In our previous post, Foods to Avoid Acid Reflux (What Not to Eat) , we discussed the foods that should be avoided in order to relieve the symptoms of acid reflux and heartburn. After reading that, I’m sure you’re asking yourself “Well, what can I eat?”
The basic goal is to stick to foods that (1) enhance proper digestion and (2) don’t relax the lower esophageal sphincter (LES). The LES is the muscular valve that opens to allow food to travel from the esophagus into the stomach and closes to prevent stomach contents back up into the esophagus. When the LES is relaxed by the consumption of certain foods, it doesn’t close properly and stomach contents – namely stomach acid – makes it’s way into the esophagus and creates that nasty burning sensation and can do some real damage to the lining of the esophagus. Acidic and toxic foods relax and irritate the LES.
Moderation is the name of the game for many foods. Fruits such as apple cider (organic), blueberries, raspberries and strawberries can be consumed in moderation. Garlic, cooked onions and scallions are vegetables you can eat. Many raw vegetables are high in fiber and should be part of a well-balanced diet.
Lean meats can be eaten with discretion. Most dairy products should be avoided, but in moderation, low-fat cottage cheese, yogurt and skim milk can still be part of a reflux-free diet. Consuming too much fat such as saturated fats, especially hydrogenated fats or refined oils can cause chronic diseases and many digestive problems. Too much fat will also cause the gallbladder to work harder and weaken the LES. Good fats are olive oil, avocados, almonds, walnuts and fish oils. The bad fats include margarine and refined soybean, sunflower and corn oil. A proper diet should limit fat such as meat fat, cream, butter, lard and cheese.
A diet high in fiber is essential to maintaining a healthy body. Low fiber diets can cause digestive problems and are associated with acid reflux and other chronic diseases. Fiber will absorb and eliminate toxins in the body and greatly improve digestion. You should consume a total of 25-40 grams of fiber per day – both soluble and non-soluble. If you eat enough non-starchy vegetables and sprouts as part of your regular diet and avoid eating too much protein, you probably won’t have to worry about fiber intake.
Knowing the foods for heartburn – what to eat, how much to consume , and what to eliminate from your diet – will put you on the road to a life free from the pain and discomfort of heartburn and acid reflux – not to mention, a healthier, happier you.