The lower esophageal sphincter (LES) is a muscle located at the end of the esophagus, which allows food and liquids to pass into the stomach. It operates something like a valve by keeping the end of the esophagus closed, preventing stomach acid and digested food from moving back into the esophagus. Unfortunately, the LES muscle does not always function properly, thereby, letting acid from stomach juices to reflux into the esophagus, causing heartburn, acid indigestion and sometimes more serious inflammation. If you suffer any of these symptoms, you should avoid foods known to weaken this muscle.
Instructions
1. Limit consumption of chocolate, coffee, and other caffeines, as well as alcoholic beverages. Completely eliminate spicy and fatty foods, greasy fried foods, tomatoes and tomato sauce, and citrus juices. These foods and drinks are notorious for irritating the lining of the esophagus. Fats also take longer to digest, increasing the risk for acid reflux.
2. Eat smaller and more frequent meals rather than one large meal. This helps to decrease the amount of stomach content, keeping food and acid from backing up into the esophagus. When the stomach is too full, it becomes overstretched. Snacking or eating smaller meals takes food less time to digest. That's why you should try to time meals at least three hours apart.
3. Include adequate fiber in your diet and be sure to drink plenty of water. Whole grain breads and cereals, fresh fruits and vegetables aid digestion. The body also needs water for proper digestion, as it triggers movement in the esophagus, helping to clear out its contents.
4. Adding more fish to your weekly diet may be a healthier choice. Select a lean fish like cod. Oily fish like salmon that are low in saturated fat, but rich in omega-3 fatty acids, offer many nutritional benefits as well.
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