Reflux

When I saw my dietitian this morning, we also spoke about managing acid reflux. For now, I am staying on an antacid (PPI = Proton Pump Inhibitor), but I hope that will cease once my weight is more under control. Again, I'll divide my comments into two sections: 1) Foods to avoid; 2) Behavioral changes that can help.

The list of foods that should be avoided probably won't sound unfamiliar to anyone who has dealt with reflux in the past. They include:
peppermint and spearmint
chocolate
alcohol
caffeinated beverages
decaf coffee and tea
pepper
high-fat foods (2% milk, whole milk, cream, high-fat cheeses, high-fat yogurt, chocolate milk, cocoa, fried meats, bacon, sausage, pepperoni, salami, bologna, frankfurters/hot dogs)
other fried foods (doughnuts, french toast, french fries, deep-fried veggies)
nuts and nut butters
pastries and other high-fat desserts
more than 8 tsp. of oil, butter, or shortening a day
and any fruits or vegetables that cause symptoms

Here are some behavioral tips that should help:

Exercise at least 3-4 times a week
Wear loose-fitting clothes (less pressure on your belly=less pressure on your sphincter between your esophagus and stomach)
Do not smoke.
Raise the head of your bed 6-9 inches or put a foam wedge under the top part of your mattress.
Wait 3 hours after eating before lying down (if you have eaten a high-fat meal) and 1 hour after eating (for lighter meals).
Eat several smaller meals throughout the day.
Eat in a calm, relaxed place.
Sit down while you eat.
Do not drink any liquid while eating a meal. I know it sounds crazy, but the physiology makes sense. If you drink while you're eating, it sometimes can cause the opening between your stomach and esophagus to relax - and reflux can occur. Instead, wait between 30 and 60 minutes to drink before/after a meal.

In general, eating a low-fat diet can help a lot. Foods that are high in fat take a LOT longer to digest. When food sits in your stomach longer, there's more opportunity for reflux to develop.