Thursday, December 23, 2010

What is Acid Reflux ?

What is Acid Reflux ?

Acid Reflux is a condition in which acid from the stomach escapes and moves up into the oesophagus. This is not a normal process of digestion and so can cause severe discomfort. If you have too much acid in your stomach it can eat away at the stomach lining and affect the muscles in the stomach and the oesophagus. Some of the more common acid reflux causes include diet and lifestyle. It may not be so easy to change your lifestyle, maybe because of the type of job you do, which may be hectic and stressful. However making a small change in your diet and knowing what acid reflux foods to avoid can make a huge difference to how much you suffer.

Watching what you eat is essential if you suffer from acid reflux, and knowing what acid reflux foods to avoid is vital, as a poor diet is one of the main acid reflux causes. And it’s not just what you eat; it can also be how you eat. Try eating smaller more frequent meals as opposed to large heavy meals. Having less food in your stomach at any one time, means that your stomach does not have to produce such a large amount of acid to digest it. Natural remedies for acid reflux can include just eating the right foods, and knowing what acid reflux foods to avoid. Fatty foods, acidic foods such as oranges or tomatoes should all be avoided, as should onions, chocolate, and any milk based products. Fast foods and fried foods are known to be some of the worst acid reflux causes.

As well as acid reflux foods to avoid, there are also foods that can be beneficial (thank goodness I hear you cry). Try switching to more fruit and vegetables, and complex carbohydrates in your diet. Some of these beneficial foods include apples, bananas, carrots, rice (brown or white), bread (wheat, multi grain, or white), corn bread, pasta, and cereals. Meat and fish can also be part of a healthy diet as long as they are cooked the right way. Avoid frying and always buy lean meats. Fish can be steamed and things like beef and pork can be grilled. Chicken breasts are fine as long as you remove the skin. Also some dairy products are ok, fat free cream cheese, soy cheese, or feta cheese will not cause you any problems. Along with these acid reflux foods to avoid there are also certain drinks and beverages to be aware of. Coffee, tea, or anything else with caffeine should be avoided. Alcohol is another no no, as is milk or any milk products. Smoking is also one of the worst acid reflux causes, so the cigarettes will have to go if you want to start feeling some improvement. Just by making these few changes in your diet can act like a natural cure for acid reflux.

Saturday, August 14, 2010

Foods to Avoid & Eating Behaviors for Acid Reflux

Foods to Avoid & Eating Behaviors for Acid Reflux

Acid Reflux (heartburn) and GERD flare-ups are very painful and can be debilitating. You pop some medication and hope the pain goes away, until the next attack. How can you help yourself so you can avoid the pain in the first place? You can help decrease incidents, irritation, and pain without the use of medication. The way to ‘attack’ Acid Reflux and GERD is by using a two method approach - Eating Behaviors and Foods to Avoid.

We all have a muscle flap (lower esophagus sphincter) in our esophagus that is attached at the top of the stomach. When we eat, food travels down the esophagus, the muscle flap opens, lets the food in the stomach, and then closes. This muscle flap serves as a door to keep the stomach acid from escaping into the esophagus. Certain food and eating behaviors cause the muscle to weaken and/or irritate the esophagus, which increases the stomach pressures and acid. Acid Reflux (Heartburn) and GERD occurs when this muscle weakens or loosens. The stomach acid seeps back up into the esophagus, causing the burning pain, discomfort. So let’s see how we can eat without discomfort and pain.
Two Method Approach:

Eating behaviors:
* Eat smaller meals 5-6 times a day which helps to keep the stomach acid much more even during the day than 3 large meals daily
* Eat slowly, not too quickly. Put your fork down between bites would help to slow down your rate of eating
* Sit up while eating, and remain sitting or standing 30-45 minutes after eating
* Stop eating any foods 2-3 hours before you go to bed
* Chewing Gum help neutralizes the stomach acid from the production of saliva
* Drink lukewarm water after eating food or after each meal which helps to cut the stomach acid and flush it out

Acid Reflux Foods to Avoid:

* Avoid high fat foods because they stay in the stomach longer
* Avoid any fried foods (fried meats, vegetables, etc)

o Consume the following low fat choices:

+ Low fat meats - Chicken (without the skin), Turkey (without the skin), Fish, Loin of Pork (as tolerated)
+ Non-meat sources – Soy products, Nuts (small quantities as tolerated)
+ Low fat vegetarian combinations - Rice & beans, Pasta & beans, Low fat cheese & pasta
+ 2-1% Milk, Skim Milk (no fat milk), Low fat or no fat yogurts, Low fat cheeses, Low fat low sugar ice cream
+ Substitute dairy products - Low fat soy milk/soy yogurt
+ Snacks – baked chips, air-popped pop corn
* Avoid spicy food (Black pepper, Chili pepper, fresh onion, etc)
* Avoid foods that may cause discomfort such as citrus fruits and juices; and tomatoes and any foods made from tomatoes (tomato sauce, tomato juice)
o Consume the following choices:
+ Fresh, canned (packed in natural juices not syrup), or frozen fruits and vegetables except oranges, tangerines, grapefruit, lemons, limes, and tomatoes
+ Use 100% juices
* Avoid Chocolate, Peppermint, Caffeinated drinks (coffee, tea, soda), and Alcohol which weakens the sphincter muscle
* Try not to consume any foods or beverages that cause discomfort

Every individual is different and some may tolerate a variety of foods better than others. Foods that you know aggravate your Acid Reflux or GERD, must be limited or avoid those foods completely. The foods that are questionable, suggest consuming with discretion. Eat small amounts and see how you tolerate and slowly reintroduce them back. If you start to have issues then cut those foods back and then they go on the limited or avoid list.
Acid Reflux Food To Avoid..

Foods to avoid with acid reflux

Foods to avoid with acid reflux
Foods to avoid with acid reflux include:

1. Coffee: The caffeine in coffee tends to secrete gastric acid. This might cause indigestion for people who frequently consume it. So it's better to avoid coffee.
2. Alcohol: Alcohol tries to stimulate gastric acid which causes burning sensation in the chest. Try to reduce intake of more alcohol.
3. Fried and Fatty foods: These foods tend to slow down digestion. They remain in the stomach for longer period of time. Finally the pressure in the stomach gets increased which results in the reflux of contents in the stomach.
4. Spicy foods: Pepper, Chilli and other food loaded with pepper cause acid reflux.
5. Carbonated Beverages: It is advisable to consume mineral water rather than going in for carbonated beverages. These beverages would again increase the pressure inside the stomach which promotes reflux.
6. Citrus Fruits: After consuming citrus fruits like lemon, orange and grapes many of us would have felt difficulty in digestion. Any way this may vary from one person to another. So people can have pineapple, papaya and apple that help in easy digestion.
7. Drinking Milk: Many people have the habit of having a glass of milk before going to sleep. However this can result in excessive secretion of acid in the stomach if consumed after a heavy meal. So if you feel your stomach is full try to avoid milk in the night.
8. Meat: As far as meat is concerned meat with less fat for example fresh fish and chicken are considered safe. It is true that there may be a lot of food to avoid with acid reflux, but never feel there are only few items left out to eat. It is always good to consult a doctor to know more on what you can eat.

It is always better to know the foods to avoid with acid reflux. Regular exercise will help you lose weight and maintain a healthier life. There a few things to be kept in mind to get rid of acid reflux.

* Do not overeat.
* Focus on having smaller meals that helps in digestion very quickly.
* Do not lie down immediately after having meals.

Apart from the foods to avoid with acid reflux, it is essential to remain active for at least 20-30 minutes after consuming food. If any food repeatedly results in heartburn then it can be avoided completely.
Acid reflux food to avoid...

Stir Fried Shrimp Vegetables Served over Millet

Stir fried shrimp and vegetables served over Millet, Brown Rice or Quinoa
  • 3 tbsp Canola oil
  • 1lb. raw medium peeled shrimp
  • 2 cups broccoli florets
  • 2 cups sliced mushrooms
  • 4 scallions, trimmed and chopped
  • 2 tbsp Garlic, minced
  • 2 tbsp fresh ginger, minced
  • 1 cup cold vegetable broth (see recipe above), mixed with 2tbsps, cornstarch
  • 1 package of organic millet
Into a hot wok or sauté pan pour oil until just smoking
Add vegetables and stir constantly to cook al dente
Add shrimp and continue to stir until just turning pink
Add broth and cover for a couple of minutes until shrimp is almost done
Uncover and add cornstarch mixture, stir until thickened and turn off heat
Serve over millet cooked according to package instructions
Season to taste with tamari light soy sauce

Note: This dish must be done very quickly, as you don’t want to over cook the shrimp or the vegetables. I have chosen Millet because it is an extremely alkaline grain. It is neutral in taste and will absorb the flavors of this dish. You may substitute brown rice instead.

Foods To Be Consumed with Discretion On the Acid Reflux Diet

Foods To Be Consumed with Discretion On the Acid Reflux Diet
The foods listed in the Table below are those you may be able to enjoy occasionally, in moderation.
Acid reflux food to avoid....

Food Group Foods To Be Consumed With Discretion
Fruit • Orange juice, low-acid
• Apple cider
• Peach
• Blueberries
• Raspberries
• Strawberries
• Grapes
• Cranberries, dried
Vegetables • Garlic
• Onion, cooked
• Leeks
• Sauerkraut
• Scallions
Meat • Ground beef, lean
• Chicken salad
• Scrambled eggs, in butter
• Eggs, fried
• Fish, fried
• Tuna salad
• Hot dog, beef or pork
• Ham
Dairy • Yogurt
• Milk, 2 percent or skim
• Frozen yogurt
• Cottage cheese, low-fat
• Cheddar cheese
• Mozzarella cheese
Grains • Garlic bread
• Muffin
• Granola cereal
Beverages • Non-alcoholic wine
• Beer
• Non-alcoholic beer
• Cola
• Root beer
Fats / Oils • Ketchup
Sweets / Desserts • Cookie, low-fat

Safe Foods for the Acid Reflux Diet

Safe Foods for the Acid Reflux Diet
Acid Reflux food to avoid..
The foods listed in the Table below are the most common foods that are usually pretty safe for heartburn sufferers / Acid Reflux disease to eat.

Food Group Foods With Little Potential to Cause Heartburn
Fruit • Apple, fresh
• Apple, dried
• Apple juice
• Banana
Vegetables • Baked potato
• Broccoli
• Cabbage
• Carrots
• Green beans
• Peas
Meat • Ground beef, extra-lean
• Steak, London Broil
• Chicken breast, skinless
• Egg whites
• Egg substitute
• Fish, no added fat
Dairy • Cheese, feta or goat
• Cream cheese, fat-free
• Sour cream, fat-free
• Soy cheese, low-fat
Grains • Bread, mult-grain or white
• Cereal, bran or oatmeal
• Corn bread
• Graham crakers
• Pretzels
• Rice, brown or white
• Rice cakes
Beverages • Mineral water
Fats / Oils • Salad dressing, low-fat
Sweets / Desserts • Cookie, fat-free
• Jelly beans
• Red licorice
• Potato chips, baked

Acid Reflux food to avoid..

Food To Avoid to Control Acid Reflux

Acid Reflux Diet - Food To Avoid to Control Acid Reflux

Certain foods can aggravate your heartburn symptoms, and when planning your acid reflux diet, it's best to limit or avoid completely those foods and drinks that result in acid reflux. There are some foods that should be avoided entirely, as they are usually responsible for a higher occurrence of heartburn.

The foods listed in the Table below are the most common foods that can produce heartburn / acid reflux.
Acid reflux food to avoid..

Food Group Foods To Avoid
Fruit• Orange juice
• Lemon
• Lemonade
• Grapefruit juice
• Cranberry juice
• Tomato
Vegetables • Mashed potatoes
• French fries
• Onion, raw
Meat • Ground beef, chuck
• Marbled sirloin
• Chicken nuggets
• Buffalo wings
Dairy • Sour cream
• Milk shake
• Ice cream
• Cottage cheese, regular
Grains • Macaroni and cheese
• Spaghetti with sauce
Beverages • Liquor
• Wine
• Coffee, decaffeinated or regular
• Tea, decaffeinated or regular
Fats / Oils • Salad dressing, creamy
• Salad dressing, oil & vinegar
Sweets / Desserts • Butter cookie, high-fat
• Brownie
• Chocolate
• Doughnut
• Corn chips
• Potato chips, regular