The stomach plays a very important role in digestion of food. Cells on the stomach wall secrete hydrochloric acid, which helps to digest food and destroys harmful agents like bacteria and virus entering the body through food and drinks. Sometimes, for various factors, food refluxes from the stomach and regurgitates in to the esophagus causing the acid to come in contact with the esophageal wall cells.

This phenomenon is called gastric reflux. Movement of food from the esophagus to the stomach is controlled by a valve, known as the Lower Esophageal Sphincter (LES). The movement is regulated by pressure controlled by the valve musculature. As the esophageal wall cells are not equipped like the stomach cells, exposure to acid causes a burning sensation in them. This is the heartburn that we commonly experience and it occurs in the region of the chest just below the breastbone (sternum).

Heartburn produces a number of uncomfortable symptoms, and may graduate to a more complicated stage, the Gastro-esophageal Reflux Disease or GERD if left uncontrolled for long.

The most common causes of gastric reflux are:

Improper Diet
Excess secretion of stomach acids and irritation of stomach wall cells
Release of Lower Esophageal Sphincter (LES) pressure
Delayed emptying of stomach contents
Lifestyle disorders

Control Gastric Reflux With Diet

Diet, perhaps, has the maximum contribution in gastric reflux. Various ingredients in the food that we take either delay digestion or cause excess secretion of stomach acids or reduce LES pressure. Take the case of fats. Fats reduce LES pressure and are also difficult to digest. So, high-fat meals delay emptying of stomach contents into the small intestine. Chocolates are also known to adversely affect LES pressure by relaxing the controlling muscles. High calorie foods promote obesity, which in turn aggravates acidity and gastric reflux. Large meals make the stomach over-extended and irritate the stomach cells. Coffee, caffeinated drinks, alcohol, carbonated beverages, and mint are also known to promote GERD.

The best way to know which foods are irritating you most is to maintain a diary of foods. Keep a note of the food items, their quantity and the time of intake and observe the symptoms. If you notice any adversity, make an entry in the diary. Avoid those items or take them in reduced quantity. See, if there are changes. If problems persist, you may like to consult a healthcare provider.

A balanced food plan, with lots of green vegetables, fruits, nuts, legumes, wholegrain cereals, salads, fish, low-fat milk and plenty of fluids is the best tip about a gastric reflux diet. Go for less oil and fats, and avoid sweets, high calorie stuff and too much spices. Tolerance or otherwise to different food groups vary across individuals. Some may find it difficult with dairy products while others may be perfectly alright with them. Journaling helps you to identify the offending foods to a great extent.

Here is an indicative gastric reflux diet:

Breakfast
Apple juice (1/2 cup)
Whole-grain cereal (3/4 cup)Banana (1/2)
Whole-wheat toast (2 slices)
Margarine (1 tsp)Jelly or jam (2 tbsp)
Skim milk (1 cup)
Coffee (if tolerated) or tea.

Lunch
Vegetable soup (1 cup)
Saltine crackers (4)
Lean beef patty (3oz)
Hamburger bun (1)
Reduced calorie mayonnaise (1tbsp)
Mustard (1 tbsp)
Lettuce, fresh fruit salad, no citrus (1/2 cup)

Snack
Graham crackers (4)Skim milk (1 cup)

Dinner
Green salad (4oz)
Vinegar and oil dressing (1 tbsp)
Broiled skinless chickenbreast (3 oz)
Herbed brown rice (1/2cup)
Steamed broccoli (1/2 cup)
Whole grain roll (1)
Margarine (1 tsp)
Low-fat frozen yogurt (1/2 cup)
Medium apple (1)
(Source: http://www.mckinley.uiuc.edu/Handouts/gerd_diet.html)

Diet, along with some other habits changes may relieve gastric reflux: Eating slowly in a relaxed environment, chewing food well and taking food in small portions. There are free resources for planning a diet that is both healthy and good for dealing with gastrix reflux problems as can be found at US Department of Agriculture's Dietary Guidelines for Americans.

In addition to diet and eating habits, making some lifestyle changes can significantly help to alleviate the discomforts associated with gastric reflux.

Find out what makes Jeff Martin, former heartburn sufferer and health consultant, the expert in a whole health approach to heartburn and acid reflux. It's called Heartburn No More.

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