1. Write down what, when, and how you ate – include everything from meals and snacks to caffeinated drinks, alcohol, and juices.
2. Be as accurate as possible – it’s better to write it down in real time than to try to remember it later.
3. Include details about how the food was prepared and cooked (e.g., boiled, grilled, fried, etc.).
4. Write down the circumstances under which you ate – were you stressed or relaxed? Did you eat quickly or calmly, sitting at the table?
5. Record your symptoms, when they occurred, and how long they lasted.
6. If you take medications or supplements, include them in the diary, as well as the time they were taken.
7. Keep a journal every day for at least two weeks, including weekends.
8. After two weeks, review your diary to identify patterns – these may be linked to your lifestyle or certain foods. This diary will reveal a lot and is a good idea to take with you to your doctor or nutritionist.
What Are The Most Common Foods that Trigger Acid Reflux?
Here are 8 of the most likely triggers, why they’re harmful, and what you can choose instead.
1. Fats and Fatty Foods
It takes longer to digest, resulting in the production of more digestive juices.
What to try instead: Cut back on fatty foods like fried foods, chips, pizza, pastries, and pies. Trim visible fat from meats, use cooking spray, and grill, bake, steam, or boil instead of fry.
2. Coffee, Chocolate, and Cocoa
Contains compounds such as caffeine, which worsen symptoms, especially for sensitive people.
What to try instead: Switch to decaf alternatives and cut back on chocolate and cocoa.
3. Alcohol, including Beer and Wine
Alcoholic beverages relax the sphincter muscle that controls the opening between the stomach and esophagus, and symptoms typically occur within the first hour after consumption.
What to try instead: Opt for low- or no-alcohol options.
4. Tomatoes and Tomato-based Meals
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