Fruit and Vegetable Diet - Acid Reflux Disease Diet No. 2

If you are thinking that there are so much food to avoid for your acid reflux, well think again. You could have a variety of acid reflux diets, not just sticking to a single diet for the rest of your life. This Acid Reflux Disease Diet No. 2 is the Fruit and Vegetable Diet. Sounds yummy to me! Not only will it aid in the symptoms of acid reflux but this diet is now gaining its popularity in terms of weight loss.

Before munching those juicy fruits and leafy vegetables, remember that not all of them are included in our list. Stay away from the forbidden fruits to avoid the attack of acid reflux symptoms. Fruits to avoid include: Oranges, lemons, grapefruit, cranberries, prunes, raisins, raspberries and tomatoes. These fruits are known to be acid forming. Choose fruits that are alkaline forming such as apples, bananas, mangoes, kiwi and melons. For the veggies, almost all are for yours to grab except for onions. Try to cut down the onions if you include them in your salad.

Fruit and Vegetable Diet for acid reflux does not mean you just have to eat those plants and colorful fruits for the whole diet. Also, it does not mean that meat should be excluded from what you eat, because protein and nutrients found in meat is needed for our complete daily nutrition. Equally true, however, is that we need other vitamins and nutrients from fruits and vegetables in order for everything to work properly. Establishing a fruit and vegetable diet simply means to eat at least of 2-3 servings of fruits and 4-5 servings of vegetables each day.

Here is a sample diet plan:

Breakfast:
Apple juice
Whole grain cereal
Banana
Whole-wheat toast
Margarine

Lunch:
Lettuce
Fresh fruit salad (no citrus fruits)
Vegetable soup
Saltine crackers
Lean beef patty
Hamburger bun


Snack:
Vegetable salad
Graham crackers

Dinner
Broiled skinless chicken breast
Brown rice
Steamed broccoli
Green salad
Apple

Acid reflux diet has never been hard. There is always a variety of diet to choose from. So grab those fruits and veggies now and enjoy. See you at the next Acid reflux disease diet plan, just subscribe to this blog to be updated.

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Obesity Greatly Contributes To Severe Heartburn

Obesity contributes to many health problems, such as high cholesterol, high blood pressure and diabetes. However, one condition -- gastroesophageal reflux disease -- stands out in its ties to obesity, say the authors of a new study. In the largest and most scientifically rigorous study to date, researchers at the University of Southern California were able to calculate that the effect of obesity on GERD is 13%.

"Everyone knows that blood pressure and cholesterol levels are related to obesity, but the strength of the relationship with GERD is every bit as strong or perhaps even stronger," the authors of the study, Dr. Shahin Ayazi and Dr. Peter Crookes, told The Times. The study is published in this month's issue of the Journal of Gastrointestinal Surgery.

As obesity rates have risen in the United States, so has GERD. One study suggested that GERD incidence increased 5% annually between 1992 and 2005. Almost 1 in 5 people have the disease. The volume and fat content of diet is linked to esophageal acid exposure as is high-calorie diets. The same dietary habits promote both obesity and GERD, the authors say.

The study was conducted by examining almost 2,000 patients with GERD over 10 years. Researchers measured the amount of acid in the esophagus and used a probe to check the strength of the valve in the lower esophagus that normally protects against acid reflux. They were able to relate those measurements to the height and weight of their patients.

The bad news about the study is that losing weight won't necessarily help with GERD unless someone is in the early stages of GERD and has mild reflux.

"Heavier people have more reflux, and they have more damage to the lower esophageal sphincter," the authors said. "If you don't have a good sphincter, then you are likely to get worse reflux ... The sphincter is a muscle and in most parts of the body, when the muscle is damaged, it does not return."

Of course, there are treatments for GERD. But the strongest message from this study is one for obesity prevention.

-- Shari Roan

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How To Manage Your Heartburn

Here's an article that I've got from Carolyn's Corner. Great tips for managing symptoms of acid reflux like heartburn. Also discussed are some foods for acid reflux.

"Persistent, potentially life-altering heartburn may be a symptom of gastro-esophageal reflux disease known as GERD. Heartburn is the most common symptom of GERD and may cause chest discomfort and an acid taste in the mouth.

Sometimes it can make you feel like you have a lump in your throat or like you always have to clear your throat. It can also cause a sore throat-you may feel it more when you first get up in the morning. It can cause you to have trouble swallowing or a dry cough.

What Causes Heartburn, or GERD?

Sometimes the foods we eat can contribute to heartburn. For instance, eating fat causes our stomach to produce my acid, increasing the likelihood of heartburn. Also, some foods, like those containing caffeine or peppermint are known to relax the muscles in our throats, also increasing the likelihood for heartburn.

The good news is, you may be able to control your heartburn symptoms by choosing a healthy diet and following some of the guidelines below.

Lifestyle Guidelines for Management of Heartburn-

• Try not to bend over or lie down for 15 to 30 minutes after eating.

• If necessary, elevate your head during sleeping.

• Wear clothes that are looser around the midriff; if necessary loosen your belt after meals.

• Quit smoking, or using tobacco products.

• Take positive steps to minimize stress.

• Eat smaller meals, but more often.

Eating Guidelines for Management of Heartburn-

• For drinks, choose those that are decaffeinated like herbal teas, water and juice. Avoid alcoholic and carbonated drinks . Decaf coffee should also be limited.

• If you want soup, try clear broth soups low in fat. Limit or avoid full fat cream soups, and/or tomato-based soups.

• For fruits and their juices, choose low- acid fruits, like apple, grape, cranberry, banana, etc. Limit or avoid citrus (orange, grapefruit and pineapple), or tomatoes.

• For dessert, choose low-fat options like gelatin, popsicles, frozen low-fat yogurt, cookies and cakes. Read the nutrition information on the food label and select desserts with less than 3g of fat per serving. Try to eat less chocolate and desserts with more icing, whipped cream or other forms of fat.

• For veggies, eat steamed , or stir-fried (with little oil). Try to avoid fried and creamed veggies.

• For milk and dairy products stick to skim or 1% milk products. Limit whole milk or 2% milk.

When choosing grains, choose those made with low-fat ingredients. Eat less grains with whole milk or other high fat ingredients.

When choosing your proteins, choose low-fat cuts of meat. Chicken with the skin on and meat with visible fat should also be limited. Trim off excess fat from meat and skin from poultry before cooking. When cooking meat, fish or poultry, try baking, broiling, poaching or roasting.

Eat less high fat proteins like sausage, bacon, fried meat and/or chicken, salami, bologna, etc. Instead of cooking with oils, butter and/or margarine, use a nonfat cooking spray. Remember fat icreases heartburn.

Other foods to limit are spicy foods, fatty foods and those with peppermint.

If your symptoms persist and are severe, see a registered dietitian and/or other health professionals for treatment and medical advice. If you have frequent and persistent heartburn, you may have GERD, leading to an inflamed esophagus. GERD usually requires prescription-strength medication or medical treatment and sometimes surgery."


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5 Lifestyle Changes That Can Prevent Acid Reflux Disease

Do you often experience painful symptoms of acid reflux disease? You might take comfort knowing that making acid reflux diet changes as well as other lifestyle changes can significantly reduce the occurrence of acid reflux symptoms. Below are 5 suggested lifestyle changes that would complement your acid reflux diet in relieving acid reflux symptoms:

1. Quit Smoking - Research have said that nicotine relaxes the esophageal sphincter thus allowing acid reflux from the stomach to the esophagus to occur. Tobacco also increases the amount of acid secreted by your stomach and interfere with the function of muscles that help keep acid down. There are a lot of reasons not to smoke and one reason is that it can definitely worsen symptoms of acid reflux disease.

2. Be Stress Free - In other words, relax! When a person is exposed to a stressful situation, such as fight with the spouse, problem at work, financial problem or other intense emotional condition, the body goes into what is called "fight or flight" response. This response then causes certain body functions to increase in operation in order to aid to body for defense. And when the body is exposed to a long-term stress, the body direct more oxygen to vital organs such as the heart, lungs and large muscle groups. During this period the stomach is forced to function on less oxygen which then results in sluggishness that leads to poor digestion. In this case, food is allowed to sit in the stomach for a longer period of time thus stomach acid builds up and is allowed to travel out of the stomach and up into the esophagus. End result is an increase in acid reflux symptoms. So better stop worrying now.

3. Lessen The Pressure - Most of the time, extra pressure around your abdomen increases acid reflux. Avoid wearing belts or clothes that are tight fitting around the waist. Clothing that fits tightly around the abdomen can squeeze up the stomach, forcing food up against the LES, and cause food to reflux into the esophagus.

4. Watch You Weight - According to some research and statistics, approximately 35% of overweight persons experience symptoms of acid reflux. Obesity can cause abdominal pressure. Because of this, stomach content is easily pushed up in the esophagus. A reasonable weight should always be maintained.

5. Sleeping Posture - First is not to lie down for about two hours after you eat. This could help backing up in the esophagus stomach juices. During your bedtime, elevate your head about 4-6 inches. This helps keep your stomach's content down thus avoiding symptoms of acid reflux during your sleep.


Based from your experience, what other lifestyle changes have you made that have eased out symptoms of acid reflux? Please leave your comment and don't forget to subscribe to acid reflux disease diet so that you will be updated.

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