Acid Reflux & The Foods We Eat
Foods that Commonly Cause Acid Reflux
There are a number of foods that can trigger acid reflux. If you have issues with acid reflux a good first step is to examine the foods you are eating. In addition to the foods also look at how you are preparing those foods. Sometimes you can reduce your intake of foods that contain high amounts of acids and it will improve the condition substantially. Other times it may be as simple as cutting down on fried foods. Changing your diet is one of the easiest and most effective ways to get rid of acid reflux. Medications can provide relief but that is really just going to cover up the underlying issues.
It is important to learn more about the types of foods that trigger acid reflux. That way you can avoid them when you go shopping for groceries and when you dine out. Eating is a necessity for all of us but it can become quite unenjoyable when you know you are going to be feeling terrible later on. You can change all of that though when you stop eating certain types of foods.
Even is you choose your foods well, if your whole diet consists of fried food then it may aggravate your reflux. For example lean meats are a good choice if you have reflux disease. But if you fry them the oils from the frying can cause your reflux to act up. Baking is a much better option using lean cuts of meat. Some people are sensitive to the spices you add to the meat. For instance, onion and garlic can increase acid reflux symptoms. Changing the types of seasonings that you cook with can be difficult but you may find this allows you to enjoy the taste of foods without the reflux visit later on.
Fresh fruits are good for you but many of them contain large amounts of acid. You likely know that oranges and grapefruit do. However, grapes, peaches, and strawberries contain acid too so consume those fruits in moderation.
Various types of vegetables that you often cook with can trigger acid reflux. The most common one is onion. While it adds plenty of flavor it may cause an acid flare up. Scallions and garlic can cause problems as well. Tomatoes have a high acid content as well.
Eating hot dogs can trigger acid reflux due to the various ingredients found in them. Some dairy products including eggs, yogurt, milk, and cheese can cause it as well.
The easiest way to reduce your reflux symptoms is to keep a food diary. That way any time you develop reflux symptoms you can write down what you ate. This record can help you identify foods to avoid or eat in small quantities, instead of grasping at straws for what is causing your reflux misery.
Cooking Tips to help Reduce Acid Reflux
You don’t have to sacrifice good tasting food in order to avoid reflux. You may simply need to avoid cooking the foods you eat in certain ways. For instance, baking or broiling instead of deep frying. Other recommendations have to do with how you use seasonings.
Fresh fruits are good for you but some of them contain more acid than others. Grapefruit, lemons, and oranges are the top ones so be careful when you use them for cooking. Lemon juice is common when a person is cooking fish. There are various side dishes that contain these other citrus fruits so be careful about how much of them you use as well.
Most people don’t realize that tomatoes contain a large amount of acid. Therefore you want to keep your salads full of leafy greens and reduce the amount of tomatoes in them. You also want to pay attention to how much of them you use as a garnish. You may not realize how many products tomatoes are in either. Italian recipes especially many times have a tomato based sauce that can cause reflux.
The leading trigger of food related acid reflux is spices. Many people love spicy foods. Chili powders and peppers may be triggering your acid reflux. Look for alternative recipes that don’t use as much of these ingredients.
Lean meats will help you reduce acid reflux symptoms, as mentioned previously. Instead of deep frying your cuts of lean meat try baking, broiling or even grilling. Leaner cuts of meat are more expensive but they contain leas fat. this is good for preventing reflux and also better for your overall health.
Desserts can sometimes trigger acid reflux as well. Chocolate can cause acid reflux in some people. Cooking with wine and other forms of alcohol can also be responsible. Try to limit those in your desserts, as well as high acid fruits. Moderation is the key.
Pay attention to your servings of foods. It can be easy to overeat. Especially with the large serving sizes you get in some food establishments. You feel like you paid for the meal so you have to consume it all at one sitting. Instead, eat till you are full and then ask for a to go box and take the remainder home to eat later. Use a certain size of plate and limit your portions of foods to one serving per meal. You may find you have to eat more times a day this way but doing so is better for your digestive system than consuming too much food at one time.
You will feel fuller faster if you take the time to really taste and chew your food. Drink plenty during the meal and set your utensils down after each bite. That way you can notice signals that you are getting full. At that point you want to remove your plate from in front of you. Otherwise you may continue to pick at it simply because it is there.
You will have to experiment with various recipes in order to reduce problems with acid reflux due to the foods you consume. It is important to remember that what you drink is just as important. Consume plenty of water as well as iced tea so that you avoid sugary drinks and alcohol.
As mentioned before, use a food diary and pay attention to what you ate prior to your worst bouts of reflux. By documenting the foods along with how severe the acid reflux symptoms were you can start to make connections. This will allow you to successfully remove such foods from your diet. You may not need to do so forever but instead only a short time until you manage to get your symptoms under control.
As always, if your symptoms are severe you should talk to your doctor to prevent other health issues that can arise from leaving your reflux untreated.