The document discusses acid reflux, a condition where stomach acid enters the esophagus, causing symptoms like heartburn, regurgitation, and chronic cough. It outlines helpful foods such as vegetables, whole grains, and lean proteins, while also advising against chocolate, peppermint, fatty foods, and acidic items. It emphasizes the importance of seeking medical advice if symptoms are frequent or disruptive to quality of life.

1. What Foods to Eat and
Avoid for Acid Reflux
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2. It’s not uncommon to experience a flare-up of heartburn, but some people
suffer from burning, bloating, and gagging almost every time they eat. Acid
reflux happens when the lower esophageal sphincter (LES) normally closes
when food passes through it. However, if it doesn’t close or it opens too often,
the acid produced by the stomach can travel up into the esophagus and cause
symptoms such as heartburn, a burning sensation in the chest. If the
symptoms of acid reflux occur more than two times per week, you may have
gastroesophageal reflux disease (GERD). Approximately 20% of people have a
common digestive disorder that occurs when stomach acid flows back into
the esophagus, causing irritation and discomfort.

3. What Are the Common
Symptoms of Acid Reflux

4. • Heartburn: A burning sensation in the chest that usually occurs after eating
and may occur at night. Pain that gets worse when you’re lying down or
when you’re bending over. Acid or bitter taste in your mouth.
• Regurgitation: It’s when stomach contents flow backward through the
esophagus into the throat and mouth. This feels like burning, warm liquid in
the throat, often leaving a bitter aftertaste.
• Dysphagia: Difficulty swallowing. This can be caused by inflammation of
the esophagus, which can make it difficult for food to pass through.
• Hoarseness: Acid reflux can irritate the vocal cords, which can cause
hoarseness.
• Chronic cough: Acid reflux can sometimes cause a chronic cough, especially
at night. This is because the acid can irritate the esophagus, larynx, or voice
box due to repeated stomach acid exposure, leading to a lasting cough,
wheezing, and breathing issues.

5. Foods that help acid reflux

6. • Vegetables and non-citrus fruits: Fruits and vegetables are generally good
for reducing stomach acid. They are low in fat and sugar, and they provide
fiber and important nutrients. Some specific examples of fruits and
vegetables that are low in acid and may help reduce stomach acid levels
include bananas, melons, broccoli, asparagus, and green beans.
• Whole grains: Whole grains are a good source of fiber, which may help
absorb stomach acid. Some examples of whole grains include brown rice,
oatmeal, and whole-grain breads.
• Lean protein: Lean protein sources, such as chicken, seafood, tofu, and egg
whites, can also help reduce symptoms of acid reflux. These foods are low
in fat and can be prepared in a variety of ways, such as baking, broiling,
poaching, or grilling.
• Beans, peas, and lentils: Beans, peas, and lentils are good sources of fiber,
protein, vitamins, and minerals. They can be a part of a healthy diet for
people with acid reflux.

7. • Nuts and seeds: Nuts and seeds are also good sources of fiber and
nutrients. They may help absorb stomach acid. Some examples of nuts and
seeds include almonds, peanuts, chia, pomegranate, and flaxseeds.
• Yogurt: Yogurt is a good source of protein and probiotics, which are
beneficial for the digestive tract. It can be soothing to an irritated
esophagus.
• Healthy fats: Fat is a necessary nutrient, but eating too many fatty foods
can trigger symptoms of acid reflux. It’s a good idea to cut down on
unhealthy fats by replacing them with unsaturated fats. Some examples of
healthy fats include avocados, olive oil, walnuts, and soy products.
• Ginger: Ginger has anti-inflammatory properties and has been used for
centuries to treat gastrointestinal problems. It can be added to smoothies,
soups, stir-fries, or other dishes, or steeped as a tea.

8. Foods to Avoid With Acid
Reflux

9. • Chocolate: contains caffeine, cocoa, and plant chemicals that can relax the
lower esophageal sphincter (LES), the muscle that controls the passage
between the stomach and esophagus. This can lead to heartburn.
• Peppermint: known for soothing irritable bowel, peppermint has the
opposite effect on acid reflux. It relaxes the muscles used for digestion,
including the LES,and and a relaxed LES is a leaky LES.
• Fatty foods: they can relax the LES and take longer to digest, which can
cause stomach acid to back up into the esophagus. As food sits longer in
your stomach, your body produces more acid.
• Spicy foods: Capsaicin, the chemical compound which causes food to have
a spicy taste, can cause irritation in certain digestive tract which can lead to
acid reflux

10. • Acidic foods and drinks: such as citrus fruits and juices, tomatoes, and
vinaigrette have a high acid content, contributing to an already acidic
environment.
• Garlic and onions: can stimulate acid production, which can lead to
heartburn.
• Alcohol, caffeine, and carbonated beverages can all relax the LES. Bubbles
in carbonation expand the stomach. This pushes stomach contents against
the LES.

11. When to See a Healthcare Provider
People with mild to moderate acid reflux symptoms don’t usually
require medical attention. Lifestyle and diet changes and over-the-
counter antacids can help ease symptoms. Foods have different
effects on different people. What works for some people might not
work for others.
If acid reflux is impacting your quality of life, or if you have acid
reflux more than twice a week, Call us today or schedule an
appointment. We have convenient locations to serve you in Laredo,
TX.