Tag Archives: Acid Reflux Trigger Foods

Green smoothies

5 Food Substitutes for GERD Triggers

Going grocery shopping.

Ordering delivery on your lunch break.

Going on a date at a fancy new restaurant.

Getting together with friends for a potluck.

There are countless occasions in our lives in which food is involved. It’s no wonder that when we’re told to rule out certain foods or add in food substitutes to our diets, things can get complicated.

Several decades ago, attempting to eat a certain way might have raised eyebrows or elicited a “come again?” from a waiter.

However, these days, people are becoming more educated on food sensitivities, and it’s easier to adjust their diets to coincide with their bodies’ unique dietary needs.

If you suffer from acid reflux or GERD, you know all too well that certain foods will activate pesky and uncomfortable symptoms such as indigestion and heartburn.

However, rather than lamenting the fact that you can no longer consume your grandmother’s famous tomato sauce, you can choose to be proactive in finding delicious food alternatives that won’t trigger your GERD symptoms.

Here are five food substitutes to replace common GERD triggers.

#1: Instead of White Rice…Try Quinoa.



White rice, among other grains such as wheat and corn, is highly acidic and acid-forming.

On the other hand, grains such as quinoa, amaranth, and wild rice are alkaline-forming, which won’t trigger GERD.

Quinoa also has the benefit of being super high in protein and has twice as much fiber as other grains–a healthy option overall!

The next time you’re selecting a grain for the base in a veggie dish, think twice before grabbing white rice and go for something like quinoa.

#2: Instead of Coffee…Try Ginger Tea.

Ginger Tea


Having a daily cup of joe is a ritual that’s deeply ingrained in many cultures around the world.

If you consider yourself a coffee addict, you may have a hard time giving it up.

However, caffeine tends to relax the esophageal sphincter, allowing acid to flow back up through the esophagus. Dealing with the resulting unease and discomfort in your body is never quite worth it.

If you must satisfy your need to enjoy a warm and cozy beverage in the morning or evening–opt for ginger tea with honey.

In addition to reducing the likelihood of stomach acid flowing up through the esophagus, ginger also reduces inflammation in your gastrointestinal tract.

Sounds like a win-win all around!

#3: Instead of Beef…Try Fish.

pan fried salmon(Source)

When it comes to the consumption of protein-rich foods, your mind may drift to beef or other meat sources.

However, beef and other meats that are high in protein and fat can take longer for your body to digest, which puts pressure on your lower esophageal sphincter for a longer time.

The result? Increased instances of acid reflux.

On the other hand, fish and poultry are both lean proteins and are often recommended for acid reflux sufferers.

That said–everyone’s body is different–so if you notice that fish or poultry still triggers your symptoms, try switching to plant-based proteins such as soy and sprouts.

#4: Instead of Orange Juice…Try a Banana-Kale Smoothie.

Banana and Kale smoothie


Perhaps you have cravings for something sweet in the mornings, and you typically fulfill these cravings with a glass of OJ.

I’m sorry to tell you that due to their high acidity, citrus-based juices are not your friend if you want to minimize GERD symptoms.

Not to worry–there are plenty of other delicious juices and smoothies you can enjoy that aren’t acid-producing in the way citrus fruit juices are.

For example, a banana and kale smoothie is a sweet non-citrus alternative that can help you start your day off on the right foot.

If you want to give it a try, check out this banana and kale smoothie recipe!

#5: Instead of Tomato Sauce…Try Pesto.

Pesto sauce


Tomato sauce may have been your go-to when it came to eating pizza or pasta, but with the high acidity of tomatoes, which often leads to heartburn, I strongly advise you seek alternatives.

Fortunately, there are other sauce options that can be equally tasty–such as pesto.

With the combination of basil, olive oil, pine nuts, and garlic, pesto provides a wonderful aromatic scent in addition to a tasty kick to a range of dishes.

Whether you add it to pasta or pizza or spread it on a sandwich, there are various ways to incorporate pesto in your meals.

Making dietary changes for your health may feel like a burden, but feeling better in your body is always rewarding.

Beyond the foods listed above, probiotics are terrific options for people who suffer from GERD or acid reflux. Here are five probiotic options to add to your shopping cart this week!

This Acid Reflux Pillow Can Work Wonders


Imagine lying down for a good night’s sleep, only to wake up in the morning greeted by a burning sensation in your chest and throat.

If you suffer from acid reflux or GERD, this frustrating hypothetical scenario may actually sound all too familiar.

Living with acid reflux or GERD forces you to make lifestyle changes in order to minimize symptoms such as indigestion and heartburn.

These lifestyle changes may include wearing looser clothes, shifting your diet to avoid certain trigger foods, and even changing the position in which you sleep by using an acid reflux pillow.

Your Sleep Position and Acid Reflux

Sleeping in a position where your head is located at the same level as the abdomen can play a role in exacerbating acid reflux symptoms.

This is due to the fact that, when in this position, acid in the stomach is more easily able to reach the esophagus.

If you suffer from acid reflux, you are probably already aware that symptoms occur due to the fact that your lower esophageal sphincter (LES) malfunctions and allows the acid to pass back up through the esophagus, causing discomfort in your throat and chest.

The negative side effects extend beyond simply uncomfortable symptoms.

According to the Cleveland Clinic, if you leave nocturnal GERD untreated, you’re at a higher risk of developing adenocarcinoma of the esophagus, Barrett’s esophagus, erosive esophagitis, esophageal ulcerations, or peptic strictures.

The Acid Reflux Pillow Solution

On the bright side, the ingenuity of medical device inventors and innovators have made life easier for acid reflux sufferers who wish to avoid pesky flare-ups of indigestion and heartburn.

Wedge-shaped pillows were created years ago and are a common solution. However, they can be uncomfortable and don’t always help you maintain an upright position through the night.  

Additionally, a doctor at the Cleveland Clinic conducted a study to see if the side you sleep on affected the symptoms of GERD.

Gastroenterologist Scott Gabbard, MD says “What [the doctor] found was that lying on the left side separates food and acid from the valve, which means less acid will back up into the esophagus.”

The good news is, the MedCline pillow is a recently developed product for acid reflux sufferers to achieve an optimal sleeping position and minimize uncomfortable flare-ups.

You may be wondering why the MedCline pillow is a more effective acid reflux pillow than a standard sleep wedge.

Essentially, the MedCline pillow…

  • Prevents you from rolling over in your sleep.
  • Enables you to sleep comfortably on your side.
  • Helps you avoid sliding down.
  • Creates the ideal sleeping position–with the right incline on your left side.
  • Eliminates pressure on your downside arm and shoulder.

The other plus is that your sleep mate won’t be disturbed–the pillow provides individualized relief and only takes up ½ the width of a queen bed.

Outcomes of Using the MedCline Acid Reflux Pillow

The results speak for themselves–various studies have found that…

  • 95% of patients reported an overall improvement in sleep quality when using MedCline.
  • 93% of patients reported a reduction in nighttime heartburn when using MedCline.
  • 89% of patients reported a reduction in regurgitation and gagging at night due to reflux when using MedCline.

These numbers are certainly impressive–which is why so many people are excited about trying out the MedCline pillow.

Though this acid reflux pillow isn’t cheap–it costs $348–it can save you money in the long term by cutting down on the need to buy expensive medication such as PPIs and antacids.

Investing in a better night’s sleep and a reduction in acid reflux symptoms via natural methods will be worth your while.

Your sleep position is just one example of an acid reflux risk factor. Learn about three more in this post–you’ll be one step closer to minimizing those pesky and uncomfortable symptoms!

Naturally Ease Infant Acid Reflux

Acid reflux is common in infants.

It’s a condition that can make both your baby’s life and your life miserable when not treated properly.

Thankfully, there are several ways you can naturally ease infant acid reflux symptoms from home.

The first step is to determine if your baby has acid reflux.

It’s common for infants to spit up multiple times a day. Occasional vomiting should also be expected.

This is because your baby’s digestive system isn’t completely developed yet.

You should become concerned when spit-up and vomiting is combined with any of the following symptoms:

  • Frequent or recurrent vomiting.
  • Frequent or persistent cough or wheezing.
  • Refusing to eat or difficulty eating (choking or gagging with feeding).
  • Heartburn, gas, abdominal pain, or colicky behavior (frequent crying and fussiness) associated with feeding or immediately after.
  • Regurgitation and re-swallowing.

These are all signs of infant acid reflux.

Please note: If your baby has any of these symptoms, see your pediatrician immediately. Also talk to your doctor before attempting any at-home treatments.

Once your child’s been diagnosed with acid reflux, I recommend the following all-natural at-home remedies to ease his or her discomfort.

  1. Elevate Your Baby While He or She Sleeps

When a baby lies flat on a surface, gravity is no longer helpful in keeping the contents of his stomach in place.

Solve this problem by positioning the mattress in your baby’s crib at a 30-degree upright angle.

Your baby’s head should be at a higher elevation than his feet.

Doing this will help prevent food from flowing back into the esophagus. This will lessen acid reflux flare-ups.

  1. Elevate Your Baby While Eating to Help with Digestion

The rules of gravity also apply when your baby is eating.

Trying feeding your baby in an upright position to ease acid reflux discomfort.

Propping your baby up helps keep ingested food in the stomach and aids in digestion.

To help the digestion process even further, keep your baby in an upright position for at least 30 minutes after feeding.

Note: Breast milk is easier on a baby’s stomach than formula is for babies with acid reflux.  If it’s possible, choose breast milk over formula.

  1. Use Essential Oils to Soothe Stomach Pain

The following essential oils have been used successfully to ease acid reflux discomfort.

• Basil.
• Chamomile.
• Fennel.
• Frankincense.
• Lavender.
• Marjoram.
• Orange.

Simply mix 1 drop of the essential oil of your choice with 1 tsp. of vegetable oil.

Gently rub the mixture on your baby’s stomach.

You can also add 1 drop of the chosen oil into your baby’s bathwater for relief.

  1. Eliminate Dairy from Your Diet

If you’re nursing, be aware that what you eat impacts the breast milk your baby consumes.

It’s possible that your child’s acid reflux symptoms are triggered by a dairy sensitivity.

Try eliminating dairy from your diet to see if your baby’s condition improves.

  1. Feed Your Baby Reflux-Friendly Foods

Once your child is old enough to eat solid foods, add the following items into his or her diet to ease flare-ups.

Safe choices include:

• Mashed potatoes.
• Chicken.
• Pasta (without sauce).
• Avocado.
• Bananas.

All of these foods are easily digestible and contain small amounts of acid that won’t overwhelm the stomach.

You can also eliminate issues by avoiding acid reflux trigger foods like:

• Tomatoes.
• Citrus fruits.
• Chocolate.
• Foods seasoned with a lot of garlic and onions.

If any member of your family is struggling with acid reflux discomfort, contact us today. We’ll get you the help you need.

3 Strategies to Get Off Your PPIs


If you suffer from acid reflux, you know the reality of living in constant discomfort.

The idea of getting off your PPI medications is unthinkable.

Your world revolves around managing the harmful effects of acid reflux flare-ups. And at the end of the day, you are willing to try anything and everything to tame the awful symptoms you experience on a daily basis.

When you find relief in a treatment, such as a PPI drug, it’s easy to get attached.

Proton Pump Inhibitors help regulate acid production in the parietal cells of the stomach.

And boy, they do their job well!

So well, that you might ignore the many dangerous side effects that come with PPIs.

The standard short-term side effects include headaches, diarrhea, constipation, nausea, or itching. Nothing really to worry about.

What’s scary are the long-term effects that are beginning to surface with research.

A study by JAMA Neurology states that long-term use of PPI medications can lead to increased risk of heart attacks and kidney disease. They also suggest that there is a link between PPI use and developing dementia.

I don’t believe taking PPI medications are worth the risk of being affected by any of the conditions above.

Because of that, I am going to share with you three easy strategies to get off your PPIs.

 #1. Avoid foods that cause GERD flare-ups.

Food is a major contributor to acid reflux flare-ups.

Diet is key to controlling your symptoms.

Avoid flare-ups by avoiding the following food/beverage categories:

  • Citrus Fruits.
  • Caffeinated Drinks.
  • Tomatoes.
  • Chocolate.
  • Sugary Foods.
  • Red and Processed Meats.
  • Fatty Foods.
  • Spicy Foods.

It may be a struggle at first to eliminate these food categories from your diet.

If you’re struggling with finding meal and snack options, try incorporating some of these foods that fight acid reflux into your diet:

#2. Know Your Acid Reflex Trigger Foods

Now that you know the major food categories to avoid, you should be able to figure out your trigger foods.

Trigger foods are foods that directly cause an acid reflux flare-up.

These foods should be easy to identify.

For example, if you eat three chocolate bars a day and suffer from acid reflux, chocolate is probably one of your trigger foods.

If you can’t always remember what you’ve eaten, it can be helpful to keep a food diary.

Logging your meals every day gives you the opportunity to look back at what you’ve eaten at the onset of acid reflux discomfort.

Don’t let trigger foods cause your discomfort. It’s best to stay far away from them.

#3. Join a Community for Support

Making life changes to keep ourselves healthy can be hard.

Keeping up with the changes is even harder.

This is why I recommend finding a support group of people who live with acid reflux.

Finding a group of people that will cheer you on as you make major lifestyle changes is the best gift you can give yourself.

Stop putting your health in danger.

Get rid of the dangerous risks associated with taking PPIs by trying these tips today!

Looking for a community to support you? Get involved with our Cure Your Acid Reflux Program today.