By: Shelagh McNally for Reflux1Changing your diet and the way you cook can help alleviate many GERD symptoms. Certain foods and beverages seem to trigger GERD and experts say these will vary according to the individual. So, the first step is identifying those foods that disagree with you. Start off by keeping a food journal for about seven to 10 days. Record what you eat, how much you eat, when you eat and any symptoms that occur. Once you see a pattern emerging you will know which foods to avoid and you can sit down with your doctor to plan your diet.
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Cookbooks to Try at Home:
1. Eating for Acid Reflux: A Handbook and Cookbook for Those with Hearburn, by Annabel Cohen
2. Tell Me What to Eat If I Have Acid Reflux: Nutrition You Can Live With, by Elaine Magee
3. Good Food for Bad Stomachs, by Henry D. Janowitz
4. How to Stop Heartburn: Simple Ways to Heal Heartburn and Acid Reflux, by Anil Minocha and Christine Adamec
5. Eating for IBS: 175 Delicious, Nutritious, Low-Fat, Low-Residue Recipes to Stabilize the Touchiest Tummy, by Heather Van Vorous
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Acid reflux is a reaction to the hormone gastrin in the stomach that stimulates the production of hydrochloric acid. Too much hydrochloric acid results in acid reflux. Certain cooking techniques seem to contribute to overproduction of gastrin. High protein foods with significant amounts of fat appear to be the main culprits. Foods cooked in oil or butter tend to linger in the stomach longer causing digestive problems.
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| Web sites with Heartburn Cooking Tips: |
Sometimes changing the way your meals are cooked to reduce fat can also reduced GERD. Nutritionists recommend roasting meat, fish and poultry. Braising by using a slow cooker where the food is cooked in small amount of liquid over a slow, low heat is another recommended cooking method. Flavor can also be locked-in dry-heat cooking such as broiling or grilling.
Avoiding certain food altogether can also help with your symptoms. Spices, citrus fruits like oranges, tomatoes or cranberries, caffeine, soda drinks, chocolate, fried foods, whole milk, creamed foods and most fast foods seem to be triggers for many people suffering from GERD. Your food journal will help determine your trigger foods. Restaurants pose another problem since they often serve large portions containing more fat. Before ordering, ask if your selection can be grilled or boiled instead of fried or sautéed. Ask for smaller portions, choose white meat over dark, skip that first glass of wine and don’t overeat. At Italian restaurants go for the dishes with less cheese, try the veal or pasta with light sauces. If you are eating Mexican avoid fried tortilla chips and jalapeno peppers. Cilantro, low fat refried beans and rice with corn or flour tortillas are more heartburn friendly. At Chinese restaurants watch out for the fried egg rolls, and any sauces thickened with eggs or fried entrees. Stick to the dishes made with vegetables in a light sauce.
