stress
- Pritikin Program for Acid Reflux Diet and Lifestyle Changes
Likely, our Pritikin Perspective newsletter readers have already guessed the solution: Pritikin living, based on the items on this list. It is possible to prevent and treat more than just cardiovascular-related diseases by eating well, exercising regularly, and managing stress, the remedy for many health problems, including acid reflux and gastroesophageal reflux disease (GERD).
Foods to avoid if you have acid reflux symptoms
As a result of stomach acid coming into contact with the esophagus, causing irritation and pain, it is possible to incorporate these specific foods into your diet to help manage the symptoms of acid reflux if you have an excess of acid in your stomach.
The fact is that none of these foods will completely heal you, and your decision to try these specific foods to alleviate your symptoms should be based on your personal experiences with them.
Vegetables
Plant foods are naturally low in fat and sugar, so vegetables are a good choice. Green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers are some of the best vegetables to eat.
Garlic
Garlic has naturally occurring anti-inflammatory properties, making it an effective treatment for heartburn and other gastrointestinal problems. You can enhance garlic Recipes or smoothies by adding grated or sliced ginger root, and ginger tea can be consumed to alleviate symptoms.
Oatmeal
Our favorite breakfast cereal and whole grain, oatmeal, is a good source of fiber and is a good source of protein. A high-fiber diet has been linked to a lower risk of acid reflux. Whole-grain pieces of bread and whole-grain rice are two other fiber-dense foods to consider.
Non-citrus fruits
Non-citrus fruits, such as melons, bananas, apples, and pears, are less likely than acidic fruits to cause reflux symptoms in people with acid reflux.
Meats and seafood that are low in fat
You can alleviate acid reflux symptoms by eating lean meats such as chicken, turkey, fish, and seafood, which are low in fat and high in protein. Try grilled, broiled, baked, or poached to see what you think.
Egg whites
Egg whites are a good substitute for whole eggs. But watch out for egg yolks, which are high in fat and may cause reflux symptoms.
Good fats
Avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil are examples of foods that are high in healthy fats. Substitute these unsaturated fats for saturated fats and trans fats in your diet to make a healthier choice.
Identifying and avoiding triggers
Heartburn is a common symptom of acid reflux and gastroesophageal reflux disease (GERD). After consuming a substantial meal or certain foods, you may experience a burning sensation in your stomach or chest area. Due to the movement of acid into your esophagus, GERD can also cause vomiting or regurgitation.
Other signs and symptoms include
- Bloating, burping, or hiccups bloating, sore throat, dry cough
- Lumps in the throat cause difficulty swallowing
- Many people who suffer from GERD discover that certain foods aggravate their symptoms.
Note: There is no single diet that can prevent all symptoms of GERD, and food triggers are unique to each individual.
Keep a food diary and record the following information to understand your personal triggers better:
- What foods do you consume
- What time of day do you consume your food
- What signs and symptoms you are experiencing
- Keep the diary for at least a week to track your progress.
- If your diet is inconsistent, it is beneficial to keep track of your foods over a more extended period.
- You can use the diary to track down specific foods and beverages that aggravate your GERD.
Diet and nutrition advice provided here is intended to serve as a starting point for meal planning. Use this guide in conjunction with your food journal and your doctor’s recommendations. The goal is to keep your symptoms to a minimum and keep them under control.
Although doctors disagree on which foods are responsible for reflux symptoms, certain foods have been shown to be problematic for many people. You could start by eliminating the following foods from your diet to see if that helps to control your symptoms:
Fried and fatty foods can cause the lower esophageal sphincter (LES) to relax, allowing more stomach acid to back up into the esophagus and cause heartburn. These foods also have the additional effect of delaying stomach emptying.
Eating high-fat foods puts you at greater risk of experiencing reflux symptoms, so reducing your total daily fat intake can benefit you.
The following foods have a high percentage of fat in them. These foods should be avoided or consumed in moderation:
- Full-fat dairy products, such as butter, whole milk, regular cheese, and sour cream, are used to make French fries and onion rings.
- Bacon fat, ham fat, and lard desserts or snacks such as ice cream and potato chips
- Sauces and gravies made with cream, as well as creamy salad dressings
- Foods that are fatty and oily
- Tomatoes and citrus fruits are among the most nutritious fruits
- Fruits and vegetables are essential components of a balanced diet
However, certain fruits, particularly those that are highly acidic, can exacerbate or exacerbate GERD symptoms.
If you suffer from acid reflux regularly, you should limit or eliminate your intake of the following foods:
- oranges
- grapefruit
- lemons
- limes
- pineapple
- tomatoes
Foods that contain tomato sauce, such as pizza and chili salsa, are examples of this.
A substance known as methylxanthine is contained within the chocolate ingredient. Evidence suggests that it causes the smooth muscle in the LES to relax, which increases reflux.
Garlic, onions, and spicy foods are all excellent choices
Many people experience heartburn symptoms when consuming spicy or tangy foods such as onions and garlic.
These foods will not cause reflux in every person who consumes them. However, if you have a lot of onions or garlic, make sure to keep meticulous records of your meals in your diary. Some of these foods and spicy foods may cause you to experience more discomfort than other foods.
Mint and mint-flavored products such as chewing gum and breath mints can aggravate acid reflux symptoms.
While the foods on the lists above are common triggers, you may have specific intolerances to other foods that are not on the lists.
To see if your symptoms improve over time, you might want to consider eliminating the following foods:
Dairy products, flour-based products such as bread and crackers, and whey protein are all excellent sources of calcium.
Suggestions for a healthy lifestyle
It is possible to manage reflux symptoms through dietary and nutritional modifications and lifestyle modifications.
Try some of these suggestions:
- Take antacids and other medications that help reduce acid production in the stomach. Excessive use may result in adverse side effects.
- Maintain a healthy weight by exercising regularly.
- Consume chewing gum that does not contain any peppermint or spearmint flavoring.
- Stay away from alcoholic beverages.
- Put an end to your smoking habit.
- Don’t overindulge, and chew your food thoroughly.
- Maintain your upright position for at least 2 hours following your meal.
- Avoid wearing clothing that is too tight.
- Don’t eat anything for 3 to 4 hours before you sleep.
- Elevating the head of your bed by 4 to 6 inches will help to alleviate reflux symptoms while you are sleeping.
Acid Reflux Treatment with the Pritikin Diet
Enjoy a plethora of nutritious and delicious foods, and say goodbye to acid reflux once and for all! Learn more about the world’s healthiest diet by reading this article.
Start an acid reflux diet and lifestyle, such as the Pritikin Program, to help prevent or reduce acid reflux symptoms. Here are 13 key solutions that are based on a healthy lifestyle:
- Exercise on a regular basis
- Stress-relieving techniques such as meditation and yoga should be used. Even something as simple as 10 minutes of deep breathing every day can have a significant positive impact.
- After dinner, a recliner set at a 45-degree angle or higher can help prevent reflux by reducing the pressure on the stomach.
- Take pleasure in a full night’s sleep on a consistent basis
- Fruits, vegetables, whole grains, nonfat dairy products, and fish are examples of whole foods that are naturally low in fat and sugar. Other examples include nuts and seeds.
- Avoid fatty meats, sugary beverages (especially carbonated beverages), processed foods, and fatty, sugary desserts as much as possible.
- Consume little or no alcoholic beverages or caffeinated beverages.
- It is best to avoid spicy foods and acidic fruits such as oranges, lemons, and tomatoes if you have acid reflux symptoms and are experiencing them.
- Investigate the situation.
- Keep a food and activity journal to determine what foods and activities aggravate acid reflux symptoms, and then eliminate those foods and activities from your life.
- Eat dinner earlier in the evening, preferably before 7 p.m., to avoid feeling stuffed.
- It is best to avoid spicy foods and acidic fruits such as oranges, lemons, and tomatoes if you have acid reflux symptoms and are experiencing them.
Following a meal, avoid lying down or going to sleep. Doctor Fruge recommends that you sit up straight for at least three hours after a meal to avoid constipation. The use of a recliner at a 45-degree angle or higher can help to prevent reflux in the evening after dinner,” says the author. Even better, go for a walk after dinner before you retire to your couch.”
Use a wedge or bed to elevate your head, shoulders, and torso so that your esophagus is more upright and at a 45-degree angle before falling asleep for the night. In Dr. Fruge’s words, “just propping the head with a pillow does not work.”
Make the decision to stop smoking!
If you are overweight, a healthy diet and exercise program such as Pritikin can assist you in losing weight and keeping it off in the long term.
A Happier and Healthier Way of Life
Follow these acid reflux diet and lifestyle recommendations. You will greatly increase your chances of living without the unpleasant symptoms of acid reflux and, in the long run, you will reduce your risk of developing serious health complications.
And, without a doubt, by adopting a healthy lifestyle such as Pritikin, “you will notice an improvement in your overall health and well-being,” says Dr. Fruge.
Takeaway
No diet has been shown to prevent GERD. On the other hand, certain foods may be able to alleviate symptoms in some people.
Increased fiber intake, specifically in fruits and vegetables, appears to be protective against gastroesophageal reflux disease (GERD). On the other hand, scientists are not sure how fiber helps prevent GERD symptoms.
Increasing your intake of dietary fiber is generally considered a good idea. Fiber, in addition to alleviating GERD symptoms, lowers the risk of the following conditions:
High cholesterol, uncontrolled blood sugar, hemorrhoids, and other bowel problems are possible consequences of smoking.
If you have any questions about whether or not you should include certain foods in your diet, you should consult with your doctor. Foods beneficial for one person may be harmful to another person who suffers from acid reflux.
A diet developed in collaboration with your doctor or a registered dietitian can help you control or alleviate your symptoms.
People suffering from GERD can usually control their symptoms by changing their lifestyles and taking over-the-counter medications.
If you are experiencing symptoms that are not alleviated by lifestyle changes and medications, consult your doctor. Your doctor may prescribe prescription medications or, in severe cases, may recommend surgery.
In the end, acid reflux occurs when acid from the stomach backs up into the esophagus and causes discomfort. This one happens frequently, but it can result in complications or bothersome symptoms such as heartburn if not addressed promptly.
The lower esophageal sphincter (LES) may have been weakened or damaged. The lower esophageal sphincter (LES) usually closes to prevent food from passing into the esophagus.
The foods you eat may impact how much acid your stomach produces. Acid reflux, also known as gastroesophageal reflux disease (GERD), is a severe and chronic form of acid reflux that can be controlled by eating the right foods.
REFERENCES:
- https://www.healthline.com/health/gerd/diet-nutrition
- https://www.uhhospitals.org/Healthy-at-UH/articles/2014/04/best-and-worst-foods-for-acid-reflux
- https://www.medicalnewstoday.com/articles/314690
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
