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News
: (HealthNewsDigest.com).. You’ve probably never really analyzed what’s in your refrigerator. But if you’re one of the 20 million Americans who suffer from frequent heartburn … a common symptom of acid reflux disease
(gastroesophageal reflux disease, or GERD)… or even if you suffer from occasional acid reflux symptoms, it wouldn’t be a bad idea. Lifestyle changes may benefit people with acid reflux disease.
While foods themselves don’t cause acid reflux, they may aggravate the condition. Ingredients and foods made with chocolate, alcohol, peppermint, and perhaps onions and garlic can contribute to acid reflux events. Other potential reflux triggers can include fried and fatty foods; coffee and tea -- decaffeinated too; pepper; spearmint and carbonated drinks. Additional foods can be associated with reflux events, such as citrus fruits, mint flavorings, spicy foods, and tomato-based foods like spaghetti sauce, chili and pizza.
People react individually to different foods. If your food is “talking back to you,” start a log to find your triggers. Changing your diet can make a difference.
So grab your shopping list and jot down these healthy options:
* Milk and dairy products:
Low-fat buttermilk; skim or low-fat powdered milk or soy milk; low-fat margarine, cheeses and yogurts. Replace ice cream with sorbet.
* Meat, poultry, fish, dry beans and nuts:
Lean cuts of beef, pork, poultry, fish, eggs and soy.
* Drinks:
Herbal, caffeine-free or noncarbonated drinks and water.
* Dessert:
Sherbet, ices, and fresh fruit.
Try citrus or high acid fruits and vegetables in small doses. Isolate each fruit or vegetable to see if it’s a trigger food for you. See how your body feels afterwards.
Limit the use of oils, butter, mayonnaise and full-fat cream cheese. Switch to lower-fat versions of these products and keep to teaspoon-size portions with a daily goal of fewer than 8 teaspoons per day.
Living with acid reflux disease doesn’t mean you need to give up the things you like to eat; but you may need to modify your recipes. Try this beef stew makeover:
Beef Stew
A recipe that bypasses potentially troublesome ingredients like tomatoes, onions, and garlic…without sacrificing robust flavor. Great for family or company…and especially great during cool fall weather.
½ lb round steak, trimmed of fat
½ tsp of olive oil
1 can (14 oz) fat-free beef broth
1 large celery rib, sliced
1 bay leaf
2 quartered red-skinned potatoes
1 cup baby carrots
4 oz baby Portobello mushrooms, sliced
1/2 Tbsp cornstarch
1/4 cup cold water
¼ tsp dried thyme
Cut beef into 1” cubes. Warm the oil in a large, deep nonstick skillet over medium-high heat. Add the beef cubes. Cook and stir until browned. Reduce heat to medium. Add the broth, celery, and bay leaf. Cook and stir to mix well. Cover and simmer 1 hour, until beef is tender.
Stir in potatoes, carrots, mushrooms, and thyme. Cover and simmer another 10 to 15 minutes until vegetables are tender. Discard the bay leaf.
In a small dish, stir the cornstarch into water until completely dissolved. Add the cornstarch mixture to the stew. Cook and stir over medium-high heat until thickened.
Serve piping hot with a slice of cheese toast and a small salad.
Makes 2 servings; Per serving: 468 calories, 48 grams protein, 45 grams carbohydrate, 5 grams fiber, 11 grams fat, 3 grams saturated fat, 102 milligrams cholesterol, 796 milligrams sodium, 107% vitamin A, 47% vitamin C, 5% calcium, 31% iron, 43% zinc.
In addition to a refrigerator makeover, here are some simple lifestyle changes than can help ease your symptoms:
1 Raise the head of your bed.
2 Wait 3 hours after eating before lying
down.
3 Eat small meals throughout the day.
4 Eat sitting down in a calm, relaxed place.
5 Don’t wear tight-fitting clothing.
6 Don’t smoke.
7 Exercises such as walking, swimming, tennis, golf and bicycling are all great ways to keep your body feeling good. Check with your doctor before starting any exercise program.
8 Achieve and maintain a healthy weight
If you have persistent, frequent heartburn 2 or more days a week despite use of over-the-counter medications and diet changes, it may be time to see your doctor. If your doctor tells you it’s acid reflux disease, he/she may prescribe AciphexÒ
(rabeprazole sodium) tablets. One Aciphex 20 mg tablet taken once a day can help manage acid reflux disease.
Aciphex is also used for short-term (4 to 8 week) treatment in the healing and symptom relief of damaging (erosive) acid reflux disease and to maintain healing of damage (erosion) and relief of heartburn symptoms that happen with acid reflux disease.
Aciphex has a well-established safety profile. The most common side effect possibly related to Aciphex is headache. Symptom relief does not rule out other serious stomach conditions. Patients on warfarin (such as Coumadin®) may need to be monitored more closely by their doctor.
For more information, refrigerator makeover tips and recipes, log on to
www.aciphex.com.
Cecilia Pozo Fileti is a registered dietitian and fellow of the American Dietetic Association (ADA).
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