Acid Reflux - A Natural Solution Starting with the Elimination Diet

Lately I’ve come across a lot of people who suffer from Acid Reflux, for them and others that suffer from this uncomfortable condition, this blog is for you!


As you already know, during an episode of acid reflux, you may taste regurgitated food or sour liquid at the back of your mouth or feel a burning sensation in your chest (heartburn), have difficulty swallowing, and experience coughing, wheezing, and chest pain — especially while lying down at night.

Sometimes acid reflux progresses to GERD, a more severe form of reflux. The most common symptom of GERD is frequent heartburn.


One of the most effective ways to treat acid reflux disease is to avoid the foods and beverages that trigger symptoms. Foods and beverages that can irritate a damaged esophageal lining, such as citrus fruits and juices, tomato products, and pepper, should also be avoided if they cause symptoms. Avoiding alcohol and nicotine may help, too.

This means to help alleviate acid reflux and heartburn you need to reduce acidic foods in your diet. A great way to start is by participating in an elimination diet. In short, here is a brief glimpse of what needs to happen in the elimination diet>>

The Elimination Diet

Do the following for one to three weeks:

Temporarily eliminating dairy products (milk, ice cream, cheese, etc.)
Eliminating the “white” stuff (white pasta, white rice, potatoes, white flour/bread)…gluten!
Reducing/Eliminating meat (beef, chicken, etc.)
Eliminating processed foods
Reducing acidic foods
Reducing sugar!  This is a big one for many...
Reducing caffeine and alcohol consumption.
The next step is to reintroduce foods the right way!
Pick one thing you eliminated—like gluten, dairy, or eggs—but not more than one, and eat it. Once you’ve tested the first food you decide to reintroduce, pick another one and follow the same steps.

By gradually reintroducing one food group back into your diet at a time and keeping a food journal, you can track how you feel after eating these foods. See how you feel over the next 48 hours. If you have no reaction after two days, eat that same food again, and for a second time, notice how you feel. From there, it’s up to you whether or not to re-incorporate that food into your diet on a regular basis. It’s also a great idea to add in more fruits, vegetables and alkaline foods. Adding in quality nutritional supplements can also help aid in the process. Email me to receive your free alkaline and acid food guide. 


If you have occasional acid reflux, lifestyle changes such as the following can help: Lose excess weight, eat smaller meals and decrease portion sizes, and eat at least 2-3 hours before bedtime. Avoid foods that seem to trigger heartburn — such as fried or fatty foods, chocolate, and peppermint.


Also, ask your doctor whether any medication you are taking could be triggering your heartburn or other symptoms of acid reflux disease.

Eating large meals or lying down right after a meal
Sugar can produce an acidic digestive tract
Being overweight or obese
Eating a heavy meal and lying on your back or bending over at the waist
Snacking close to bedtime
Eating certain foods, such as citrus, tomato, chocolate, mint, garlic, onions, or spicy or fatty foods
Drinking certain beverages, such as alcohol, carbonated drinks, coffee, or tea
Taking aspirin, ibuprofen, certain muscle relaxers, or blood pressure medications
Being pregnant

If you’d like additional help and support on your journey, please schedule your free health evaluation with me to discuss your health goals and to see what your coaching program would look like.

Be Well!

- Crystal Jarvie  


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