fruits lower gerd
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List of Good Low Acid Foods to Eat that Reduce Stomach Acid Reflux
AUGUST 15, 2010
in MEDITERRANEAN FOOD
The Mediterranean diet has been recommended for a healthy heart and now it can be adjusted to
help reduce acid reflux. Avoiding certain high fat and high acid foods will help lower the chances
of suffering from stomach acid discomfort.
Make sure to include a wide variety of recommended foods to ensure proper nutrition and
prevent hungry feelings that cause cravings for items that cause stomach acid.
Stomach Acid Reducing Foods
Lean meats and proteins with low fat content such as skinless chicken breast, fish, London broil
steak, egg whites or egg substitute are all excellent choices for entrees. Try making an egg white
omelet with diced veggies.
Low acid fruits like sweet apples, bananas, melon and mango are unlikely to cause stomach
acid problems. Enjoy them as a snack and use them in desserts like gelatin.
Low fat foods such as skim milk, goat cheese, soy cheese and fat free versions of treats are good
for avoiding acid reflux. Add goat cheese to a mixed salad with fat free dressing for a nutritious
lunch.
Most vegetables are great for low acid diets as long as they are cooked without a lot of oil.
Roast veggies with a little olive oil, balsamic vinegar and cracked black pepper for a filling side
dish.
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Whole grains, rice and oats make a great base for any diet and especially acid reducing diets.
Mix steamed vegetables with rice a little soy sauce for a healthier alternative to stir-fry.
Stomach Acid Foods to Avoid that Cause Acid Reflux
High fat meats like marbled beef, fried chicken and bacon are likely to cause stomach acid. Eat
these foods sparingly like only for annual holidays.
High acid fruits include the citrus family, oranges, lemons grapefruit as well as tomatoes and
cranberries. This is especially important to avoid lots of tomato-based sauces, or try to neutralize
the acid by cooking spaghetti sauce with a pinch of baking soda.
Stomach acid producing vegetables tend to only be raw onions or those fried in oil. Sautee
onions in a little olive oil and always bake or boil potatoes.
Desserts have a high potential for causing acid reflux because of varying ingredients. Avoid fried
donuts, high fat dairy treats, chocolate containing cocoa butter or other buttery pastries.
Other Tips for Reducing Acid Reflux
To reduce gastric acid, choose foods with high pH. Anything that tastes tart or sour could
possibly have a low pH. Avoid beverages such as coffee, tea and liquor because they can
cause high levels of stomach acid.
Herbal infusions that may be referred to as tea but do not actually contain tea leaves may be a
good substitute. Remember that calcium is a good acid neutralizer, so include dairy or chewable
tablets to help reduce acid reflux pain
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List of Good Low Acid Foods to Eat that Reduce Stomach Acid Reflux
AUGUST 15, 2010
in MEDITERRANEAN FOOD
The Mediterranean diet has been recommended for a healthy heart and now it can be adjusted to
help reduce acid reflux. Avoiding certain high fat and high acid foods will help lower the chances
of suffering from stomach acid discomfort.
Make sure to include a wide variety of recommended foods to ensure proper nutrition and
prevent hungry feelings that cause cravings for items that cause stomach acid.
Stomach Acid Reducing Foods
Lean meats and proteins with low fat content such as skinless chicken breast, fish, London broil
steak, egg whites or egg substitute are all excellent choices for entrees. Try making an egg white
omelet with diced veggies.
Low acid fruits like sweet apples, bananas, melon and mango are unlikely to cause stomach
acid problems. Enjoy them as a snack and use them in desserts like gelatin.
Low fat foods such as skim milk, goat cheese, soy cheese and fat free versions of treats are good
for avoiding acid reflux. Add goat cheese to a mixed salad with fat free dressing for a nutritious
lunch.
Most vegetables are great for low acid diets as long as they are cooked without a lot of oil.
Roast veggies with a little olive oil, balsamic vinegar and cracked black pepper for a filling side
dish.
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Whole grains, rice and oats make a great base for any diet and especially acid reducing diets.
Mix steamed vegetables with rice a little soy sauce for a healthier alternative to stir-fry.
Stomach Acid Foods to Avoid that Cause Acid Reflux
High fat meats like marbled beef, fried chicken and bacon are likely to cause stomach acid. Eat
these foods sparingly like only for annual holidays.
High acid fruits include the citrus family, oranges, lemons grapefruit as well as tomatoes and
cranberries. This is especially important to avoid lots of tomato-based sauces, or try to neutralize
the acid by cooking spaghetti sauce with a pinch of baking soda.
Stomach acid producing vegetables tend to only be raw onions or those fried in oil. Sautee
onions in a little olive oil and always bake or boil potatoes.
Desserts have a high potential for causing acid reflux because of varying ingredients. Avoid fried
donuts, high fat dairy treats, chocolate containing cocoa butter or other buttery pastries.
Other Tips for Reducing Acid Reflux
To reduce gastric acid, choose foods with high pH. Anything that tastes tart or sour could
possibly have a low pH. Avoid beverages such as coffee, tea and liquor because they can
cause high levels of stomach acid.
Herbal infusions that may be referred to as tea but do not actually contain tea leaves may be a
good substitute. Remember that calcium is a good acid neutralizer, so include dairy or chewable
tablets to help reduce acid reflux pain
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2 Menus to Lower Bad Cholesterol Levels and Triglycerides
APRIL 2, 2010
in CHOLESTEROL LOWERING, HEALTHY EATING IDEAS, MEAL PLAN IDEAS, MEDITERRANEAN FOOD
High cholesterol is one of the primary risk factors of heart disease and stroke. There are two
types of cholesterol: HDL cholesterol, which does not clog arteries, and LDL, which does.
Elevated LDL cholesterol levels contribute to atherosclerosis, which results in narrowing and
hardening of arteries.
High LDL cholesterol levels are usually the result of a poor diet. Healthy food choices and
lifestyle go a long way in keeping cholesterol levels balanced, especially as we age. Below, you can
find some free meal plans for reducing cholesterol.
Low Cholesterol Sample Diet:
Breakfast: 1 cup granola cereal, ½ cup skim milk, ¼ cup fresh blueberries, 8 oz. coffee, black, 6
oz. orange juice.
Lunch: 2 slices turkey on whole wheat bread, 1 slice tomato, 1 leaf romaine lettuce, ½ cup
seedless grapes, 10 baked tortilla chips with ¼ cup salsa, 8 oz. Diet soda.
Snack : 6 baby carrots, ¼ cup low fat ranch dressing, 2 low fat graham crackers, 8 oz. water.Dinner: 8 oz. grilled salmon fillet, 1 cob corn seasoned with ¼ tsp salt and pepper, ½ cup
cooked brown rice, 1 slice whole wheat bread, fruit salad, 8 oz glass water.
To prepare the salmon: Mix 2 T. olive oil, 1 tsp honey, 1 tsp fresh dill and juice of 1 lemon. Brush
over both sides of salmon and grill until pink and flaky.
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Lifestyle
[ edit ] Diet
Certain foods and lifestyle are considered to promote gastroesophageal reflux, but a 2006 review
suggested that evidence for most dietary interventions is anecdotal; only weight loss and elevating the
head of the bed were supported by evidence.[20]
A subsequent randomizedcrossover study showed
benefit by avoiding eating two hours before bedtime.[12]
The following may exacerbate the symptoms of GERD:
Antacids based on calcium carbonate (but not aluminium hydroxide) were found to actually
increase the acidity of the stomach. However, all antacids reduced acidity in the lower
esophagus, so the net effect on GERD symptoms may still be positive.
[23]
Smoking reduces lower esophageal sphincter competence, thus allowing acid to enter the
esophagus.
[ edit ] Position
Sleeping on the left side has been shown to reduce nighttime reflux episodes in patients.[21]
A meta-analysis suggested that elevating the head of the bed is an effective therapy, although this
conclusion was only supported by nonrandomized studies.[20]
The head of the bed can be elevated by
plastic or wooden bed risers that support bed posts or legs, a therapeutic bed wedge pillow, a wedge
or an inflatable mattress lifter that fits in between mattress and box spring or a hospital bed with an
elevate feature. The height of the elevation is critical and must be at least 6 to 8 inches (15 to 20 cm)
to be at least minimally effective to prevent the backflow of gastric fluids. Some innerspring
mattresses do not work well when inclined and may cause back pain; some prefer foam mattresses.
Some practitioners use higher degrees of incline than provided by the commonly suggested 6 to 8
inches (15 to 20 cm) and claim greater success
Diet and natural remedies for GERD
Avoid smoking or using tobacco in any form. Tea and coffee are harmful as they flag the loweresophageal muscles. Smoking is in fact known to be one of the worst things you can do if sufferingfrom any of the symptoms of GERD. This is because smoking causes further damage and a
weakening of the lower esophageal sphincter. Do not chew gums or any kind of candies as the increase amount of swallowed air might cause
belching. Eat some almonds to get relief.
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Avoid eating late in the nights and do not lie down immediately after having your meals. This is one
of the most important rules for anyone suffering from GERD or any other digestive problem. Goingto bed soon after consuming a meal is likely to aggravate and trigger symptoms like heartburn and
acid reflux as your digestive system does not get a chance to function before you recline, and thereclined position means that it is easier for digestive fluids to flow back up. This therefore increasesthe incidence of GERD symptoms, causing severe discomfort and disturbed sleep.
Eat smaller and frequent meals and take healthy snacks like nuts, fruits or light vegetable soups.Eating large puts great stress on your digestive system, and while this may not cause discomfort inall people it is sure to aggravate the symptoms for anyone suffering from a digestive problem. Whenyou consume large meals it puts great stress on your digestive system and there is also a buildup of digestive juices, which means an increased likelihood of acid reflux. Smaller meals that are spread
out over the day do not put such stress on the digestive system and thereby significantly reduce thesymptoms of GERD.
Exercise regularly; lose extra weight if you are obese or overweight. Concentrate on deep breathing
exercises and try to remain calm. Obesity is known to be one of the most common causes of GERD,
so it would be advisable to make every effort to get rid of any excess weight. Adopt a light buthealthy diet that is low in fat, particularly processed, refined, and fatty junk foods, while includingplenty of fiber rich foods like fruits and vegetables. Whole grains and whole meal foods would alsomake a healthy addition to your diet.
Sleep on a bed whose head has been elevated by around 7 inches to avert reflux. A reclined positionenables for an easier flow of digestive juices back up the esophagus as it does not have to workagainst the forces of gravity. Sleeping at an incline will use gravity to your advantage.
Junk foods, spicy foods, processed foods, carbonated drinks, fats, desserts, beef, tomatoes fried
foods, oils, chocolate and citrus fruits should be avoided at all times. Apart from the fact that manyof these foods are hard to digest and will put severe stress on your digestive system, some of themalso cause irritation to your already sensitive digestive system and esophagus.
Skim or low fat milk, low fat yoghurt, vegetables, raw vegetable salads, fruits like apples, bananas,peaches, pears and berries, fish, lean meat, fruit juices and herbal tea are highly recommended dietfor GERD. Dairy products, although often thought to be the best foods for an acidic stomach, are not
a good option for all people and it would depend on your constitution. While milk is said to helpreduce symptoms of GERD in some people, it can aggravate the symptoms in others.
Drink coconut water, buttermilk or cumin water for keeping your stomach cool. You can sip these
fluids along with your meals or drink them throughout the day.
What is a Low Cholesterol Diet ?
1 in every 2 is at risk of heart attack Research has revealed that one in two American adults has at
least borderline or high cholesterol levels, which means that one in every two is at a higher risk of
heart attack and other cardiovascular diseases.
What Foods Can You Eat on a Low Cholesterol Diet
Everyone knows the importance of proper nutrition when cholesterol level problems are
concerned. If you are like most Americans, chances are you have a high cholesterol diet, which
explains those unhealthy numbers.
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However, with a few minor tweaks in your eating habits, a cholesterol lowering diet can be easily
achieved. You can lower cholesterol naturally and permanently through a diet loaded with 5 most
important cholesterol lowering foods. What foods are these?
Low Cholesterol Diet Food List
Whole grains. Whole grains are rich in soluble fiber, which can help lower bad or LDL
cholesterol.
Nuts. Nuts are good sources of polyunsaturated fatty acids, which also help restore normal
HDL cholesterol levels.
Olive oil. Olive oil is rich in antioxidants that can help lower LDL or bad cholesterol.
Fruits and vegetables. Vegetables and fruits are rich in plant stanols and sterols that help
block cholesterol absorption, and thus lower cholesterol levels.
Fish and foods rich in omega-3 fatty acids. Omega-3 fatty acids found in fish have beenproven to be indispensable in any low cholesterol diet.
Foods To Avoid On The Acid Reflux Diet
Food Group Foods To Avoid
Fruit • Orange juice
• Lemon
• Lemonade
• Grapefruit juice
• Cranberry juice
• Tomato
Vegetables • French fries
• Onion, raw
Meat • Ground beef, chuck
• Marbled sirloin
• Chicken nuggets
• Buffalo wings
Dairy • Sour cream
• Milk shake
• Ice cream
• Cottage cheese, regular
Grains • Macaroni and cheese
• Spaghetti with sauce
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Beverages • Liquor
• Wine
• Coffee, decaffeinated or regular
• Tea, decaffeinated or regular
Fats / Oils • Salad dressing, creamy
• Salad dressing, oil & vinegar
Sweets / Desserts • Butter cookie, high-fat
• Brownie
• Chocolate
• Doughnut
• Corn chips
• Potato chips, regular
Table of Contents:
Low Fat Diet
How does a low fat diet work?
How many calories should be consumed per day on a low fat diet?
How much fat can you eat, while still losing weight on a low fat diet?
How fast can you lose weight on a low fat diet?
What are the health risks of a low fat diet?
Low Fat Foods
Which foods will help lower high LDL cholesterol levels?
Which foods should be avoided by people with high cholesterol?
Which foods are low in cholesterol and saturated fats?
How do foods lower cholesterol?
A Low Fat Recipe
Roasted Vegetable Salad
F.A.Q.
Does avoiding foods with cholesterol mean you will have low cholesterol?
Can a low fat diet cause constipation?
What is the difference between a low fat diet and a low cholesterol diet?
Which is better, a low fat diet or a low carb diet?
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How does a low fat diet work?
It often seems that there are nearly as many diets on the market as there are dieters. While
different diets work best for different people, there is a general consensus that a low fat diet is the
optimal choice for those who want to lose weight and improve their health, particularly
cardiovascular health.
With any weight loss diet, the key component is reducing calorie intake and increasing calories
burned, creating a deficit situation where the body must begin to use energy that is stored as fat
to conduct normal, daily body functions, as well as to supply energy for any increased physical
activity.
One gram of protein or carbohydrate contains four calories; whereas, one gram of fat contains
nine calories. Because fat is the most calorie-dense nutrient, lowering fat intake and focusing on
consuming healthy fats is the simplest way to reduce caloric intake.
When it comes to heart and overall health, the types of fat consumed are also important. Forexample, moderate consumption of healthy fats, such as olive oil, canola oil and small amounts of
nuts have positive, healthful effects; whereas, saturated fats and trans fats should be avoided.
How many calories should be consumed per day on a low fatdiet?
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The amount of calories you should consume each day depends on your gender, level of activity
and current weight. According to the American Heart Association, females between the ages
of 19 and 30 should consume 2,000 calories per day if sedentary, 2,000 to 2,200 if moderately
active and 2,400 if they lead an active lifestyle.
Between the ages of 31 and 50, this decreases to 1,800 for sedentary women, 2,000 for those
who are moderately active and 2,200 for active women. After the age of 51, recommended
caloric intake lowers again to 1,600 for sedentary, 1,800 for moderately active and 2,000 to
2,200 for active women.Men tend to require a higher daily caloric intake than women with men 19 to 30 needing 2,400
calories for a sedentary lifestyle, 2,600 to 2,800 for moderate levels of activity and 3,000 calories
for active men.
Between the ages of 31 and 50, sedentary men need 2,200 calories, moderately active men
require 2,400 to 2,600 calories and active men should consume between 2,800 to 3,000 calories.
After the age of 51, sedentary men require approximately 2,000 calories per day, moderately
active men require 2,200 to 2,400 and active men should consume approximately 2,400 to 2,800
calories per day.
How much fat can you eat, while still losing weight on a low fatdiet?
While some proponents of low fat diets recommend very low fat intake of under 10% of total
calorie consumption, the most widely accepted range is 20% to 30% of total calories coming from
fat.
Research shows that diets of this composition are easier for most people to follow and that people
who follow a diet with this level of fat intake are more likely to experience long-term success at
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losing fat and maintaining a healthy weight. For someone who should consume 2,000 calories
per day, this would mean between 44 and 67 grams of fat per day.
How fast can you lose weight on a low fat diet?
Losing weight on a low fat diet will naturally occur from reducing caloric intake and encouraging
the body to use stored fat to meet energy requirements. Increasing physical activity will allow
those on a low fat diet to experience faster weight loss.
While it is possible to lose significant weight quickly when following a low fat diet, most experts
agree that the healthiest amount to lose is 1 to 2 pounds per week.
What are the health risks of a low fat diet?
When followed correctly, a low fat diet will reduce cardiovascular and overall health risks and has
not been found to be associated with increased health risks. There are some fat-soluble vitamins
that require a small amount of fat in order to be properly absorbed by the body; therefore, a no
fat or seriously restricted low fat diet could inhibit absorption of these necessary vitamins.
Low Fat and Low Cholesterol Foods
Which foods will help lower high LDL cholesterol levels?
1. Olive oil, which contains cholesterol-lowering antioxidants
2. Foods high in soluble fiber, such as whole grains, beans, apples and pears
3. Fish, which is high in omega-3 fatty acids
4. Walnuts, pistachios and almonds, which should be eaten in small amounts and used to
replace foods high in saturated fat
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5. Pomegranate or grape juice
Which foods should be avoided by people with high cholesterol?
1. Red meat2. Full fat dairy products
3. Egg yolks
4. Poultry
5. Vegetable oils that are solid at room temperature, such as coconut and palm oils
Which foods are low in cholesterol and saturated fats?
1. Skim, low-fat and fat-free dairy products
2. Fruits and vegetables
3. Beans
4. Whole grain breads, pastas and cereals
5. Egg whites
How do foods lower cholesterol?
Foods that lower cholesterol and decrease associated health risks do so by slowing oxidation in
arteries, reducing plaque build-up in arteries, preventing cholesterol re-absorption into the blood
stream, and actually reserving the arterial damage caused by cholesterol and saturated fats.
A Low Fat Recipe: Roasted Vegetable Salad
Ingredients:
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1 medium eggplant
1 yellow pepper
1 red pepper
2 medium zucchini
1-2 cloves of garlic, crushed Olive oil, salt and pepper as needed
Red wine vinegar
Directions:
1. Preheat oven to 400°.
2. Core, seed and chop vegetables into bite-sized slices.
3. Lay vegetables in a single layer in a roasting pan.
4. Brush vegetables with approximately one tablespoon of olive oil.
5. Distribute crushed garlic over the vegetables.
6. Salt and pepper to taste.7. Cover pan with foil and roast vegetables for 30-45 minutes (until tender).
8. Transfer to serving dish, along with cooking juices.
9. Mix one tablespoon olive oil and one tablespoon red wine vinegar and drizzle over vegetables.
10. Allow to cool and marinate for at least 4-5 hours in the refrigerator.
11. Serve with grilled poultry or fish and bread.
F.A.Q.
Does avoiding foods with cholesterol mean you will have low cholesterol?
Not necessarily. Heredity also plays a significant role in cholesterol levels; however, avoiding
high cholesterol foods and consuming foods that lower LDL cholesterol or increase HDL
cholesterol will positively affect your cholesterol levels.
Can a low fat diet cause constipation?
When followed correctly, a low fat diet should not cause constipation. When dieters experience
constipation, it is often due to insufficient water intake or cutting out fats to the point of
deficiency of good, unsaturated fats that are essential to proper functioning of the body.
What is the difference between a low fat diet and a low cholesterol diet?
Low fat diets and low cholesterol diets go hand-in-hand in most cases. A low cholesterol diet
alone would focus on limiting the consumption of or avoiding animal products, which are the
primary source of cholesterol. A low fat diet, particularly a low fat Mediterranean diet focuses on
incorporating good fats, such as healthy cooking oils, fish and nuts, and avoiding saturated fats.
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Which is better, a low fat diet or a low carb diet?
Most mainstream health experts and organizations, such as the American Heart Association, the
American Medical Association and the United States Department of Agriculture agree that a low
fat diet is the better choice for most people.