In addition to any lifestyle changes your doctor may suggest, or medicine he or she might prescribe to manage your GERD, one of the keys to successfully reducing the painful symptoms of reflux is to eliminate from your diet the foods that are most likely to trigger acid production. Identifying the specific foods that worsen your heartburn can take time and some trial and error, but it doesn't have to be complicated or overwhelming. While some people tolerate certain trigger foods better than others, most people who suffer from heartburn tend to react to many of the primary culprits.
There is no one official diet that will prevent all symptoms of GERD, so the best way to identify which foods you tolerate well and which aggravate your heartburn is to keep a detailed food journal for a few days. Record all the food (and beverages!) you consume, the time of day, and any symptoms you experience. Once you have determined your trigger foods, you can design a diet that will lessen your heartburn.
Here are some of the foods that tend to aggravate GERD:
- Tomatoes: Tomatoes, tomato sauce, soup, and tomato juice are all high in acid.
- Citrus fruits: Oranges, pineapples, grapefruit, and lemons, as well as citrus juices, are usually high in acid, though some markets now offer a "low acid" orange juice.
- Chocolate: Chocolate contains methylxanthine, which can relax the smooth muscle of the stomach and loosen the lower esophageal sphincter (LES).
- Coffee and tea: With or without caffeine, both coffee and tea can promote heartburn.
- Alcohol: Alcohol relaxes the LES and increases the production of stomach acid.
- Carbonated beverages: Sodas tend to have high acid content; also the acid combined with the carbonation in sodas and seltzers creates carbon dioxide in the stomach and causes heartburn.
- Fried and fatty foods: French fries, gravy, and fatty cuts of meat slow digestion and increase pressure in the stomach, therefore putting pressure on the LES.
- Spicy foods: Chili, garlic, onions, and Mexican food all tend to stimulate acid production and relax the LES.
- Dairy: Whipped cream, half-and-half, cheese, and whole milk; while some people use milk to cut the pain of heartburn, it can actually cause a rebound effect and stimulate acid production.
- Creamy foods: Creamy soups and salad dressings often trigger heartburn because of their fat content.
- Foods cooked in butter: Even healthy, low-acid foods can cause heartburn when cooked in fat because they tend to linger in the stomach.
- Peppermint and spearmint: Mint-flavored teas and candies increase acid production and stimulate reflux.
Remember, whether you're eating at home or dining out, the key to eliminating foods from your diet is to be sensible. It's important to talk with your doctor or a nutritionist about how best to avoid trigger foods and still maintain a balanced, nutritious diet. Some of the offenders, like onions and garlic, also have health benefits. Because acid tolerance varies from one individual to another, you may find that you can incorporate one or more of these trigger foods into your diet with no trouble. Try adding one at a time to small meals to test your tolerance.