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If you sometimes have acid reflux, you probably know that there are a lot of possible triggers. There are some foods that can trigger heartburn or other symptoms, but which foods can help prevent them? These seven foods and beverages may be good choices to try, as long as your healthcare provider agrees.
High-fat foods can cause acid reflux. Full-fat dairy products, such as whole milk, full-fat cheese, and whole-milk yogurt, can trigger symptoms. Luckily, there are plenty of fat-free options, such as skim milk, fat-free cheese, and non-fat yogurt.
Fatty meats can definitely trigger heartburn, so what about a leaner option? Skinless white-meat chicken, such as chicken breast, is super lean. Be sure to grill or roast it instead of frying it to avoid adding much fat during cooking. If you find chicken to be dry, consider stewing or braising it instead, or marinating it before cooking. You can also make chicken soup with whole grains or vegetables.
Surprise! Salmon is a fatty fish, but it’s not the type of fat that’s most likely to cause acid reflux. Instead, salmon may turn out to be a good choice for preventing symptoms. Other fatty fish that have heart-healthy omega-3’s include trout, herring, and mackerel. Leaner fish include tilapia, swai, and red snapper.
Are you looking for a fruit that’s great for lunch bags but isn’t as acidic as oranges and tangerines? Apples and bananas can be good choices. They’re high in fiber. Apples have phytonutrients in their skin, and bananas have healthy resistant starch.
French fries, hash browns, and potato chips are all fatty forms of potatoes that can trigger acid reflux. Baked and boiled potatoes are better choices, but if you want extra nutrients, consider eating sweet potatoes instead.
Whole grains are natural sources of fiber, vitamins, and minerals, and they’re healthier than refined grains in general. It’s not hard to get more whole grains, since there are usually whole-grain alternatives to refined grains. Examples include whole-grain bread and pasta, whole-grain breakfast cereal, and brown rice.
Coffee is an acidic beverage, and many people report coffee as a trigger for heartburn or acid reflux. People on a low-acid diet may be told to avoid coffee, but what about a brand with less acid? Alex’s Low-Acid Coffee has less acid than many national brands, so it may be less likely to be a trigger. Plus, it comes Regular, Half Caff, and Decaf versions, so you can check whether caffeine may be a trigger for you.
A special diet can likely help reduce symptoms of acid reflux. The above suggestions may help, though every individual needs to check for themselves how different foods may affect them. Your doctor can also help you decide what to try. A low-acid coffee, such as Alex’s Low-Acid Coffee, can also help you avoid higher-acid beverages and still enjoy coffee while reducing acid reflux.
It’s also worth noting that some lifestyle changes, such as losing weight and eating more slowly, can help. And, it’s best to ask your doctor for help managing acid reflux.