Everyone experiences heartburn now and then. But if you experience that burning sensation in your chest or throat regularly, some changes to your diet and eating habits may provide some relief.
“Your food should be moving one way — from your mouth to your stomach — and it should be digested in your stomach within a certain period of time,” says Sarah Andrus, MS, RD, LDN, a Mass General Brigham outpatient dietitian in the Newton-Wellesley Hospital GERD and Heartburn Clinic. “For people with chronic acid reflux or GERD (gastroesophageal reflux disease), that process does not work perfectly.”
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In people with GERD, acidic contents leak from the stomach up into the esophagus (the tube that connects your mouth to your stomach). Acid reflux and GERD can cause uncomfortable symptoms. They also can irritate the lining of your esophagus and cause health problems down the road. Knowing what to eat — and what to avoid — when you have GERD can help you get relief and prevent damage to the esophageal lining.
Symptoms of acid reflux
Acid reflux and GERD often cause one or more of the following symptoms:
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Burning sensation in your throat or chest, called heartburn
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Cough or sore throat
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Feeling that food is stuck in your throat
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Regurgitation, when food comes back up into your mouth from your esophagus
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Trouble swallowing (dysphagia)
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Voice changes or hoarseness
However, “silent GERD” involves frequent acid reflux that damages the esophagus but doesn’t cause symptoms. The condition is often discovered during endoscopy, a test that uses a tiny camera to explore your esophagus.
What foods cause acid reflux?
The foods you eat and the way you eat them can contribute to acid reflux.
“No foods are the cause of GERD, but certain foods and habits can worsen GERD symptoms. We have a fairly well-defined list of foods and behaviors that are most likely to be culprits,” Andrus says. “However, everyone’s food triggers are different. So it’s not a great idea to just omit the full list of these foods. They might not be problems for you, and not eating them can eliminate many good nutrients in your diet.”
She suggests keeping a record of what you eat and when you experience symptoms. This can help you identify what items affect you personally.
Foods that irritate the lining of the esophagus
Certain foods are more acidic and can irritate the lining of the esophagus. Acidic foods that many people with GERD avoid include:
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Citrus products, such as lemons and orange juice
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Spicy foods
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Tomato products, such as red sauce
Foods that relax the esophageal valve
There are two valves (sphincters) in your esophagus. The upper valve connects your mouth to your esophagus. The lower one connects your esophagus to your stomach. They should remain closed until they need to open to allow food to come in. They also open when we throw up.
“But certain foods and drinks can relax that valve at the end of your esophagus, allowing acidic stomach contents to come back up into the esophagus,” Andrus explains. Those foods include:
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Alcohol
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Chocolate
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Coffee
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High-fat foods
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Mint, particularly peppermint
Foods that cause pressure in the digestive system
Other foods, including carbonated beverages such as sodas and seltzers can cause distention (pressure) in the stomach that forces the lower esophageal sphincter open. Large meals and late-night eating can also have this effect. When that lower sphincter opens, stomach acid can wash backward.
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