Steps to an Effective Acid Reflux Diet

The list of trigger foods is fairly well recognized by most physicians and GERD experts. (RFR 15) The following foods aggravate acid reflux and should be avoided if they trigger your acid reflux symptoms:

• fatty or fried foods
• peppermint and spearmint
• whole milk
• oils
• chocolate
• creamed foods or soups
• most fast foods
• citrus fruits and juices (grapefruit, orange, lime, etc.)
• tomatoes and tomato paste
• onions and garlic
• coffee and tea (regular and decaffeinated)
• other caffeinated beverages
• caffeinated and carbonated soft drinks
• spicy or acidic foods (may not be tolerated by some individuals)

We will talk about alcohol later since it is more a lifestyle issue. There is an important rule to remember: everyone is different. That simply means we really can’t be sure which of those foods will trigger your GERD symptoms. Some of these trigger foods seem to impact a very high percentage of GERD sufferers, such as chocolate, citrus, raw onions, and tomatoes. However, minimal amounts of these foods, or other variations such as boiled onions and/or dehydrated onions, for example, maybe tolerable. Only you can determine which foods trigger your symptoms.

We recommend that you use trial and error, a food diary (RFR 18), or a mobile phone app to track your symptoms against the foods you eat. Through a series of testing and elimination, you should be able to identify the foods that cause your symptoms. Once identified, the challenge becomes avoiding these foods in the future – especially some favorites like pasta sauce and chocolates.

Your GERD stage and the potential value of avoiding trigger foods

• Stage 1 – Small to moderate – but noticeable benefit
• Stage 2 – Small to moderate – but noticeable benefit
• Stage 3 – Varies by person – some minimal to moderate impact is expected
• Stage 4 – Varies by person – some minimal impact may be realized

#2 – Making smart food choices and substitutions

Choices, choices, choices! We have to make them every day, especially when it comes to what we eat. These choices can make you or break you, and possibly trigger your GERD symptoms like never before. According to research at Duke University, habits rather than conscious decision-making, are responsible for 45% of the choices we make each day. This is particularly true when it comes to the foods we eat. To make smart food choices, you need to make a commitment to change and then establish a plan to change the choices you make. (RFR Section IV).

Not this but that – the art of substitutions

The trick to this step of our GERD-friendly diet is making the right substitutions. (RFR 12) For example, let’s assume that you are a tea lover. Even though you know you shouldn’t drink tea, your “habit” is starting your day with several cups. If that sounds like you, here is what you need to know to avoid or reduce your symptoms while still meeting that need:

• Reduce the caffeine content, if possible;
• Black tea has more caffeine than green tea – but not in all cases;
• Herbal is a better choice, and you can try chamomile or slippery elm, both are known home remedies for heartburn;
• Avoid tea with spearmint or peppermint, both are known triggers;
• Some teas are much worse for GERD symptoms like chai teas, the “trifecta winners”. They are typically rich black teas, have a higher concentration of caffeine, and they can contain spices such as cinnamon, clove, cardamom, and occasionally black peppercorns, ginger, and red chilies. Pass the Tums, please……………
• Since caffeine is the major issue, use these guidelines: 1) black tea caffeine level is typically 14 -70 mg; 2) decaf black tea caffeine is typically 0 – 12 mg; 3) bottled tea from the store caffeine level is typically 5 – 40 mg, and; 3) green tea caffeine level is typically 24 – 45 mg.