 Show A broth-based low fat chicken soup can be a GERD-friendly lunch. Gastroesophageal reflux disease, or GERD, can make every meal an exercise in self-deprivation. When you're focused on avoiding an attack of heartburn, it's easy to accentuate the negative and bemoan the lengthy list of foods you can't eat. It's possible, however, to turn that negative thinking on its head. View this as a challenge to explore new midday meal options that you may not have discovered if GERD had not forced you to think outside the lunchbox. SoupA hearty bowl of vegetable soup can be the centerpiece of a GERD-friendly lunch, as long as you leave tomatoes out of the recipe. Tomatoes are a highly acidic food, and acidic foods are known to exacerbate the symptoms of some GERD sufferers, according to the University of Arizona Campus Health Service. Opt for a vegetable stock broth, rather than cheese or milk-based varieties, and do not add fatty meats. Keep your soup as low in fat as possible to avoid causing stomach acids to regurgitate up through your esophagus during the process of fat digestion. Fats take a long time to digest, and because of that they increase the risk of acid reflux. Lean protein sources, such as chicken and beans, can turn your soup into a filling main dish. Chicken BreastA myriad of GERD-friendly lunch choices can be created with broiled chicken breast with the skin removed. Pop your broiled chicken breast on a low-fat bun and eat it as a sandwich. Avoid condiments such as mustard, salsa and ketchup, which have been associated with heartburn. Opt out of adorning your chicken patty with onions or tomatoes, both of which may increase your symptoms. Lettuce is a safe bet, as are most other vegetables. Broiled FishFish is a great choice for GERD sufferers when it's not fried or fatty. In most cases, a broiled fish fillet on a bed of rice can fill a hungry belly with minimal fears of gastroesophageal reprisal. Cold water fish such as lake trout are a good choice. According to the University of Maryland Medical Center, eating omega-3 rich varieties of fish confers additional health benefits for those with acid reflux. Omega-3 fatty acids found in fish may help reduce the inflammation associated with GERD. Need heartburn relief? Find out which foods can cause heartburn -- and why. If you're one of the 15 million Americans experiencing heartburnevery day, there's more to discouraging the discomfort than avoiding certain foods and beverages. Heartburn relief also has to do with the timing and size of your meals, says The American College of
Gastroenterology, which is why planning your meals can be so important. But before we get to the planning part, it helps to know what causes heartburn. In people with frequent heartburn, the lower esophageal sphincter muscle (LES) may be weak, or relax too frequently, allowing
stomach acids to get into the esophagus. Heartburn happens when the lining of the esophagus comes in contact with too much stomach acid, producing a burning pain and injuring the esophagus. Yet heartburn can be halted -- that's
where meal planning comes in. If you have frequent or occasional heartburn, you can help decrease the tendency of the LES to relax, and decrease the likelihood that the stomach contents (and stomach acid) will splash up toward the LES by keeping in mind a few tips: Avoid lying down for two to three hours after eating. When
you lie down, it's physically easier for stomach contents to splash up toward the LES. By sitting up or standing, gravity helps stomach contents stay where they belong -- at the bottom of the stomach. Avoid items that weaken the LES muscle (like chocolate, peppermint,
caffeine, alcohol, fatty foods) and foods and beverages that may irritate a damaged esophagus lining (citrus and citrus juice, tomatoes and tomato juice, and chili peppers and black pepper). Avoid eating large meals because the more volume in the stomach, the more likely the stomach contents will splash toward the LES. Try
eating four to five small meals instead of two or three large ones. Avoid high-fat meals because they tend to stay in the stomach longer; greasy or fried foods can also weaken the LES muscle. Avoid smoking and avoid alcohol before, during, or after meals that seem to result in heartburn (like dinner). Both
smoking and alcohol weaken the LES muscle. Try waiting at least two hours after a meal before exercising if you find your heartburn seems to get worse after
exercise. Chew gum (a nonpeppermint flavor) after meals to stimulate saliva production (the bicarbonate in saliva neutralizes acid) and increase peristalsis (which helps move the stomach contents into the small intestine more quickly). Plan your meals to encourage slow but sureweight lossif you are overweight. Extra weight around the midsection, especially, can press against the stomach and increase the pressure going up toward the LES. Drink a small glass of water at the end of meals to help dilute and wash down any stomach acid that might be splashing up into the esophagus, suggests Shekhar Challa, MD, president of Kansas Medical Clinic and author of Spurn The Burn: Treat The Heat.
Eat a high fiber diet! A recent study found that people who followed a high-fiber meal plan were 20% less likely to have acid reflux symptoms, regardless of their body weight. You'll find fiber in whole grains, fruits, vegetables, beans, nuts and seeds (basically unprocessed plant foods). Reading the meal-planning suggestions above can be daunting and hard to visualize. Here's a sample day that ties together most of the heartburn-reducing suggestions so you can see how it all might fit together for
you.
Breakfast Morning Snack Lunch * End the meal with a glass of water. * Chew some nonpeppermint gum after the meal. Afternoon Snack Whole-grain crackers.Reduced-fat cheese.Apple slices.Decaf green tea.Evening Exercise Dinner (moderate-sized portions of) Higher fiber pasta (like Barilla Plus) with less-fat Alfredo sauce or pesto sauce with some meat or fish if desired (like cooked shrimp or strips of lean beef).Steamed vegetables.A light dessert (such as frozen fruit bar).* End the meal with a glass of water. * Chew some nonpeppermint gum after the meal. Heartburn TriggersLast but not least, don't forget to recognize the key triggers of heartburn. Some you can avoid, some you cannot.
What fast food can I eat with acid reflux?Grilled chicken sandwich. Salad with light dressing. Plain hamburger. Turkey or ham submarine sandwich with veggies.. French fries.. Fried fish or chicken sandwiches.. Heavy condiments.. Milkshakes.. Can you eat a sandwich with GERD?To help control GERD symptoms, a lunch portion should be about half of a leftover dinner portion. If there are no leftovers, your best bet is to take a sandwich.
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What can i eat for lunch with acid reflux
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