Gastric reflux, also known as heartburn, is a burning discomfort felt in the chest area and behind the breastbone. It occurs when acids from the stomach escape up into the esophagus and irritate its sensitive lining. According to the National Heartburn Alliance (NHBA), more than 25 million Americans suffer from daily gastric reflux and nearly 60 million suffer at least once a month. Fortunately, dietary changes can significantly affect the number and severity of gastric reflux episodes.
Causes of Gastric Reflux
Gastric reflux occurs because the lower esophageal sphincter (LES) either relaxes inappropriately or is not functioning. According to the NHBA, the LES is a muscle that operates like a valve. When functioning properly, the LES acts like a one-way door into the stomach. Improper dietary habits and disease caused by acid damage to the valve is what causes gastric reflux to occur.
Diet for Reflux Sufferers
In a 2006 study, the National Institutes of Health (NIH) found that a very low-carbohydrate diet may improve symptoms and can actually resolve some cases of gastric reflux. Overweight patients with gastroesophageal reflux disease (GERD) saw the most improvement from this diet.
The NHBA lists spicy foods, certain acidic fruits like oranges and tomatoes, caffeinated beverages and foods with high fat content as the main culprits of diet-based heartburn. Fatty foods are among the worst causes of gastric reflux because they take longer to digest and therefore acid stays in the stomach longer. Minimizing the intake of these foods is an important step in controlling heartburn.
Cooking Techniques
The way in which food is prepared can also contribute to gastric reflux. Food prepared in fatty oils or with butter will cause digestive problems and lead to gastric reflux. Instead of frying or sautéeing vegetables, they should be steamed. Do this by either placing vegetables on a rack over boiling water or in a special covered steaming pan with water. Stir-frying can also be done with either very light oil or by only using water and adding it to the wok as needed.
Instead of frying meats, fish, and poultry, bake them. Pressure-cooking also can be used to avoid high fat content and prevent gastric reflux.
Tips
Eating smaller portions can also help prevent heartburn, according to the NHBA. Slowing down and chewing food thoroughly can help the stomach feel full sooner, reducing the chances of gastric reflux.
Keeping a snack of healthful foods such as raisins and Graham crackers available can prevent the urge to indulge in fatty foods.
Finally, avoid snacking after dinner. Gastric reflux is less likely to occur if food is eaten at least two hours before bedtime. Lying down after a meal allows more acid to flow up into the esophagus, causing more damage and heartburn.
