Written by Gloria Tsang, RD of HealthCastle.com
Published in Nov 2004; updated in Mar 2011

(HealthCastle.com) Many people take over-the-counter antacids for a quick ease of acid reflux, but for most people, a proper diet is the best solution for overcoming acid reflux.

Acid Reflux Diet Myth

• Myth 1: Drink milk
  
  A lot of people try drinking milk to ease acid reflux before sleep. But often, milk ends up causing reflux during sleep. To understand the whole situation, we have to realize that the problem roots from eating too much at dinner . Eating a big meal at dinner causes excess stomach acid production. Milk may be a quick fix. But milk has a rebound action and would eventually encourage secretion of more stomach acid, which causes acid to reflux. To solve the problem, try adjusting your diet by eating a small meal at dinner and have a small snack such as crackers before sleep.
  
  
• Myth 2: Avoid coffee, citrus fruits and spicy food
  
  We have been told for years that coffee, acidic fruit as well as spicy foods can aggravate acid reflux. Therefore, we should avoid these in our daily diet in order to reduce acid reflux. A study published in the Archives of Internal Medicine in May 2006 showed that none of these myths hold true. Researchers from the Stanford University found that the only two behavioral changes can reduce symptoms of acid reflux - eating less, and elevate your head while sleeping.
  
  

Acid Reflux Diet

First of all, try to eat small, frequent meals instead of three big meals a day. Small amounts of food each time would exert less workload on the stomach and therefore requires less acid secretion for digestion. Make sure to include foods that are high in complex carbohydrates in each meal. These foods, such as rice, breads and pasta, are able to tie up excess stomach acid and are often easy on the stomach.
Avoid high-fat meals or deep-fried foods. High fat foods will remain in the stomach longer, thus causing the need for more stomach acid in order to digest them.
But remember, don't overeat! Eating too much of any foods will stimulate the stomach to secret more acids for digestion.
Avoid or limit alcohol.
Maintain upright position during and at least 45 minutes after eating.
Try elevating the head of bed six to eight inches when lying down.