Yogurt, however, is very good for digestion and many GERD sufferers say that it is a great treatment for heartburn and acid reflux. The live, active cultures or bacteria in some yogurt will help break up protein in the stomach, allowing the amino acids from this digestive process to be easily absorbed. While lactose intolerant people typically can’t have milk products, the bacteria in yogurt also make lactase, an enzyme that predigests lactose, which enables them to tolerate yogurt.

There are many other health benefits when eating yogurt. But for GERD sufferers the best advantage is that it is an alkaline that will help neutralize the acid in your stomach and since it also aids in digestion, the end result is that it can really help relieve acid reflux symptoms.

Lifestyle Changes and Hints to Help Fight GERD

Besides avoiding milk and adding yogurt to your diet, there are other things that can help you combat the symptoms of acid reflux or GERD.

GERD typically gets worse at night, when you lay down to sleep. It is important to know what you can do at this time to relieve the symptoms and be able to rest. Try these lifestyle changes and suggestions:

• Don’t eat several hours before you go to bed. Having a full stomach will allow the acid to build up and flow back through the valve between the stomach and esophagus. If you are already having symptoms of acid reflux before you lie down, eat a little yogurt or drink a glass of apple juice.
• Raise the head of your bed with bricks or by using a wedge pillow. This keeps the esophagus above the stomach, using gravity to keep stomach contents where they should be.
• Wear something loose to bed. You don’t want anything constricted around your stomach.

Meal time is another opportunity to make a few changes that will help alleviate GERD symptoms. Besides dietary choices which will be discussed below, there are other things you can do that will mitigate acid reflux. They include:

• Take time to eat. Relax and enjoy your food for at least twenty minutes. Stress can cause or increase acid reflux, so try to avoid controversial subjects when you eat and don’t watch TV programs that can cause or trigger stress. You should also slow down and chew your food completely. Sit up straight during your meal and for an extended period of time after you eat.
• Whenever you can, switch to four to six small meals each day instead of three large ones. This will keep your stomach from getting overly full and will allow it to digest your food in between meals.
• Don’t bend over or pick up something heavy for twenty minutes after you eat.

Being overweight can exacerbate GERD. Losing even a few pounds can help alleviate the symptoms of acid reflux. Smoking can also cause symptoms of GERD or at times, make them worse.

Don’t wear clothing that is tight around your abdominal area. You can also chew gum that isn’t mint, to increase saliva production. This will decrease the acid in your esophagus.

GERD Diet Suggestions

Making dietary choices to combat GERD will help you decrease the symptoms of Gastroesophageal Reflux Disease. If you suffer from heartburn or acid reflux you should avoid:

• Anything with fat. Switch to non-fat dairy products.  Eat lean meat and stay away from fried foods. Decreasing your total fat intake will help minimize the gastric pressure put on the muscular valve that keeps contents in the stomach.
• Don’t eat chocolate because it has methylxanthine, which has been shown to relax the ring of muscles that make up the valve to the stomach, allowing stomach contents back into the esophagus.
• Coffee, whether it has caffeine or not, may promote acid reflux. As can other caffeinated beverages. You should also avoid carbonated beverages as they can put pressure on the stomach area.
• Citrus fruits and juices like oranges and juice, grapefruits and juice, lemons and lemonade, pineapples and juice will increase the amount of acid in your stomach.
• Tomatoes and tomato juice, as well as tomato products like spaghetti sauce, catsup or other products made with tomatoes can also increase acid and should be avoided.
• Spicy foods can also cause acid reflux and should be avoided.

For a GERD friendly menu plan and recipes, see here.

Often the types and amounts of foods that cause GERD can be very specific to individuals. If you have heartburn or acid reflux you should keep a food diary, noting what you eat, how much and if it results in symptoms of GERD manifesting after eating, what those symptoms are. This way you can figure out what foods cause your symptoms and therefore avoid them.

Acid reflux can be an occasional or temporary condition or the symptoms can affect your life for years, sometimes increasing in severity. If you don’t seek treatment and learn to control acid reflux it can lead to more severe health conditions which include esophageal cancer.

For an online acid reflux symptom quiz, see here.

There are many ways to treat acid reflux which include making some lifestyle changes, avoiding eating certain foods and even utilizing some natural options for healing and suppression of symptoms.

One of the most important things you can do in the natural treatment of acid reflux is to make some dietary adjustments. You need to learn which foods to avoid and which ones will actually reduce acid build up and aid your digestive system.

Foods to Avoid with Acid Reflux

Acidic fruits and juices are one of the worst choices if you suffer from acid reflux disease. Avoid tomatoes, oranges, grapefruits and lemons along with the juices of these fruits, including lemonade and cranberry juice. You should also stay away from tomato products like tomato sauce, red spaghetti sauce, catsup, etc.

There are many vegetables which can exacerbate acid reflux. This includes mashed potatoes, French fries and raw onions. You should also avoid garlic, chilies and hot peppers.

Meat Products to avoid include hamburger that is not designated as lean or extra-lean, chicken products like nuggets, fried chicken and any prepared meats with fat and spice like Buffalo wings. Fish with a high fat content like salmon and marbled meats like sirloin should also be avoided.

Dairy products like regular sour cream, cottage cheese, milk shakes or ice cream can exacerbate acid reflux.

Avoid spaghetti with red sauce and macaroni and cheese.

There are many beverages to avoid. Wine can really cause acid reflux as can other liquors. So can decaffeinated or regular coffee or tea. Peppermint tea can cause the valve between the esophagus and the stomach to relax, which allows the reflux of stomach contents into the throat.

Chocolate will also cause this valve to relax and should be avoided.

Choose alternates to creamy salad dressing or salad dressings made with acidic ingredients like vinegar. Butter cookies, doughnuts, corn chips  and brownies can also cause acid reflux or heartburn.

Foods to Combat Acid Reflux

Many foods are either neutral, meaning they won’t trigger acid reflux and some will actually prevent or dissuade the build up of acid and other symptoms such as heartburn and regurgitation. These foods include:

• Apples and bananas are both great options fresh, dried or in juices. These fruits can help neutralize acid reflux.
• Mineral water can actually help neutralize acid so it serves as a great choice of beverage.
• Vegetables that can help combat acid reflux include broccoli and baked potatoes. Other options are carrots, cabbage, green beans and peas.
• Lean meats won’t exacerbate symptoms. Choose lean hamburger, chicken breast without the skin, egg whites and substitutes, lean varieties of fish and London broil steak.
• Fat-free versions of cream cheese, sour cream, yogurt and products like goat or soy cheese are good selections for acid reflux sufferers.
• Oatmeal, bran and other cereal grains are very good for acid reflux. So is brown and white rice, white or multi-grain bread, rice cakes, any graham cookies and also corn bread or pretzels.
• Other items like low-fat salad dressing, fat-free cookies, baked varieties of crackers or potato chips and sweet snacks like licorice or jelly beans, won’t aggravate acid reflux.

Lifestyle Do’s and Don’ts for Acid Reflux

Drinking milk before bed is a definitely a no-no. It is a misconception that milk will help acid reflux. Drinking milk before bed can actually increase acid in the stomach rendering it not recommended for those with GERD.

Don’t drink wine or beer several hours before going to bed. You may have to cut it out all together because Wine can cause acid reflux and beer can increase the amount of acid in your stomach to two times the normal amount within an hour.

If you need to drink something before bed, your best choice is water or apple juice. If you already have heartburn before you go to bed, drinking apple juice or eating an apple will really help reduce the amount of acid you have in your stomach.

Do drink water all throughout the day. It will help dilute stomach acid and help minimize heartburn. You should also drink one or two glasses after every meal and a small glass of water before you go to bed.

Don’t eat for three or four hours before you go to bed. As often as you can, eat four to six small meals throughout the day instead of three larger ones. Take time with each meal, chew your food and relax.

Being overweight can exacerbate and even cause acid reflux. Losing even a few pounds can make a big impact on reducing symptoms.

Natural Acid Reflux Remedies

There are some great natural treatments for acid reflux, including:

• Ginger in any form can reduce acid reflux. Candied ginger, ginger tea, ginger supplements, real ginger ale and any other type are great ways to combat heartburn and acid reflux.
• Chewing a couple of almonds after each meal can help eliminate acid reflux if you chew them thoroughly.
• Chamomile tea can soothe the digestive system, including the stomach.
• One of the best natural treatments for acid reflux is to mix a half a cup of organic apple cider vinegar with a half a cup of water, drinking it right before or right after a meal.

A gluten-free diet helps those who suffer from celiac disease control the signs and symptoms of this disease and to prevent life threatening complications. The symptoms of gluten sensitivity can resemble some of the symptoms of GERD. These shared symptoms include difficulty in swallowing as well as vomiting. Because of the similarities, some experts believe that gluten intolerance may be a possible cause of GERD or Gastroesophageal Reflux Disease for some people.

For an article about the spectrum of gluten intolerance, see here.

The Case for Linking GERD and Gluten

For some GERD sufferers a gluten-free diet may help reduce GERD symptoms. There was a study done in Italy which used participants who were known to be intolerant to gluten and had acid reflux and another set of participants who had acid reflux with no established gluten intolerance. The acid reflux was treated equally in all participants with the use of proton-pump inhibitors. This treatment is known to decrease acid production.

Researchers found that those on gluten-free diets responded better to the medication than those on normal diets. Those eating gluten-free foods also had fewer instances of GERD recurrence. Because of these results, it was concluded that a gluten-free diet could likely help those GERD sufferers with celiac disease reduce their symptoms. The question was raised if GERD sufferers who had no known gluten intolerance would also benefit from increased success if they also cut out gluten.

There are no specific answers to this question to date. Some experts feel there is no tie between gluten and GERD, believing that esophageal symptoms like acid reflux are just by-products of celiac disease and any benefits resulting from a gluten-free diet is probably coincidental.

Gluten Free Diet

If you want to try removing gluten from your diet, a test of about six weeks will be enough time to see if this lifestyle change makes any difference in your GERD symptoms or the way you feel.

A gluten-free diet means that you have to stay away from all foods and food products made with wheat, barley and rye. But there are other grains that you also have to avoid. The complete list includes:

• Wheat, including spelt
• Semolina
• Barley
• Bulgur
• Durham
• Farina
• Graham flour
• Kamut
• Matzo meal
• Rye
• Triticale

You will have to read labels, search the internet  and be vigilant in searching out products that are gluten-free. Most cereals and pastas contain gluten, as do a great deal of our processed foods. You can’t have wheat flour in anything, but you can use potato, buckwheat, soy, corn and quinoa flour in breads, pastas, and more.

Readymade gluten-free breads and other products are often available in the grocery stores today. You will just have to search out and find those products that are truly gluten-free. Be careful and check labels. Just because the package says potato rolls, it doesn’t mean it was made without one of the restricted grains.

While most GERD diets don’t restrict the use of the grains listed above, you can test your reaction to a gluten-free diet and check your body’s reaction.

Typical GERD Dietary Restrictions

Typical GERD diet suggestions include the avoidance of citrus fruits and juices, fatty foods, spicy foods and other acidic foods like tomatoes, alcohol, caffeine, chocolate and mint. While adding gluten-free restriction to your diet  may be frustrating at first, like any diet you will learn to pick and choose the things that you like to eat and maybe discover a few new favorites.

Other Hints for a Gluten-Free Diet

Oats and other grains can be contaminated with other grains like wheat, in the field when the grains are growing and during different stages of processing. There has been no determination if oats are safe for those with celiac disease although most doctors will recommend the avoidance of oats unless the label specifies gluten-free. Science has not determined if pure oat products are truly safe.

Other products can contain gluten, including

• Malt flavoring and many additional food additives like modified food starch contains gluten.
• Some cosmetics including lip balms or lipstick
• Vitamins and Medications can contain gluten
• Toothpaste also may have gluten

The list of grains and other starches that are allowed include the following:

• Polenta
• Pure corn tortillas
• Amaranth
• Arrowroot
• Buckwheat
• Corn
• Cornmeal
• Hominy grits
• Quinoa
• Rice
• Tapioca
• rice, soy, corn, potato, and bean flour

It is important to check the label for assurance that the product is truly gluten-free as these grains, starches and flours can be mixed with gluten during processing.

With stress causing the digestive system to function improperly, the contents of the stomach may remain in the stomach longer and the increased stomach acid can be refluxed into the esophagus and cause GERD symptoms.

What are the Symptoms of GERD?

Uncomplicated GERD symptoms include:

Heartburn – This is typically described as a burning ache in the middle of the chest. Heartburn may cover the abdomen and extend into the neck and some sufferers will also have a burning pain that goes into the back. Sometimes this pain isn’t a burning ache but a sharp pain with pressure that can be mistaken for a heart attack. To help determine the difference between heartburn and heart attack, see this slideshow.

Regurgitation – This symptom is when refluxed liquid or stomach contents get all the way to our mouth. Usually this is in small amounts  as most refluxed content will stay in the esophagus. Some GERD sufferers will regurgitate larger amounts of food and liquid which can cause vomiting.

Nausea – This is an uncommon symptom of GERD. If the patient has unexplained nausea or vomiting, it is the first indicators of the disease. Some GERD sufferers will mainly have nausea as a symptom while most will mainly have heartburn. For those with nausea it can be frequent and severe and even result in vomiting.

The signs of indigestion can indicate GERD or can be a precursor to GERD. The signs of indigestion include:

• A bloating or full feeling
• Having gas or belching after you eat
• Having an acidic or sour taste in your mouth, this can signal acid reflux
• Nausea and/or vomiting after you eat
• Having a burning ach in the upper abdomen or stomach
• Having your stomach growl after you eat
• Abdominal or back pain after you eat

If you are under stress, these symptoms may increase in frequency and severity.

Making GERD Symptoms Worse

The symptoms of GERD can be exacerbated or triggered by stress. Stress causes more stomach acid which can cause heartburn, regurgitation or nausea. But there are other things that can increase GERD symptoms along with stress or on their own.

Smoking and alcohol consumption can trigger acid reflux. Eating too much and too fast can also cause GERD symptoms. Being overweight or pregnant can put pressure on the stomach, which can cause the acid in the stomach to reflux into the esophagus. Even bending over or picking up something heavy can cause you to force small amounts of stomach contents back through the muscular valve that separates the stomach and lower esophagus.

There are foods like chocolate and peppermint that can cause this valve to relax and allow stomach acid and other stomach contents to flow back into the esophagus. There are other foods like citrus fruits and tomatoes that can increase the amount of acid into the stomach.

Lifestyle Changes to Relieve Stress and GERD

Stress happens. If you live, you have stress. But you need to look at your lifestyle and make some changes which you have control over. If you are overweight which adds to the possibility that you will have GERD, then work to lose even a few pounds. Add in some type of exercise, which will help you manage stress as well as help you lose weight. Both will help you relieve GERD symptoms.

When you eat, turn off the TV and keep dinner conversation away from anything stressful. Use meal time as an opportunity to relax, enjoy your food and take a break from everything. You might also want to consider eating four to six smaller meals throughout the day instead of three larger ones and include foods like apples, bananas, peas and broccoli which can help reduce acid reflux symptoms. Eat slowly and chew your food well. All of these things can help reduce stress and possibly help you lose weight and will definitely help you treat GERD the natural way.

Stop smoking, watch your alcohol and caffeine intake and assess the things in your life which cause stress. Consider meditation or yoga  exercises which can help you release stress or consider a stress management class, if necessary.

Finally, if you can’t sleep due to GERD and are tired, it will add to your stress levels. Take steps to reduce GERD symptoms at night so that you can rest. This includes not eating or drinking any alcohol for several hours before bed. Consider raising the head of your bed six inches or getting a wedge pillow that will keep your body in a position with your stomach lower than your esophagus when you sleep.

What are Wedge Pillows?

A wedge pillow is exactly what it is –  a pillow shaped like a triangle. Typically made out of foam, the pillow is shaped at an angle. It is meant to be used with the thick end at the top, tapering down to the smaller end that rests on the bed. The intent is to elevate your upper body so that gravity will keep your stomach contents, including stomach acid, liquids and food particles in your stomach instead of allowing them to flow back or reflux into your throat. This reflux of stomach contents is what causes GERD or Gastroesophageal Reflux Disease.

A wedge pillow is also recommended to help keep airways open and alleviate sinus problems by allowing them to drain. Piling up pillows or using a shorter wedge pillow will actually make many of these problems worse when you sleep as you will be forced to bend in the middle. Bending will put pressure on your stomach, forcing or allowing the stomach acid into the esophagus.

What Causes GERD?

GERD can be caused by a number of things. If you are overweight or pregnant you can have problems with GERD because of the pressure on the stomach pushing stomach acid and other fluids into the esophagus. Another name for GERD is acid reflux. Many will also use the term heartburn, which is actually a symptom of GERD and a term used to describe the pain that occurs when the acid causing a burning sensation in the chest area of the body.

Often people will get GERD if they smoke or drink alcohol. Certain foods can also cause GERD. While the foods that cause heartburn are somewhat specific to individuals, there are known culprits like fatty foods, fried foods and spicy or acidic foods. Some of the foods that can cause GERD or make it worse are:

• Oranges or orange juice
• Tomatoes or tomato juice, sauces made with tomatoes and even ketchup
• Onions or garlic
• Spices like pepper, chilies  and almost any over-seasoning
• Coffee and caffeinated beverages
• Carbonated beverages

What Can I Do To Control GERD?

There are some foods that can actually help you control GERD. These foods include:

• Apples
• Bananas
• Vegetables like carrots, cabbage, green beans, broccoli, and peas
• Ginger – using a little ginger on your foods or making ginger tea, drinking real ginger ale, can also help relieve GERD.

Another thing that helps relieve GERD symptoms is to eat four to six smaller meals each day instead of three larger ones. When you eat, relax and take your time and chew your food slowly. Stress can exacerbate GERD so anything you can do to simplify your life and remove stress is good.

It will also help not to eat for several hours before you lie down to sleep. If your stomach is full when you go to bed it can make GERD symptoms worse.

Using Gravity to Combat GERD

When you are standing or sitting straight, the stomach is situated below you esophagus allowing gravity to help keep your stomach contents inside the stomach. Lying down puts your stomach and esophagus on almost the same level, making it easier for the contents of your stomach to flow back or reflux into your throat. This is why the symptoms of GERD typically get worse at night when you are trying to sleep.

This is also why a wedge pillow can help you alleviate GERD symptoms. The wedge pillow creates an incline that will keep your torso elevated, making it harder for the acid in your stomach to flow back into your esophagus or throat. This natural solution when used with some of the dietary and lifestyle changes mentioned above may help GERD sufferers get a good night sleep. Being able to sleep well can help reduce stress which in turn may reduce your symptoms of GERD.

Often people will elevate their bed about six inches. This is also a good solution that uses gravity. The problem arises if you share your bed with a partner who  doesn’t suffer from GERD. The partner may not be able to sleep with the bed elevated in this manner.

Another problem arises if you travel. How do you elevate the bed in a hotel or at the home of a family member or friend? Having a wedge pillow allows you to travel and still combat GERD symptoms in a natural manner.

Summary

The symptoms of GERD can make sleeping flat on the bed an uncomfortable and often impossible feat. A wedge pillow can help you use gravity to naturally fight the reflux of stomach acid.

What is Heartburn?

Heartburn is often referred to as acid indigestion. This condition manifests with a burning or irritation in the esophagus, throat or chest which is caused by stomach acid and other contents that flow back up or reflux from the stomach to the esophagus.

During pregnancy, heartburn may be stimulated by the changing hormone levels.  This can cause the digestive tract muscles to relax and allowing the reflux. Or the change in hormones can make you sensitive to certain foods. Also the physical changes in the body, such as the baby growing and the uterus enlarging can push against the stomach and force the stomach contents upward.

If this is the first time you’ve had heartburn, it might alarm you. But heartburn is a normal occurrence and typically there is no cause for concern for you or the baby. Usually the symptoms of heartburn will start right after you eat or when you are laying down. It will normally begin in the area of the stomach, where you will feel a little full or maybe a little sick, as if you had indigestion.

Then you will become aware of a burning sensation that rises from the stomach into your chest. You may experience a bitter or sour acidic taste in your throat or mouth. You may also feel as if something is stuck in your throat or it’s hard to swallow. Sometimes your chest will be tight. Bending or leaning over can make it worse and the symptoms may include nausea and vomiting.

It is important to note that this pain should not be felt in your uterus or near the baby. If you experience an unrelenting pain in this area you should talk to your doctor immediately.

After you have eaten, the food goes into your stomach to be digested with stomach acids. Heartburn is just some of these acids being pushed back through the valve between the esophagus and the stomach. This valve is made of muscle and often the change of hormones due to your pregnancy can cause this valve to relax.

Later on in your pregnancy, the problem and cause of heartburn can simply be lack of room. Your stomach gets pushed out of the way, sometimes forcing stomach fluids into the throat, thereby causing heartburn. Once the baby is born and your hormones and stomach area return to normal, this type of heartburn should disappear.

Minimize Heartburn Caused by Pregnancy

There are some things you can do to minimize the chances of getting heartburn while you are pregnant. One of the best ways is to eat four to six small meals throughout the day instead of three larger meals. Take your time eating these meals, relax and chew your food and avoid spicy or acidic foods. Stress can cause heartburn when you aren’t pregnant so make sure to relax and eat slowly.

The foods to avoid include:

• Oranges and orange juice
• Grapefruit and grapefruit juice
• Tomatoes, tomato juice, and sauces made with tomatoes, including ketchup
• Onions
• Garlic
• Chilies and other spices
• Fried Food

On the other hand, apples and apple juice may help deal with heartburn, as may bananas.

You should also avoid anything which is carbonated and fatty foods. Make sure you wait a few hours after eating before you lie down to sleep. Sleeping on your side with a wedge pillow or with the head of your bed elevated about six inches will also help.

Peppermint and spearmint tea can actually relax the esophageal sphincter muscle and can result to heartburn. When you eat, cut down on your fluids throughout the meal as the added liquid can increase your chances of getting heartburn.

It is also important to wear clothes that are loose. If the clothes put pressure on your stomach or chest it can reduce the amount of room even more and therefore cause you to have heartburn.

Before using any over-the-counter medications for heartburn, talk to your doctor first. Some brands have aspirin or aluminum in them and sometimes doctors don’t want you taking too much calcium as it may lead to kidney stones when you are pregnant. Often your doctor can recommend natural alternatives, follow your use of the over-the-counter treatments or prescribe a medicine to ease your discomfort.

For information on what heartburn medicines are typically considered safe during pregnancy, see here.

Summary

When you are pregnant, heartburn is a very normal occurrence and typically will not cause harm to you or the baby. There are many things you can do to minimize the symptoms and regularity of heartburn including eating smaller meals.

If working normally, food and liquid should only flow one way –  into the stomach. The stomach is lined to keep this acid from doing any harm but if the stomach contents get into the esophagus it can cause quite a bit of pain and eventually damage tissues in the esophagus and throat.

Home Treatments For Acid Reflux

There are several medicines which can cause acid reflux or make it worse. If you’ve just started a new prescription or started taking an over-the-counter anti-inflammatory medicine, talk to your doctor or pharmacist about the side effect or contra-indication and they may change your medication or give you advice on mitigating this symptom.

There are many things you can do to help relieve and prevent acid reflux. Some of these are dietary changes and changes in your life style. For instance, smoking will cause acid reflux and make it worse. The decision to stop smoking is one thing that can greatly alleviate acid reflux symptoms.

Alcohol can also cause acid reflux. If you drink alcohol you can often minimize the symptoms of acid reflux if you make sure that you don’t drink several hours before going to bed.

Being overweight can also add to the symptoms of acid reflux. Even losing just a few pounds at a time can really make a difference in the severity of this disease. Eating four to six small meals a day instead of three large ones can also make a difference, and don’t eat anything a couple hours before you go to bed. Often when you lay down, acid reflux will get worse. This is typically aggravated by a full stomach. The smaller meals and not eating before you go to bed will allow your stomach to digest the food before you lay down so there isn’t enough in it to cause acid reflux.

You might also want to try raising just the head of your bed from six to eight inches. There are bed raisers that you can buy or you can simply use a couple of wood  blocks. This works better than adding pillows to the bed. Or there are specially made wedge pillows that will also help. These pillows stay in place and will provide a similar effect to raising the head of your bed.

Stress or eating fast can cause acid reflux. It is important to take your time when you eat, to chew your food well and to relax and enjoy the food. Try to avoid things that would cause stress like watching the news when you eat. Since stress will increase stomach acid production, it is important to keep meal time stress-free.

You should also try to avoid heavy lifting or bending over right after you eat. Let your stomach digest its contents before you do these activities or you can force food and liquid through the esophageal sphincter or valve.

Foods to Avoid

One of the best ways to treat acid reflux at home is avoidance. Stay away from fried and fatty foods especially later in the day. But if you suffer from acid reflux at any time it is best to avoid the foods that can aggravate this condition. Besides fried and fatty food, heavily seasoned or spicy foods can cause problems as can anything that is acidic. This would include citrus fruits like oranges and orange juice, grapefruit and lemons. Tomatoes and many tomato sauces are also highly acidic.

Other foods you should avoid include coffee and caffeinated drinks, carbonated drinks, chocolate and even peppermint and spearmint teas. These mint teas can actually relax the muscles controlling the valve between the esophagus and stomach. Onions and garlic should also be avoided.

Natural Remedies for Acid Reflux Symptoms

Besides changing how you eat and sleep, there are natural remedies that can help relieve acid reflux symptoms. These include:

• Warm towels, a heating pad or even hot water bottle – If your stomach hurts or cramps as a symptom of acid reflux, you can use heated towels or anything warm, laid across your stomach for up to ten minutes at a time. This can help relieve the pain and cramping associated with acid reflux. Pain medications, especially NSAIDs  can only aggravate acid reflux.
• Apple Cider Vinegar – whether you take it in pill form (health food store) or drink two tablespoons in water three times a day, this is natural remedy works for many people. It can also be taken right after a heavy meal to relive discomfort and you can add more apple cider vinegar to less water if the symptoms are really bad. For a recipe on making your own apple cider vinegar, see here.
• A couple of teaspoons of baking soda added to water is also a natural remedy for acid reflux.
• Alone or taken at the same time as the apple cider vinegar or baking soda, you can add acidophilus bifidus capsules or magnesium capsules.
• Drinking several swallows of pickle juice is another natural way to combat acid reflux.
• Gum Chewing – this simple activity will actually increase saliva production which will help neutralize the acid, soothe the esophagus and the act of swallowing will push the acid back into the stomach.

Acid reflux is common enough that over sixty million Americans have symptoms of the disease on a monthly basis. GERD or gastroesophageal reflux disease occurs when stomach acid, bile or other stomach contents, flow from the stomach and back into the esophagus. Sometimes this occurs due to pregnancy or weight pressure put on the stomach and sometimes the digestive order is due to a hiatal hernia.

Many times this digestive disorder is due to weakness or damage to the ring of muscles or lower esophageal sphincter that is supposed to let food and fluids into the stomach and keep it from backing up into the throat.

Often the signs and symptoms of acid reflux or GERD can be minimized through dietary means or by making a few changes in the way we eat or live. However there are some cases of GERD that may need treatment with special medications or even surgery.

For hints on living with and managing GERD, see here.

GERD symptoms can be fairly minimal causing mild heartburn all the way up to a very severe form that affects all aspect of life. How bad the symptoms are depend on what is wrong with the ring of muscles, the type and amount of fluid that flows back into the throat and if the saliva is able to neutralize any of the acid that is refluxed.

Acid Reflux Symptoms

The most universal acid reflux or GERD symptoms include heartburn, dyspepsia and regurgitation.

Heartburn – is often referred to as acid indigestion. This symptom can manifest as mild discomfort or a burning pain that occurs anywhere from your stomach through your abdomen into the middle of your chest and even up to your throat.

Regurgitation – occurs when the stomach acid and some other contents back up into the mouth and throat area. You may even vomit some of what comes up. This symptom often causes a bad, bitter taste in your mouth.

Dyspepsia – is actually a general term that is used to describe an upset stomach. You have dyspepsia if you feel nauseous or sick after eating, burp a lot, feel bloated or have upper abdominal discomfort or pain. You often feel like you’re just too full and could throw up anytime.

Typically you will experience acid reflux shortly after eating especially if the meal was large or contained lots of meats, creams and rich sauces. Sometimes if your stomach is full you can regurgitate or experience acid reflux when you bend over or try to pick up something heavy. Many people have problems with acid reflux when they try to lie flat on their back.

GERD is most often experienced at night  and typically the symptoms can be more painful at night. The amount of pain you have is not an indication of the severity of damage to your esophagus. If you have signs and symptoms of GERD or acid reflux on an ongoing basis you should speak to your doctor. The stomach acid can damage the esophageal lining sometimes causing it to bleed.

Often pregnant women will have some acid reflux during their pregnancy  especially in the final months. The pressure put on the stomach and abdomen by the growing baby combined with hormone fluctuations that can affect the muscles in the esophageal sphincter can create acid reflux. Typically this problem will disappear once the baby is born.

Dietary Hazards

The foods that make acid reflux worse can be somewhat individualized. You might keep a food diary listing what you’ve eaten and how much,  noting the times when you got heartburn or acid reflux after you eat. This might help you find your individual triggers. But there are some common food triggers that affect almost everyone.

Common food triggers for acid reflux include:

• Oranges, Grapefruit, and any citrus fruits or juices
• Chocolate
• Caffeinated drinks
• Foods that are spicy, fatty or fried
• Onions
• Peppermint
• Tomatoes
• Garlic
• Alcohol

Acid Reflux Complications

If untreated or ignored, acid reflux may create scarring which may later on lead to a narrowing of your esophagus. This can make swallowing difficult and may even cause food to stick in the esophagus. Worse case scenario, the acid can cause the esophageal lining to change shape and color and can ultimately cause cancer.

You should definitely tell your doctor anytime you’ve had heartburn more often than twice a week for longer than two weeks. There are acid reflux symptoms that are alarming and that means you should see your doctor as soon as possible. These symptoms include the appearance of any blood in what you regurgitate or vomit,  loss in weight, stools that are black, tarry or deep red in color and difficulty in swallowing or experiencing pain when you swallow.

You should also contact your doctor if you have a hoarse or sore throat especially in the morning, hiccups that don’t stop, wheezing or dry cough like you’d see with asthma or a chronic sore throat. Anytime you are nauseous or feel sick to your stomach for longer than a couple weeks, you should speak to your doctor.

Heartburn pain can be mistakenly believed to be a heart attack and the reverse is true. Sometimes people are having a heart attack and they think they’ve just got heartburn. Anytime you aren’t sure you should call your doctor.

That heartburn you have every time you eat may not be simple heartburn after all. It might be GERD or Gastroesophageal Reflux Disease. This chronic disease can cause damage to the lining in your esophagus and the surrounding area. It can cause a painful, burning sensation in your throat and chest area as well as a feeling of tightness or pain in your chest.

There are foods that can make GERD worse but sometimes there is actually more help to be found in how you eat your food and when.

Avoid Heartburn – Timing and Size Means Everything

Heartburn can be set off by stress, by not taking enough time when you eat and by eating too much at any given time. Make sure you relax when you eat. Each meal should take at least twenty minutes to consume. Ensure you chew your food well and take the time to enjoy it. If you can eat six smaller meals each day rather than three large ones, this will also help. Cutting portion size is an important part of avoiding heartburn. Avoid stress through annoying or controversial conversation or by watching something stressful on TV while you eat. Eating time should be a time to relax and enjoy your food.

Add Ginger to Your Diet

Ginger is a great natural way to decrease heartburn. Taken in moderation, less than two to four grams a day, this natural ingredient can be very helpful. You can easily add fresh ginger to many root vegetables like carrots or sweet potatoes.

Good Food Choices If You Suffer From Heartburn

There are some foods that are not only good for you but that will help control heartburn. Vegetables like carrots, cabbage, green beans, broccoli and peas are some of these foods. Add apples and bananas to your diet as these will also help mitigate heartburn.

If you’re having a salad, stay away from acidic dressings with vinegar and choose a non-fat dressing. You will also be safe with cottage cheese, baked sweet potatoes, toast and broiled chicken.

Bad Food Choices If You Suffer From Heartburn

While the food triggers of heartburn can be rather individualized, there are some foods that are more likely to cause heartburn if you already suffer from this ailment. It’s a good idea to keep a food diary, a list of what you eat during the day and when, followed by notations when you experience heartburn. This will help you identify the things that cause your heartburn. The other point is that some of these foods when taken in moderation or eaten with other foods that don’t cause heartburn, may not cause a problem at all. Combining the bad foods together can be a recipe for a really bad night.

If you suffer from heartburn you will probably want to stay away from onions and tomatoes. Garlic will sometimes cause heartburn as well. Citrus fruits like lemons, oranges and grapefruit are also bad ideas. So is orange juice. These acidic foods are especially bad for heartburn if eaten on an empty stomach.

Coffee can also trigger heartburn, as can alcohol. This doesn’t mean that you can’t have it at all, but that you should limit yourself to a three or four ounce cup of coffee in the morning. It might be better if you have that coffee after you have your toast. Typically, alcohol like wine, is consumed on top of lots of creamy or red sauces and the combination of fat, tomato based sauces and then wine…can be an incredible recipe for severe heartburn.

Spicy foods like chili, the use of too much pepper, Mexican dishes and other hot spices can also bring on heartburn.

Foods high in fat like avocadoes, cheese, nuts and fatty red meats can slow down the digestive process in the stomach which may lead to stomach distention, which can place pressure on the esophageal sphincter, eventually leading to heartburn. Eat these foods in moderation and try not to combine cheese and red meat in the same meal. Carbonated beverages can also extend the stomach causing heartburn.

If chocolate seems to cause you heartburn, there is a reason for that. Chocolate causes the esophageal sphincter to relax which will let stomach acids to flow back into the throat, causing heartburn and acid reflux. This is definitely one of the foods you should note in your food diary to see if even the smallest piece could be causing your acid reflux problems.

For a slideshow on what to eat and avoid with heartburn, see here.

The Conundrum of Peppermint

Peppermint specifically and mint teas in general have long been used as a natural aid for indigestion and heartburn. Yet scientists are now saying that peppermint may actually be a heartburn-causing food because it has been found to relax the esophageal sphincter muscle that keeps stomach acid and food from flowing back into your throat from your stomach which will cause heartburn and acid reflux.

Summary

Many foods may cause heartburn but the symptoms of acid reflux may also depend on what you eat, how much, what foods you combine and how stressed you are when you are eating. It is important to find out what foods trigger your individual cases of heartburn.

GERD is not a once-in-a-while case of heartburn. It’s a disease that has symptoms on a daily basis that can cause long term and serious health problems.

Understanding GERD

When the stomach acid flows into the esophagus it can damage and irritate the esophagageal lining and the surrounding areas. This reflux of acid can cause symptoms that include light discomfort often described as heartburn to more severe pain and tenderness.

The signs and symptoms of GERD might include:

• Regurgitation or back flow of food or sour liquid that can leave a bad taste in your mouth.
• Chest pain that worsens as you lay down. This can be a burning sensation that may extend into the throat.
• Swallowing can become difficult or painful.
• Coughing, asthma attacks, or wheezing, which can result in breathing difficulties or problems with your lungs.
• Often your throat will become sore and may cause hoarseness when speaking.
• Heart pain or discomfort that can manifest as pressure, a heaviness or weight across the chest, or as a tightening in the chest area. It may even feel like you are being squeezed.
• After finishing some type of physical activity, GERD may also show itself as a dull ache.

What Causes GERD?

If you don’t have GERD, the lower esophageal sphincter, which is a small band of muscle that encircles the lower part of the esophagus, will relax and allow food and liquid to pass into the stomach when you swallow. Once the food and liquid has passed through, this valve will close. For a variety of reasons this band of muscles can quit working right, weakening or functioning abnormally, allowing stomach acid to flow back into the esophagus.

The more this occurs the more damage can be caused. Over time this acid backup can do more than cause irritation and inflammation. This process can eventually erode the esophagus making it difficult to swallow and even cause bleeding and the area to narrow.

This condition can be caused by many factors. There are foods that can make the condition worse  as does obesity, pregnancy, diabetes and having a Hiatal Hernia. Being overweight or pregnant can exert more pressure on the stomach and diaphragm.  Extreme overeating can do the same thing. This extra pressure may cause the valve to relax and allow the spill of acid into the esophagus. Pregnancy also causes the body to release hormones that can cause the muscles to relax which may compound the problem.

Putting pressure on the stomach and diaphragm is why the symptoms of GERD are more pronounced when you are lying down or bent over. Medications like sedatives and calcium channel blockers might also trigger GERD. Smoking and alcohol consumption can also contribute to GERD.

Diagnosing GERD

Doctors will often diagnose heartburn simply from a list of manifesting symptoms. More severe symptoms and heartburn that doesn’t readily react to treatment may require additional testing. GERD diagnostic testing may include the use of barium X-rays. This type of X-ray provides the doctor with visual proof of the physical state of the esophagus. It will also check the stomach and upper intestine. Often this type of test will indicate or rule out the possibility of a hiatal hernia.

Additional tests that can be used in the diagnosis of GERD include:

• Ambulatory acid (pH) probe – which will gauge the acidity level of stomach acid
• Upper gastrointestinal Xrays – which will explore the upper digestive system
• Esophageal impedance test – which will gauge the levels and amounts of refluxed gas or liquid

For an online quiz to help you determine if you might have GERD and to help you figure out what to tell your doctor about your symptoms, see here.

Natural Help for GERD

If you have or think you might have GERD, there are things you can do to help with the symptoms. Eat smaller meals, quit smoking and watch your alcohol consumption. All of these are good ways to start. Some foods seem to trigger heartburn or GERD, so limiting consumption of fatty or fried foods, spicy food, chocolate, peppermint, garlic and onions may also help reduce this health concern. You can also try natural remedies that include Chamomile tea, Fennel and Lemon Balm teas.

Summary

Gastroesophageal Reflux Disease is typically a chronic condition which means that once you have it, you can control the symptoms but never really get rid of it. It is also important to note that even if you cure the damaged esophagus with treatment, once the treatment is finished it may return within a few months. Life style changes such as smoking cessation or weight loss and change in diet can help increase the chances of healing and decrease the occurrences of GERD.