What to avoid on an Acid Reflux Diet
There are some foods and drinks more prone to allow your stomach’s contents to splash up into your esophagus and cause GERD. Let’s call these food items the “recognized “recognized food offenders.” Some of these food items may be among your favorites, but it is advisable to eat less of them so that you can prevent the uncomfortable feeling of heartburn from ever starting.
1. Spicy Food
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It may be stating the obvious, but spicy food items are your enemies if you are looking to prevent heartburn. Some hot spices irritate the esophagus and cause Acid Reflux. It is best to avoid chili peppers peppers and spicy seasonings and sauces. If you really can’t control your yearning for Thai or Indian food, request “no-spice” food. Very often, even the “mild” version of a Thai green curry, for example, may wreak havoc on your GERD. Avoiding hot spices will certainly help stave off those unbearable, painful symptoms and also reduce chances of your developing stomach ulcers. If you just love Thai food but the spices and grease scare you, we have just the fix for you. Here is a clean and healthy Acid Reflux Diet version of Thai sweet and spicy pineapple fried rice—a quick weeknight dinner you can make in the comfort of your home. Thai sweet and spicy pineapple fried rice
2 tablespoons coconut oil
2 eggs, beaten with a dash of salt
1 cup chopped fresh pineapple
½ bunch green onions, sliced
2 cloves garlic, pressed or minced
½ cup chopped raw, unsalted cashews
2 cups cooked brown jasmine rice
1 tablespoon soy sauce
1 small lime, halved
Sea salt, to taste
Small bunch of fresh cilantro leaves, chopped
Prepare all the ingredients and keep it ready before you start cooking. Leftover rice from the refrigerator works best as it is not sticky. Heat oil in a large pan and add ½ tablespoon of oil. Break in the eggs and scramble them until they are cooked. Transfer the eggs to an empty bowl. Add one tablespoon of oil into the same pan. Add the pineapple and stir constantly for about 3-5 minutes, until the pineapple juice evaporates, and the edges of the fruit have caramelized. Add the sliced green onions and garlic. Stir constantly and cook until fragrant. Now transfer this to your bowl of scrambled eggs. Now, add the remaining ½ tablespoon of oil to the same pan. Add in the cashews and stir constantly, until the cashews are lightly browned. Add the cooked rice to the pan and mix until the rice is hot.
Finally, add the contents of the bowl back into the pan and mix well. Remove the pan from heat. And add 1 tablespoon soy sauce and some sea salt to taste.
Squeeze out the juice of ½ of a lime over the rice and stir thoroughly. Garnish with chopped cilantro and serve into individual serving bowls.
2. High Fat Food items
Food items that have high fat content may cause acid reflux. This is because fatty food items need a large amount of acid to digest. So the contents of your stomach become highly acidic. The food ends up sitting in your stomach for a longer time, causing a reflux. Another reason why you get heartburn when you consume your favorite fatty treats could be because they may also cause a weakening of the lower esophageal sphincter. Trans fats have been linked to esophageal disease on many occasions, so any problems relating
to the esophagus can also exacerbate your heartburn symptoms. Since fried food items are high in fat content, it is advisable to avoid food that is fried in fat—both deep fried and shallow fried. This means bidding farewell to chips and fries and saying hello to baked sweet potato or zucchini wedges.
Golden sweet potato sticks
1 large sweet potato, peeled and cut into long wedges
2 tablespoons freshly ground flax seeds Salt- to taste
Freshly ground pepper- to taste
Preheat the oven to 400° F.
Spray the baking dish with nonstick cooking spray. Season the sweet potato with salt and pepper to taste.
Spread them in an even layer on a baking dish. Bake the potatoes for 10 minutes. Turn them over and bake again for 10 minutes.
Remove from the oven to a serving dish and sprinkle freshly ground flax seeds.
3. Alcoholic beverages
If you are suffering from Acid Reflux, it’s about time to rethink your drinking. Alcohol is known to relax the sphincteras well as irritate the lining of the stomach.
The higher the alcohol content in a beverage, the greater the damage. Drinks with lower alcohol content stimulate acid secretion in your stomach. If you cannot abstain from consuming alcoholic beverages, indulge in them in moderation.
Go ahead, celebrate. A glass of red wine may not be a big deal on its own, but what you are eating to accompany it also matters. If you are dining out in an Italian restaurant, for example, and order spaghetti Napolitano as the main course, you are definitely inviting trouble, as the base of the Napolitano sauce is tomato, and tomato and heartburn are not the best of friends.
4. Chocolate and mint
If you are a chocoholic, sorry, I have bad news for you. Chocolate and mint have substances that can stimulate the release of stomach acids. They also tend to weaken the lower esophageal sphincter.
Stay away from both.
5. High-fat dairy products
As discussed earlier, all high-fat food items cause heartburn, so this includes your favorite cheeses and butter. Instead, enjoy plant-based options like almond milk, coconut or soy yogurt. These options have lower amounts of unhealthy fats.
Cut back on coffee. Besides decreasing pressure in the lower esophageal sphincter, the acidic nature of coffee also irritates your stomach. Enjoy mild green tea, chamomile tea or herbal teas instead.
Most sodas contain caffeine and are very acidic in nature. Sodas don’t help you in any way, and for most people, they simply satisfy a sugar addiction.
8. Spices and Chili peppers
Hot spices and chili peppers aggravate your heartburn. Avoid cayenne, chili, black pepper, mustard, cinnamon and nutmeg. That doesn’t mean you have to settle for bland food. Boost flavor and add character to your food using fresh herbs such as ginger, basil and cilantro. Dried herbs like thyme, rosemary, dill, and oregano can take your Acid Reflux Diet food from good to great.
Breakfast Recipes To prevent Acid Reflux
When you wake up in the morning, your stomach is pretty much empty. Breakfast, the first meal of the day, provides your body with a much needed source of fuel to get you revved up for the day ahead. It is always beneficial to avoid having an empty stomach, whether you have Acid Reflux or not. Did your mother ever tell you to “Eat breakfast like a king?” Well, mothers are usually right. But remember, at the same time, eating a lot can provoke reflux. An ideal breakfast for someone with Acid Reflux would be a well-balanced carb-intensive one with the proper mix of proteins. Very often, fast food breakfasts include a lot of baked items that are high in sugar and fat—think cream cheese bagels, donuts and muffins. These items may be about as healthy as cupcakes are—minus the layer of frosting.
The key to successfully keeping your Acid Reflux under control is proper planning. Stock your pantry and your refrigerator with the right ingredients for a healthy heartburn free breakfast. Here are some breakfast suggestions that are not too light and not too large.
Tofu and mushroom scramble
8 oz. extra firm tofu
1 tablespoon olive oil
½ lb mushrooms
1 cup baby spinach, shredded
½ red onion
1 pinch turmeric
Freshly ground black pepper to taste
Salt to taste
2 basil leaves
Crumble the tofu in your hands over a bowl. Now chop and fry the onion in a pan. Dice the mushrooms into halves and add them to the onions. Throw in shredded spinach and add a pinch of turmeric. Add in the pepper and salt to taste. Cook until the tofu has warmed up. Finally throw in the torn basil leaves and serve it on toasted, sprouted bread.
Flavorful farmer’s market omelet
¼ cup water
2 ounces fat-free feta cheese, crumbled
½ teaspoon dried basil leaves
¼ teaspoon garlic powder
2 teaspoons butter
For the filling
1 cup baby spinach
¼ cup thinly sliced yellow summer squash
¼ cup thinly sliced zucchini
¼ cup chopped red bell pepper
2 tablespoons water
Heat a pan and cook all the filling ingredients with 2 tablespoons of water over medium heat. Keep stirring. Remove from heat when the water has evaporated and vegetables are cooked. Keep the vegetables aside. Beat eggs with ¼ cup water, cheese, basil and garlic powder. Heat butter, and coat the base of the pan. Pour half of the egg mixture into the pan. Gently move the cooked portions from the edge of the pan towards the center.
Tilt the pan and move the uncooked portions so it can cook. When the upper surface of the eggs have thickened and no visible liquid egg remains, place half of the filling on one side of the omelet. Fold the omelet in half and slide onto plate. Make the second omelet by repeating the steps above.