Acid reflux is experienced by many people who struggle with anxiety. In fact, feeling anxious often fuels the physical symptoms of acid reflux. When one is upset, the body produces more adrenaline and also increases stomach acid. This is irritating to the stomach and can create all the symptoms of reflux and GERD. There are definite symptoms of acid reflux and they are easy to identify:
-The common symptoms of acid reflux are:
• Acidity
• Regurgitation: a sour or bitter tasting acid that returns to the throat when you burp.
Other symptoms of acid reflux disease include:
• Gassy stomach
• Stomach swollen
• burp
• Dysphagia: the feeling that food is stuck in the throat
• Hiccups
• Burning in the back of the throat
• Hoarse laryngitis-like symptoms
• Wheezing, coughing and a feeling of mucus in the throat
Causes of acid reflux
• Over weight
• Eating too much at a large meal
• Tight clothing
• Anxiety and tension
• Rushing through meals
• Spicy food
• Chocolate
• mints
• Citrus foods
• Ketchup
• Fried food
• High-fat foods
• Recline after meals
• Going to bed too soon after meals
• Eating too late at night
Natural remedies for acid reflux
– Exercise daily
– Low-fat food options
– Lower sugar content in food.
– Earlier dinner
– Smaller meals (4-6 smaller meals), spread over 3-4 hours
– Address and treat anxiety and stress.
– Avoid eating 3 hours before bedtime, avoid drinking 2 hours before bedtime
– Lose weight
– Antacids (Tums, Gaviscon, Baking Soda)
– Meditation
– No Tobacco
– No alcohol
Acid Reflux Eating Plan
good foods
Meat, Poultry and Fish:
Lean beef, chicken, turkey, or fish, grilled, steamed, baked, or roasted
Fruits: melons, berries, apples, peaches, grapes, bananas
Vegetables: All vegetables, except tomatoes and onions, that are not spicy or fried.
Dairy: Low-fat dairy products, such as low-fat or fat-free milk, low-fat or fat-free sour cream, hard cheeses, ice cream. Fat free is the best. Low fat if tolerated.
Beverages: decaffeinated beverages, non-citrus fruit juices, water, non-spicy teas,
Breads and Cereals: Low-fat breads and cereals. Oatmeal, pasta, cereal, brown rice, white rice, baked potato chips, whole-grain breads (eg, rye, oatmeal)
Soups and Stews: Low fat except tomato or onion base.
Snacks: low-fat, puddings, Angel Food cake, vanilla instead of chocolate, pretzels, popcorn, baked potato chips, graham crackers, crackers.
AVOID
– Chocolate
– Citrus. No lemons, limes, grapefruit
– High-fat foods
– Mint: Mint teas, candy and gum are not allowed.
– Whole milk or cream, whole sour cream, whole cottage cheese, whole cheeses
– Tomatoes. Tomato Sauces, Tomato Soups, Tomato Paste, Tomato Side Dishes, Sauce.
– Cocoa
-Alcohol
– Sausages
– Fried Foods: Fried Eggs, Fried Meats, Fried Chicken, Fried Fish
– Caffeine: Coffee, Tea, Soft Drinks
– Garlic and onion
– Butter
– Pineapple: Fresh, Canned, Frozen.
– Nitrite (found in bacon, hot dogs, and lunch meats like Bologna)
– Carbonated drinks
Remember that it is important to eat smaller portions, lose weight if necessary, raise the head of the bed.
Do not eat for 3 hours before sleeping.
Do not drink for 2 hours before sleeping.
exercise daily
Wear looser clothing
Try not to slouch after eating. Sit straight
To meditate
Learn techniques against anxiety and sleep well
Antacids are helpful, but your diet and lifestyle are very important when it comes to acid reflux and GERD.
