Acid Reflux Diet & Cookbook For Dummies
Overview
Get rid of GERD for good
Is your heartburn making you dread meal times? No matter how delicious a feast is before you, the prospect of that burning pain, nausea, and even vomiting can be enough to make you turn away. Heartburn is a symptom of Gastroesophageal Reflux Disease, commonly called acid reflux, and the pain is caused by stomach acid damaging the tissue in your esophagus. It's more than a minor annoyance—GERD is a precursor to esophageal cancer, and it affects over 50 million Americans. There are medications to treat GERD, but what most sufferers don't realize is that a few simple lifestyle changes can help your medication work better—or get you off medications completely.
Acid Reflux Diet & Cookbook for Dummies is your roadmap to ending GERD for good. In it, you'll find lifestyle and diet modifications that prevent symptoms from occurring in
the first place, as well as explanations about the mechanism of the condition and how and why these modifications help. The book contains over 70 practical recipes, plus tips on navigating grocery stores, restaurant menus, and the holiday season. You'll gain valuable insight on the small, easy changes that can make a big difference, and get answers to questions like:
- Is your posture and sleep position working against you?
- Can chewing gum really help or hurt?
- What supplements may work just as well, or better than, prescriptions?
- How does eating more often help prevent symptoms?
Whether you've tried every treatment available and still haven't found relief, or are hoping to avoid prescription medication completely, Acid Reflux Diet & Cookbook for Dummies is a clear, comprehensive guide to getting rid of GERD.
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About The Author
Patricia Raymond, MD, FACG, is one of the most respected voices in patient education on digestive health, including acid reflux. Michelle Beaver has served as editor-in-chief or associate editor for magazines that serve surgeons, endoscopic nurses, nephrologists, and primary-care physicians.
Sample Chapters
acid reflux diet & cookbook for dummies
CHEAT SHEET
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.What causes acid reflux?
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As you know, getting rid of acid reflux has many benefits. Some are directly related to the elimination of reflux symptoms, while others are secondary benefits that stem from reflux-reduction efforts (for instance, you may lose weight). Some benefits impact physical health, while others impact quality of life.
Acid Reflux Diet
Following a reflux-friendly diet isn’t draconian or iron clad. It involves looking at foods and habits in new ways and making substitutions when necessary. The ten tips here will make the changes easier, and before you know it you’ll be following these guidelines without even thinking about them.
Sautéing
Sometimes, frying food makes it the most delicious it can be.
If you’ve been vocal about your acid reflux, you’ve heard it all by now. Loved ones and complete strangers have probably offered advice and information. Some of it may be true, and some of it may be myth. How do you know for sure? Following are 10 myths about acid reflux debunked.
The heart is what causes heartburn
“Heartburn.
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.
Acid Reflux Diet
The advice given here to help reduce acid reflux can work for any diet, whether you’re vegetarian, gluten free, or just reducing calories. The very first step is to decide that you want to change your habits.
Write down your goals
You aren’t changing your diet for nothing. What are the goals you’d like to meet?
Acid Reflux Diet
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.What causes acid reflux?
Acid reflux is more common in senior populations than in other demographics, but statistics vary as to just how common it is. Just as acid reflux is different in infants than it is in kids, acid reflux is different in younger adults than it is in older adults.
For one thing, acid reflux in older adults can be much more dangerous and lead to more complications.
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.
Aspiration pneumonia is an inflammation of the lungs and bronchial tubes. It results from inhaling vomit, food, or liquid. While this can happen to anyone, people with acid reflux are at a heightened risk for developing it. This is because reflux makes it possible for the stomach’s contents to make it up the esophagus, through the larynx, between the vocal cords, and into the lungs.
Asthma and acid reflux often go hand in hand, although the exact link between the two has been hard for physicians to determine. In fact, approximately 75 percent of people who suffer from asthma also experience frequent heartburn or have been diagnosed with gastroesophageal reflux disease (GERD). People who have asthma are more than twice as likely to develop GERD as those who don’t.
Anyone of any size can suffer from acid reflux — if you have a stomach and an esophagus, you’re fair game. It doesn’t matter if you’re at a healthy weight or obese — you can still experience that troublesome burn. However, excess weight does increase your chances of developing acid reflux, and if you already have acid reflux, the state of being overweight can make it worse.
Acid Reflux Diet
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.
Children can experience acid reflux just like adults. Most children who get acid reflux experience their symptoms shortly after eating. Playing energetically (jumping, running) after meals and lying down after meals also makes reflux symptoms more likely and oftentimes more severe.
Unlike adults, the symptoms children experience as a result of their acid reflux often vary based on age.
One way you can take control over your battle with acid reflux is to begin cooking your meals at home. It's easy to just grab a quick bite from a restaurant after work or between picking up the kids at school and dropping them off at basketball practice. However, taking the extra time to prepare meals at home may be worth the effort.
You may not need to change your cooking habits much to accommodate your reflux. Yay! The main cooking point to keep in mind is that fried foods exacerbate acid reflux. So, here’s an easy fix: Stop frying foods, or at least do it rarely. And when you do fry, eat a very small portion.
Almost anything that can be fried can be baked, roasted, or sautéed instead.
Coughing may not sound like a big deal. Everyone coughs from time to time. Yes, it can hurt and make your throat feel raw and dry, but it’ll feel better in a few days, right? Unfortunately, this is not the case for many people with acid reflux–related coughs.
First, the discomfort and irritation that results from constant coughing can be more severe.
Acid Reflux Diet
Breakfast gives you energy to start the day and is linked to improved health and better weight control. Studies show that people who eat breakfast regularly tend to weigh less than people who regularly skip breakfast. Morning calories improve concentration, and people who consume breakfast regularly have more strength and endurance and lower cholesterol.
The big C is a terrifying proposition. The odds of developing esophageal cancer from acid reflux and gastroesophageal reflux disease (GERD) are quite slim, but your odds of surviving a battle with it are slim as well. Each year, around 18,000 people will be diagnosed with esophageal cancer, and around 15,000 people will die from it.
An esophageal stricture is a narrowing of the esophagus due to a buildup of scar tissue. Most esophageal strictures are benign (noncancerous), but a stricture can become cancerous. Whether the stricture is cancerous or benign, it should be taken seriously because it can lead to significant health issues.
Acid reflux makes you significantly more likely to develop esophageal strictures than the average person.
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.
Acid Reflux Diet
For those days when you don’t want to cook or clean, or when you’re away from home, you can take your reflux-friendly diet to restaurants. Some restaurants will have more choices for you than others, but you should be able to find something you’ll enjoy almost anywhere.
Fast food and acid reflux
At fast-food restaurants, skip or eat less of any meal that makes meat the prime star.
Acid Reflux Diet
When it comes to Chinese food, the big challenge if you have acid reflux is that a lot of Chinese meals are fried, include meat, and are greasy and spicy. That’s not a big problem, though, because most chefs at Chinese restaurants can easily adapt your order.
Most Chinese dishes are made one at a time and can be customized.
Acid Reflux Diet
Mexican food isn’t quite as easy as Chinese food, for example, but you still have lots of options. The main problem will be salsa, because it’s tomato based and many styles of salsa also include raw onion, garlic, and spice. So, you may have to skip the salsa all together or have a small amount.
The avocados in guacamole are good for digestion even though they’re high fat.
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.
The best drink for anyone with acid reflux is good old-fashioned water. Ice cold or piping hot, water is the answer. Other drinks have a combination of sugar, acid, carbonation, alcohol, or caffeine that can exacerbate acid reflux, but water is free of all of that. There is absolutely nothing about water that will trigger acid reflux.
Renovating your cabinet contents is way easier than renovating a kitchen. But there still may be some uncomfortable moments. This part of the diet isn’t just about getting rid of foods — it’s also about moving the right foods in.
If you’re the type who hates to throw away food (more power to you, by the way — sustainability is the way to go), then give the food away to neighbors, friends, family, or food banks.
H2 receptor antagonists (also known as H2 blockers) are prescribed to treat occasional acid reflux that results from too much stomach acid making its way up the esophagus and causing esophageal inflammation.
These drugs used to be prescription only, but they’ve recently been approved for over-the-counter sales.
Acid Reflux Diet
Unless you have an allergy to a particular grain, every grain is a healthy food choice for the general population and for the acid-reflux sufferer. So, gain some grains with the following recipes. Muesli is common in Europe and a nice alternative to the mushiness of American-style oats.
Credit: ©iStockphoto.com/AbbieImages
Fast Morning Muesli
Preparation time: 20 minutes
Yield: 4 servings
1 cup rolled oats
1/4 cup dates or raisins
3 cups soymilk or rice milk
1 teaspoon vanilla extract (optional)
1 cup chopped almonds
1/2 cup chopped walnuts
1/2 cup sunflower seeds
In a large bowl, combine the oats and dates or raisins.
When most people think about acid reflux, they immediately think of heartburn and use the words interchangeably. Although reflux and heartburn are related, they’re not the same thing.
Heartburn is actually just a symptom of acid reflux. Heartburn is an uncomfortable or painful burning sensation in the chest that usually occurs after a meal.
Just like coughing, it’s common for people with reflux to experience hoarseness. Hoarseness can be extremely uncomfortable. If you’ve ever had to clear your throat while you were sick, you can start to understand what chronic hoarseness can feel like. It’s that same feeling of not wanting to swallow or cough for fear of the searing pain, only now it’s a daily struggle.
Alcohol is a big troublemaker for those with gastroesophageal reflux disease (GERD). A fun night out with friends can quickly backfire in more ways than one. Not only can alcohol trigger reflux, but it can also damage an already sensitive esophagus.
Alcohol doesn’t have a high level of acidity. So if it’s not the acidity affecting your reflux, what is?
Before you figure out which foods trigger your acid reflux, it’s important to have a general understanding of the overall digestive process. And more specifically, where it goes wrong for people who suffer from acid bound north.
The digestion process
Digestion begins as soon as you take your first bite. When you chew, your teeth break down the food into smaller chunks that will be easier for your body to digest.
As delicious as fried foods may be, they’re a recipe for disaster when it comes to health. Fried foods are a culprit in many medical issues in the United States. They’re linked to obesity and heart disease and, of course, acid reflux.
The worst offender cited in study after study is french fries, followed closely by fried chicken strips.
Part of why meat is troublesome for people with reflux is that it’s hard to grind down to chyme. Because meat is so difficult to digest, it stays in the stomach longer than many other foods. This means the stomach will be expanded for a longer period of time, putting pressure on the lower esophageal sphincter (LES) for a longer period of time.
A bland meal, blah. One of the main reasons people stray from their diets is due to a lack of flavor. Eating the same bland meals, day after day, can be almost as bad as having to deal with acid reflux. But be careful because many of the spices used to increase flavor can trigger reflux and heartburn.
There are so many different spices and varieties of seasonings that it can be difficult to figure out which ones are the problem.
Have you ever noticed that your acid reflux seems to kick in at the most inconvenient times? It could be just before a big meeting or when you’re trying to get a good night’s sleep before a big speech. Well, it’s not a coincidence: Stress can trigger acid reflux.
Stress doesn’t just affect your mind — it actually causes physiological changes in your body.
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.
Acid Reflux Diet
There are a wide variety of reasons why any particular drug goes from a prescription medication to an over-the-counter version. Some of these reasons are for the patient’s good; others are for the good of the drug manufacturer.
For example, advertising for over-the-counter drugs have much lower standards for informing consumers about potential side effects, drug interactions, and new research.
Every parent knows it’s common for babies to spit up after meals. However, if vomiting is frequent, the infant seems to experience pain or discomfort when feeding, or experiences weight loss, the baby could have acid reflux.
Generally, reflux in infants is due to a poorly coordinated gastrointestinal tract. If this is the case, the child will usually outgrow the reflux after her first birthday.
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.
One of the newest procedures for treating gastroesophageal reflux disease (GERD) involves magnets. The LINX Reflux Management System is a bracelet of titanium-coated beads with a magnetic core. A surgeon does a laparoscopic surgery, which includes making a small incision in the upper abdomen to gain access to the area at the top of the stomach and bottom of the esophagus, the area just below the sternum.
The medications you take also can have an impact on your acid reflux. Fortunately, drugs undergo significant testing for side effects before they go on the market, and the findings are fairly easy to obtain.
So yes, you may have to figure it out through trial and error, but the information on which medications may trigger your reflux is available — you’ll find it on that piece of paper your pharmacist gives you with your prescription.
It’s common for women to experience their first bout of acid reflux during pregnancy. In fact, 50 percent of women develop some form of acid reflux during their pregnancy. The two most common acid-reflux symptoms during pregnancy are a burning sensation in the chest or throat and nausea. Most women report that their acid reflux is worst during the second and third trimesters.
Prokinetics focus on the lower esophageal sphincter (LES). This type of medication is aimed at addressing the root cause of acid reflux instead of simply reducing symptoms.
Prokinetics are available by prescription only and come in liquid, tablet, IV, and subcutaneous injection form. They’re often used in conjunction with other acid reflux and GERD medications, such as H2 receptor antagonists and Proton-pump inhibitors (PPIs).
Proton-pump inhibitors (PPIs) are commonly prescribed for patients with acid reflux. PPIs help prevent acid reflux outbreaks instead of treating symptoms that have already manifested. PPIs are the most common medication prescribed to GERD patients. In fact, they’re among the most widely prescribed medications in the world, with 119 million U.
Acid Reflux Diet
You may think of puddings and mousses as rich, and rich often means high in fat. As you know, high-fat foods can increase reflux. These recipes, however, are much lower in fat than standard recipes for puddings and mousses. As long as you keep your portions moderate and eat well for your acid reflux the rest of the day, you’ll probably tolerate these desserts well.
Appetizers get blamed for unnecessary calorie consumption, but they can actually be part of a healthy diet, an ideal weight, and a friendly menu for acid reflux sufferers. The appetizers here don’t have trigger ingredients, but they do have flavor! They’re also easy to make because they have few ingredients and few steps.
Each recipe here includes fruit, which ups the fiber content and overall healthiness. And, of course, fruit is low in fat. One of the healthiest desserts you can eat? Fruit! Now, if you have acid reflux, citrus is most likely out of the picture for you.
When fruit alone won’t cut it, make one of these desserts.
Acid Reflux Diet
Dinner is a tough meal for people with acid reflux who like to consume a bulk of their calories at night. Eating too much food puts pressure on the lower esophageal sphincter (LES), and that pressure can activate reflux. Keep your dinner portions moderate, and you’re less likely to get reflux.
Credit: ©iStockphoto.
Acid Reflux Diet
Most types of seafood are very healthy and won't trigger your acid reflux as long as they’re not deep fried or covered in tartar sauce. Fish and shellfish are full of high-quality protein and other essential nutrients. They support heart health and are lower in fat than beef or pork.
The following seafood recipes are high in nutrients and flavor, and they’re well balanced to keep you satisfied longer.
There’s a big disparity in salad quality out there. In the past, many people thought of a “salad” as a handful of iceberg lettuce, a tomato wedge, and dressing. As the foodie movement continues, people are starting to expect more from their salads.
More impressive salads have bases of spinach, arugula, spring mix, or other greens, and incorporate fruits, toasted nuts, raw nuts, creative dressings, choice meats, and every cheese you can name.
Acid Reflux Diet
How does relaxation help with acid reflux? The link isn’t iron clad. However, relaxation does promote overall health, and if you improve your overall health your acid reflux may decrease.
Here are some basic tips for relaxation:
Turn off the television when you’re trying to sleep. Studies are clear that the brain does not “sleep” as well when the television is on, even if it’s on mute.
You’ve probably taken antacids at some point in your battle with acid reflux. The effectiveness of antacids varies from person to person. Although antacids may eliminate all discomfort for some people, other people get no relief from antacids. Either way, antacids are the most common way people deal with heartburn and reflux symptoms.
One of the most common complaints doctors hear from patients with acid reflux is that it messes with their sleep. Whether they toss and turn and can’t fall asleep, or wake up with pain in the middle of the night, acid reflux can be a nightmare. In fact, most people complain that their heartburn or other acid-reflux symptoms are worse at night, especially right before bedtime.
Quitting smoking is something every doctor recommends. Doctors make those recommendations for overall health purposes, but does quitting smoking impact something as specific as acid reflux? The answer is yes! In fact, it isn’t just the act of smoking that has a link to reflux, but tobacco itself.
Any form of tobacco — from cigarettes to cigars, pipes, chew, or snuff — can trigger acid reflux.
Acid Reflux Diet
A wide variety of special circumstances can influence a treatment plan for acid reflux and gastroesophageal reflux disease (GERD). One special case is acid reflux caused by a hiatal hernia (a condition in which a small section of the stomach gets pushed up into a hole in the diaphragm).
Smaller hernias probably won’t cause many noticeable symptoms; however, a larger hernia can cause food and stomach acid to get trapped in the esophagus, causing severe reflux and discomfort.
Acid Reflux Diet
All right, here’s the direction you want to go: adding, instead of depriving. Unless you hate one of the foods mentioned here, add all of them to your pantry, fridge, and freezer before you start the acid reflux diet.
Bananas
Well, you just know these suckers are healthy. Many fruits are high in acid and, therefore, bad for reflux sufferers, but bananas are quite tame.
Acid Reflux Diet
Lifestyle and dietary changes can be an effective method to treat acid reflux and GERD. Learning which foods to avoid, what habits to break, and watching your weight are all useful tools in your battle with reflux. But they aren’t the only tools at your disposal.
You may find that a holistic approach is effective for you.
Acid Reflux Diet
You don’t want you to have to give up foods that you like if they don’t cause problems for you. And likewise, you want to know what foods do cause you problems so you can stay away them. Take this nine-day challenge to find out which foods bother you and which foods don’t.
Cutting down or cutting out favorite foods can be tough.
Acid Reflux Diet
It’s hard to replace the comfort and deliciousness of a latte or mocha or even a plain old cup of Joe. But because coffee is a trigger for many people with acid reflux, you may want (or need) to cut down on coffee or cut it out. A lovely substitute: tea. Tea isn’t as rich as coffee, but the upside is that it’s more refreshing.
Antacids can be a great option for people who rarely have to deal with acid reflux or heartburn. They’re also a very effective tool in the fight against heartburn. They’re generally fast acting and can provide near-immediate pain relief.
Choosing the most effective antacid to treat your specific case of acid reflux is critical.
Acid Reflux Diet
Loss of sleep is the most common complaint from people who have heartburn. Sixty percent of Americans with chronic acid reflux report experiencing heartburn at night.
Donna, a 55-year-old woman, is a perfect example of how acid reflux can impact sleeping patterns. For the past few years, Donna has been struggling with nighttime heartburn from her acid reflux.
Acid Reflux Diet
The corrosive C' are a group of foods and drinks are known to trigger reflux symptoms, including heartburn and burping: caffeine, chocolate, citrus, and canned foods.
Caffeine
Fifty-four percent of adults in the United States drink at least one cup of coffee a day. Unfortunately, for people with acid reflux, coffee — and more specifically, the caffeine found in coffee — can inflame symptoms.
Acid Reflux Diet
The most common surgical procedure for relieving the symptoms of gastroesophageal reflux disease (GERD) — and one that has been around for years — is the Nissen fundoplication, which has about an 85 percent success rate in relieving reflux symptoms and healing inflammation of the esophagus.
The procedure involves wrapping the upper stomach, or fundus, around the lower part of the esophagus.
The Stretta radiofrequency system, approved by the Food and Drug Administration (FDA) in 2000 for treating gastroesophageal reflux disease (GERD), uses radiofrequency (RF) energy to increase collagen contraction at the sphincter and to decrease nerve sensitivity to acid at the lower end of the esophagus. It’s sort of like cooking the lower esophagus and esophageal sphincter via microwaves.
Acid Reflux Diet
Because acid reflux is so common and generally doesn’t result in further medical complications, it’s common for physicians to diagnose acid reflux based on symptoms alone. If you experience mild or infrequent reflux symptoms, your doctor probably won’t want to do any extra testing. Unless she’s afraid it’s something more serious, like GERD, your doctor will likely avoid uncomfortable and sometimes expensive testing.
Acid Reflux Diet
When you eat can be just as important as how much you eat. Eating a meal right before lying down on the couch or going to bed can quickly turn a delicious meal into a catalyst for suffering.
Lying down right after a meal makes stomach emptying slower and increases the odds that you’ll experience reflux symptoms.
To reduce your acid reflux, you need to cut back on or give up some foods. The variable is that you can choose the pace. Here are your options:
Go cold turkey. Give up all trigger foods and do the diet 100 percent right from the beginning.
Ramp up slowly. Cut out trigger foods gradually over time.
Either way, before you know it you’ll avoid trigger foods without even realizing it — the plan will become easy and instinctive.
Acid reflux is a digestive disorder that involves the esophagus and stomach. When you eat or drink, the contents travel down your esophagus and into your stomach. At the entrance to your stomach is a ring of muscle called the lower esophageal sphincter (LES).
The LES is essentially a valve for the stomach. It relaxes to allow food or fluid to pass into the stomach and then tightens to prevent stomach contents from escaping up the esophagus.
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.
Barrett’s esophagus is a serious condition that involves the tissue lining the esophagus. The exact cause of Barrett’s has not been discovered, but acid reflux, and especially gastroesophageal reflux disease (GERD), puts you at a greater risk of developing it. You’re not likely to develop Barrett’s if you have infrequent or mild reflux, but severe cases of GERD have been shown to significantly raise the risk.
Gastroesophageal reflux disease (GERD) is a more serious, chronic, or longer-lasting form of acid reflux. Although heartburn and acid reflux are extremely common, with almost everyone experiencing them at least once, GERD is less prevalent.
Approximately 15 million Americans report experiencing GERD symptoms on a daily basis.
Acid Reflux Diet
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).
What exactly does low-acid mean? Understanding the pH balance is part of getting started on the reflux diet. The categorization of low acid versus high acid has to do with where a food falls on the pH scale. Remember those TV commercials that advertised shampoos with the “right pH balance”?
Well, finding foods with the right pH balance is more important than finding pH-balanced shampoo, if you’re prone to acid reflux.
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