Eating on the go because of a busy lifestyle is something most of us are used to. Fortunately, most of us can eat what we want, when we want, and as much as we want. But some of us are not so lucky. Due to a combination of reasons, you may have become prone to acid reflux, which causes heartburn and may cause GERD (or the regurgitation of stomach acids), causing pain that occurs in the chest area and may reach up into the throat.
This doesn’t mean that the heartburn prone can’t enjoy food. Certainly not. All that is needed is a simple understanding of the main triggers of heartburn. For instance, eating certain types of foods that trigger heartburn, can be moderated or avoided altogether.
1. Foods that trigger acid reflux
Acid reflux occurs when stomach acid enters the food pipe or esophagus and interferes with the protective lining of the esophageal wall. Three groups of food can set off acid reflux. The first group does so by simply increasing the production of stomach acids, which means more chances for it to back up into the esophagus thereby causing heartburn. It is best to avoid them. Acidic foods and drinks to be avoided are:
2. High fat foods
The second food group includes those that directly influence the functioning of the sphincter muscle. They may relax the sphincter. This food also takes a longer time for digestion, which means food stays in the stomach much longer, thereby increasing the chances of acid reflux and heartburn. These food items are typically the high-fat ones that are rich in calories.
3. Spicy foods
The third group includes food items that can directly affect the eroded mucosal lining of the esophagus. These food items may also increase stomach acid secretion. Spices and chilies belong to this group of food.
4. Additional heartburn trigger foods
While the impact of food may differ from person to person, it is important to note that research has indicated clearly that diet plays a pivotal role in the management of heartburn. It is for individuals to choose their diet according to their own experience. Given below is a list of foods that should be avoided to prevent heartburn:
- Milk and milk products: Whole milk, chocolate milk, chocolate shakes or drinks, milkshakes, whole milk fat yogurt, whole milk fat (4%) cottage cheese, full-fat cheese
- Breads and cereals: Bread and other baked items prepared with high-fat ingredients such as croissants, biscuits, doughnuts, sweet rolls, muffins, granola, pizza, and French toast
- Desserts: Pies, cookies, and cakes, ice cream, any desserts containing chocolate frosting, whole milk pudding, pastries
- Fats: Gravies, heavy cream, bacon, meat drippings, butter, margarine, vegetable oils, regular sour cream, cream cheese, olives, avocados/guacamole, nut butters, and vegetable oils (Their consumption should be limited to less than 4 teaspoons per day.)
- Meats and meat substitutes: Fried meat, poultry, fish, or eggs have to be avoided; regular luncheon meats, hot dogs, sausages, refried beans, and nuts can act as triggers for heartburn.
- Sweets: Coconut, cream-filled candies, nuts, chocolate, spearmint and peppermint
- Vegetables: Fried or creamed vegetables, tomatoes and tomato products, onions and vegetable juices.
