Michelle Beaver

Cheat Sheet / Updated 02-17-2022

There are many opinions out there about how to treat acid reflux. It can get confusing! Particularly confusing is the fact that what triggers one person's reflux may not trigger yours. This Cheat Sheet breaks down the bulk of what you need to know so you can reduce your reflux without getting a headache.

Article / Updated 02-21-2017

A well-balanced carb-intensive breakfast can be a healthy choice, and with the right ingredients, it can be great for someone with acid reflux. Baked goods, even ones that are billed as healthy (as opposed to a donut), are an easy way to consume lots of sugar and fat that you’re not intending to consume. Many muffins, for instance, are only about as healthy as a cupcake without frosting. These recipes, however, keep the sugar low and include protein. Just don’t go crazy with the butter and syrup, and you’ll keep these recipes nice and healthy. Credit: ©iStockphoto.com/AND-ONE Fabulous French Toast Preparation time: 10 minutes Cook time: 20 minutes Yield: 4 servings 3 eggs 1 cup lowfat milk 1 teaspoon vanilla extract 1/2 teaspoon cinnamon Pinch of salt 8 slices 100 percent whole-grain bread, thickly sliced 1 cup lowfat, plain yogurt 1 banana, sliced 1 tablespoon pure maple syrup In a large mixing bowl, add the eggs, milk, vanilla, cinnamon, and salt. Whisk until smooth. Heat a cast-iron skillet over medium heat. Soak the bread slices in the egg mixture until saturated, about 30 seconds each side. Cook in batches until the bread turns golden brown, about 4 minutes each side. Repeat until all the slices are cooked. Top the French toast with dollops of yogurt and bananas. Drizzle the maple syrup on top. Per serving: Calories 322 (From Fat 66); Fat 7g (Saturated 3g); Cholesterol 146mg; Sodium 475mg; Carbohydrate 49g (Dietary Fiber 5g); Protein 17g. Not bananas for bananas? No problem! Any other type of fruit will taste good on this French toast. If you’re not in the mood for fruit, try chopped nuts. Pear Banana Nut Muffins Preparation time: 30 minutes Cook time: 15–20 minutes Yield: 12 servings 1 medium pear, peeled and diced 2 tablespoons pear nectar 1 cup whole-wheat flour 1 cup rolled oats 1 tablespoon ground flaxseed 3 tablespoons maple sugar flakes or Sucanat (optional) 1 teaspoon baking powder 1/2 teaspoon baking soda 1 teaspoon cinnamon 1/4 teaspoon cardamom 1/4 teaspoon sea salt 2 eggs 1/3 cup vanilla almond milk 2 tablespoons butter, melted 2 teaspoons vanilla 1 medium banana, peeled and mashed 1 cup chopped walnuts Preheat the oven to 375 degrees F. Line a 12-cup muffin pan with paper liners or grease the pan with olive oil; set aside. In a 1-quart saucepan, combine the pear and pear nectar. Bring the mixture to a boil over medium heat. Reduce the heat to low and simmer for 3 minutes. Remove the pear mixture from the heat and mash it until it’s smooth. Let the mixture cool for 15 minutes. In a large bowl, combine the flour, oats, flaxseed, sugar flakes (if desired), baking powder, baking soda, cinnamon, cardamom, and sea salt. Mix well. In a small bowl, combine the cooled pear mixture, eggs, almond milk, butter, vanilla, and banana; mix well. Add the pear mixture to the dry ingredients and stir just until combined. Stir in the walnuts. Spoon the batter into the prepared muffin pan. Bake for 15 to 20 minutes, or until the muffins are set and lightly browned. Remove the muffins from the pan and cool them on a wire rack. Per serving: Calories 180 (From Fat 92); Fat 10g (Saturated 2g); Cholesterol 41mg; Sodium 185mg; Carbohydrate 18g; Dietary Fiber 3g; Protein 5g. To preserve the muffins’ freshness, store them in an airtight container.

Article / Updated 03-26-2016

Acid reflux is dangerous because it's linked with several serious, life-threatening medical conditions. One of the more serious conditions associated with reflux is esophageal stricture (a narrowing of the esophagus). This condition can make it difficult to swallow and may require surgery. Even more serious is Barrett's esophagus, a mutation of the cells that line the esophagus. Barrett's can be a precursor to esophageal cancer. Speaking of esophageal cancer, that's another potential (though rare) consequence of long-term, serious reflux. Reflux can lead to inflammation of the esophagus, and chronic, painful coughing and hoarseness. To get rid of these symptoms, you may start popping antacids. An occasional antacid isn't a problem, but becoming reliant on them is. The chemicals in some antacids can lead to fatigue, loss of appetite, weakness, diarrhea, muscle pain, and swelling. Another illness that reflux can cause? Aspiration pneumonia — an inflammation of the lungs and bronchial tubes from inhaling gastric contents into the lungs. Anyone can get this condition, but people with reflux are more likely to develop it. Symptoms of aspiration pneumonia include Blue color to the skin Chest pain Coughing Difficulty swallowing Excessive sweating Fatigue Shortness of breath Wheezing See a doctor immediately if you notice any of these symptoms. If you have reflux only a few times a year, the worst you'll suffer will be discomfort and maybe a poor night of rest. But if you get reflux much more often than that, you'll find yourself on a ladder you don't want to climb.

Article / Updated 03-26-2016

The terms acid reflux, heartburn, and GERD are often used interchangeably, but there is a difference among these three digestive disorders: Acid reflux is the reason you have heartburn. It is the underlying condition that allows stomach acid to escape into the esophagus. Reflux is the result of a malfunctioning lower esophageal sphincter (LES). The LES is a group of muscles that allows food and fluid to pass into the stomach and block any of the stomach contents from getting into the esophagus. Acid reflux is not necessarily a chronic condition. Any time your LES malfunctions, you're experiencing reflux. So, even if you get reflux only once a year, you're still considered to have acid reflux. Heartburn is a symptom and not a disease or condition. Heartburn is one of the most common symptoms of acid reflux and gastroesophageal reflux disease (GERD). It's a burning sensation in the chest that results from the esophagus being exposed to stomach acid. GERD is a chronic condition. Most doctors will diagnose you with GERD if you experience heartburn or other reflux symptoms two or more times a week. Acid reflux may not require treatment, but GERD usually will.

Article / Updated 03-26-2016

Acid reflux is the result of a malfunctioning lower esophageal sphincter (LES). The LES is a small ring of muscles between the esophagus and stomach. When functioning correctly, it opens to allow food and fluid to pass down into the stomach, and then closes promptly. Acid is not supposed to flow upward — and when it does, reflux. Reflux can also be contributed to by having a hiatal hernia. There is some evidence that there is a genetic component to reflux. Habits, however, are the main culprit. Being overweight, eating meals that are too large, and eating and drinking the wrong foods can all lead to reflux. Smoking is also a trigger. The following consumables can lead to reflux: Carbonated beverages Citrus fruits Fatty or fried foods Spicy food In short, diet and lifestyle are usually the factors behind reflux. Change them, and you'll likely change your symptoms.

Article / Updated 03-26-2016

Exercise can be a big help to acid reflux sufferers. Which reflux sufferers can benefit most from exercise? Those who are overweight. Exercise promotes a healthy weight, and a healthy weight is important for preventing heartburn and for reducing it in people who already have it. Excess weight puts too much pressure on the lower esophageal sphincter (LES), and that pressure can cause acid reflux. People who are overweight are much more likely to suffer from acid reflux than people who are a healthy weight. To reach or maintain a healthy weight, it's all about calories in versus calories out. Consume fewer calories and burn more calories, and you'll lose weight (unless you have an extremely rare condition such as a thyroid disorder). However, not all exercise forms are great for reflux sufferers. The following types of exercise can be problematic: Abdominal exercises, such as crunches Aerobics Jumping rope High-activity dance, such as break dancing, Zumba, or anything that has you spinning around or operating at a very high heart rate Martial arts, such as karate or judo Running Anything that puts you upside down, such as a headstand in yoga or touching your toes If you notice increased reflux symptoms during or after these types of activity, modify the activity or substitute it. If these activities don't give you problems, of course, you can keep doing them! So, what is the perfect form of exercise for reflux sufferers? There isn't one. It fully depends on your condition, and how in shape you are. However, the following routine will work for many of you. Adjust as needed considering your activity level. Day 1: For 20 minutes, take a brisk walk. Day 2: For 30 minutes, go for a light swim or do stretching or calisthenics (such as arm lifts or very gentle leg lifts). Day 3: For 20 minutes, take a brisk walk. Day 4: For 30 minutes, go for a light swim or do stretching or calisthenics. Day 5: For 20 minutes, take a brisk walk. Day 6: For 30 minutes, go for a light swim or do stretching or calisthenics. Day 7: For 20 minutes, take a brisk walk. A routine like this is worth making time for. It'll help you feel better in general and help burn excess weight you may have. Excess weight increases pressure on the LES, and that pressure is a trigger for reflux. Exercise that risk away! If this plan seems intimidating to you, start modestly by cutting the times in half or by doing the exercises very slowly.

Article / Updated 03-26-2016

When you're at home you have total control over what you're eating. When venturing out, however, avoiding reflux trigger foods is harder. When you know where you're going to eat, do a few minutes of online research. Take the time to examine the menu and decide what you're going to have before you get to the restaurant. Pay attention to the ingredients as well as how the food will be prepared. And don't be afraid to call ahead and ask questions. Do your best to avoid these universal troublemakers: Spicy foods Fatty foods Acidic fruits High-fat dairy Alcohol Carbonated drinks Also, be sure to choose your restaurant wisely. Although most restaurants have options that won't impact your reflux, selecting a place that serves only fried foods is a recipe for discomfort. Keep in mind that each type of food you select will have its own set of ingredients to avoid. For instance, Mexican food tends to use lots of tomatoes, onions, and garlic, and the technique of frying, all of which can spell trouble for reflux. Instead, look for grilled options, lowfat rice and beans, burritos, or soups. And be careful with that guacamole. Although avocadoes are super healthy, some of the other ingredients in guac, such as onion, garlic, and chili peppers, can be dangerous if you have reflux. If you're eating Italian, the biggest troublemaker will be tomatoes. Try switching to an Alfredo sauce instead of tomato sauce on your pasta. But be careful, because Alfredo sauce is high in fat (and possibly garlic), so keep the portions small. Also, avoid foods with lots of cheese. Pizza is a decent option, but be careful about the toppings. Look for lean meats such as veal, chicken, or fish. Minestrone and fagioli soups are also great options that won't inflame your reflux, but ask your server about whether they're high in garlic or onion. If you're going out for Asian food, fried foods and spices will be your biggest troublemakers. Avoid deep-fried food such as tempura. Steamed vegetables or rice are always good options. You'll also have to watch out for onions and garlic, both very common ingredients in Asian cuisine. Make sure to lay off the spice as well. No matter how good that five-alarm chicken may sound, you'll only regret it later when your reflux kicks in. Stir-fries or steamed dishes are good alternatives. Regardless of what type of cuisine you select, be careful with your portions. How much you eat can be just as important as what you eat when it comes to reflux. It's easy to control portions at home, but at a restaurant you can end up overeating when a giant plate of delicious food is put right in front of you. Consider a to-go box with your meal. If you tend to keep going well past fullness, take the time to put the extra food in the to-go box before you start eating. This will give you control over your portions and prevent you from continuing to graze while waiting for the check. Eating out doesn't have to give you reflux as long as you think ahead.

Article / Updated 03-26-2016

You may have had the experience of gaining weight because you ate too many snacks and/or the wrong types of snacks. That can certainly happen. It's awfully easy to polish off a bag of potato chips, and who hasn't abused the office candy jar? However, snacks can be a healthy part of your diet, and there is no reason why snacks need to trigger your acid reflux. A huge benefit of healthy snacking is that it keeps your blood sugar stable, and that stability will make you less likely to overeat. Why is that important? Because eating too much puts excessive pressure on the lower esophageal sphincter (LES), and when that happens, acid reflux becomes much more likely. To keep yourself from getting famished and then overeating, try to eat something at least every four hours. Some people need to eat more often. You have many reflux-friendly snacks to choose from. Consider any of the following, and several others. Basically, as long as the snack doesn't include triggers such as citrus, chocolate, chilies, tomato, garlic, onion, and high unhealthy fat content (lard, shortening), you'll probably be okay. Non-citrus fruits Crackers with any type of nut butter Raw vegetables with dip or hummus Baked chips Edamame Pretzels Nuts (don't eat more than a handful though — nuts are high in fat, and having too much fat may trigger reflux) Half an avocado and some corn chips (avocados are high in fat, but it's a healthy fat — still, don't overdo it) Baked chicken strips (or any small quantity of lean meat, besides red meat) Oatmeal or high-fiber cereal A baked potato, sweet potato, or yam Any type of grain Rice cakes Granola bars Salad Half a bagel Lowfat dairy, such as lowfat cottage cheese with vegetables or crackers or fruit A hard-boiled egg A veggie or fruit (non-citrus) smoothie Any food can be a snack as long as you keep the quantity small. So, if you have a favorite reflux-friendly meal, such as a burrito of refried beans, avocado, and rice, cut that leftover burrito in thirds, and one of those sections will make a fine snack later on. Snacking will help keep you satisfied so that you don't get monstrously hungry and overeat at meals, which is all the more reason to engage in some modest reflux-friendly snacking throughout the day. Keep healthy snacks at work or school, and maybe even in the car, and that way you'll have good choices around when you're in a hurry or any other type of non-ideal circumstance.

Article / Updated 03-26-2016

The old adage "an ounce of prevention is worth a pound of cure" certainly applies to acid reflux: It's better to prevent acid reflux than to treat it. When you get acid reflux, if you keep doing whatever gave you the ailment, you'll keep getting the ailment, and eventually there will be consequences beyond discomfort and pain. Eventually, your throat will become so sensitive that reflux bouts will hurt even more. You could develop anything from a chronic sore throat and cough, to a precancerous condition called Barrett's esophagus. So, prevent, prevent, prevent. The best way to prevent acid reflux is with diet and a few lifestyle tips: Avoid eating large meals. Avoid eating within two hours of lying down. Avoid drinking alcohol often, and avoid it in large quantities. A few drinks a week is fine, but exceed that and you may be risking reflux. Avoid drinking large amounts of coffee. A cup a day should be fine; but if even that small amount gives you trouble, cut back. Lose excess weight. Being too heavy puts pressure on the bottom part of your esophagus and makes you much more likely to get reflux. Avoid or reduce the following foods and drinks: Carbonated beverages Chili peppers Chocolate Citrus Fried foods Hot spices, such as cayenne Mint Raw garlic Raw onion Red meat Tomato Excess fat (if it's super greasy, avoid it, or only eat a little) If none of these changes prevents reflux, you should still follow a reflux reduction diet, but you'll also need to visit your doctor. Your doctor may recommend antacids, prescription medications, or surgery.

Article / Updated 03-26-2016

When you wake up in the middle of the night choking on acid, it's easy to feel alone. But you're not alone. Millions of other people suffer from acid reflux. Another way you're not alone: There are lots of helpful resources available: Your doctor: Tell your doctor all your symptoms, the severity of the symptoms, and how long you've experienced them. Your doctor may or may not recommend over-the-counter medications such as antacids, and may or may not prescribe medications. Either way, he's an ally in your battle against reflux. If your doctor doesn't take your symptoms seriously enough, find another physician. American Academy of Family Physicians: The website of the American Academy of Family Physicians (AAFP) is for physicians, but it also has information for patients. The site allows you to search for information alphabetically by condition (on the Diseases & Conditions tab on the home page). Look up "heartburn" for an overview of that condition and for treatment information. American College of Gastroenterology: The American College of Gastroenterology (ACG) is an esteemed professional organization for gastroenterologists. The ACG website has lots of very helpful information for patients, including information on acid reflux, Barrett's esophagus, and more. On the homepage, click the Patients tab and you'll see a wealth of resources. You can even find a local physician affiliated with the ACG using the Physician Finder. Academy of Nutrition and Dietetics: The Academy of Nutrition and Dietetics is for dietitians, but like many of the other association websites in this list, it has helpful information for patients as well. Click the Public tab and then click Diseases, Allergies & Health Conditions. American Gastroenterological Association: The American Gastroenterological Association (AGA) serves gastroenterology professionals and offers public information as well. Click the Patient Center link. You'll see information on heartburn and a resource that helps you find an AGA member gastroenterologist in your area. American Society for Gastrointestinal Endoscopy: The American Society for Gastrointestinal Endoscopy (ASGE) is another reputable, trusted education source for gastrointestinal specialists. The society also advances gastrointestinal medicine. Its website has lots of good information for patients, including a video called, "What to Expect Before, During, and After an Upper Endoscopy." Start by clicking the Patients link on the home page. Food and Drug Administration: The Food and Drug Administration (FDA) has a lot on its plate. The administration's purpose is to keep the American public safe by monitoring the safety of — you guessed it — foods and drugs. The website covers a dizzying array of topics, including acid reflux, gastroesophageal reflux disease (GERD), and heartburn, and includes information on related drugs and drug trials. International Foundation for Functional Gastrointestinal Disorders: The name says it all — this site covers gastrointestinal disorders of the function, or mechanism, of the gastrointestinal (GI) tract. There's a bounty of information on acid reflux, GERD, and heartburn. These conditions are international, and so is the foundation. Reflux really gets around. GIKids: This resource is great if you're trying to treat acid reflux in a child. Click the Reflux & GERD link for resources such as an educational GERD coloring book. National Digestive Diseases Information Clearinghouse: The National Digestive Diseases Information Clearinghouse (NDDIC) is a government database of digestive-related topics, statistics and resources. The information is plentiful and trustworthy. Find the search box in the upper right of the home page and search on "acid reflux," "GERD," or "Barrett's esophagus." Dozens of articles and studies will appear.