Acid reflux is a digestive condition that occurs when stomach acid flows back up into the esophagus. Over time the acid irritates the lining of your esophagus and causes common symptoms like heartburn. The discomfort of heartburn can usually be managed by eating bland foods, making lifestyle changes and using over-the-counter medications. Avoiding foods that can aggravate your condition can greatly decrease the painful symptoms of acid reflux.
Modifying your habits along with avoiding foods that will aggravate acid reflux may help you to control your symptoms without the use of medication. The National Digestive Diseases Information Clearinghouse recommends eating smaller meals more frequently during the day. You should also avoid wearing tight-fitting clothing, which puts pressure on your abdomen and lower esophageal sphincter. MayoClinic.com suggests eating at least three hours before lying down, since this position makes it easier for stomach acid to flow back up into the esophagus. Two additional recommendations which can prevent or lessen the side effects of acid reflux are to maintain a healthy weight and quit smoking.
Meats and Protein
Meat, poultry or seafood is usually the focal point of a homemade dinner. When choosing which type of protein to eat it is important to avoid fatty, fried and heavily seasoned foods. Baked chicken, turkey or seafood are good choices, and removing the skin from poultry will further reduce the fat content which can worsen acid reflux. When considering beef or pork, choose leaner cuts of these meats and trim away all visible fat. Fried chicken and seafood have very high fat contents and should be avoided if you are aiming to follow a bland diet. Also skip spicy sauces, marinades and rubs which typically worsen heartburn, and instead season meats, poultry or fish with fresh herbs.
Many starches are bland when they are prepared without added fat, seasoning or sauces. For instance, plain pasta, rice, baked potatoes and bread are all considered to be bland foods. When an acidic sauce such as marinara is added to pasta, it becomes a trigger for acid reflux. Adding butter to bread or sour cream to potatoes can drastically increase the fat content, which can then worsen the symptoms of reflux. Instead of adding acidic or high-fat condiments to starchy side dishes, use chicken stock to flavor pasta, rice or mashed potatoes. Spray butter can be lightly spritzed on baked potatoes, bread and dinner rolls as well.
Fruits and Vegetables
Fruits and vegetables make great side dishes that are generally healthy. When considering what item should accompany your protein and starch dishes, there are specific fruits and vegetables that can aggravate acid reflux. Acidic fruits and vegetables are the largest group of produce that should be avoided. This includes oranges, grapefruits, lemons and tomatoes, as well as any juices or sauces made from these foods. Aromatic vegetables like garlic and onions can also cause worsening heartburn for some individuals, especially if they are eaten raw. Bland fruits such as bananas, apples, pears and melon are good choices, as well as most canned fruits such as peaches and fruit cocktail. Most cooked vegetables should be well-tolerated as long as heavy butter or cream sauces are not added to them.
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