如果你患有酸反流，最好吃的食物

如果你有acid reflux, it may sometimes feel like you can't eat anything without it triggering a painful flare-up. But rest assured, there are plenty foods you can eat.

Acid reflux occurs当胃内容物泄漏到食道中时，通常会导致胃灼热或酸爆发。某些食物— including chocolate, caffeine, alcohol, and acidic or spicy foods — are thought to trigger acid reflux in some people.

However, the2013年美国美食学院指南explain that there isn't enough evidence to avoid entire groups of food, because individual response to foods varies.

But there are some foods that generally may be better tolerated than others. So the first step in constructing a GERD-friendly diet is to try to eat a healthy and balanced diet. Here are four categories to start with (and some foods to try to avoid).

尽管目前的饮食趋势有利于低碳水化合物饮食，但如果您患有酸反流，则获得合适的碳水化合物可以帮助您尽量减少症状。根据这一点美国饮食指南2015-2020，所有谷物的推荐每日摄入量应至少为您的谷物消耗量的一半。

全谷物食品含有更多膳食纤维，而不是具有高度精制颗粒的纤维。根据A.2005年5月的文章在“肠道”期刊中，高纤维饮食与流动症状的风险降低有关。

高纤维颗粒食品的实例包括：

• 爆米花
  
• Whole-grain rice cereal
  
• Whole-grain oat pancakes
• Whole-grain bagels
• Whole-grain pasta
• Whole-grain bread

Highly refined-grain foods to avoid (or limit) include:

• White flour bagels
• 虽然面包
• Crackers
• Pastries
  

Many desserts also contain highly refined white flour and are, therefore, low in fiber. Healthful desserts for people with acid reflux include:

• 全粒面包布丁
• A fruit crisp topped with toasted oatmeal
  

Probably no surprise here, but fruits and vegetables are essential components of a healthful, well-balanced diet. Plus, they can have added benefits for people with acid reflux since they're high in fiber. Here are some less acidic choices to include in your diet:

• 香蕉
  
• Melons
  
• 芒果
  
• 大多数蔬菜

酸性蔬菜和水果可以使回流更糟糕的是某些人，所以尽量避免或限制这些：

• Tomatoes
  
• 番茄产品
• 橘子
• Lemons
• Other citrus fruits and juices

Read more:These Are the Foods Americans Eat Most Often (and Which Contain the Most Pesticides!)

Protein is an important part of any healthy, balanced diet, but if you have GERD, choose carefully. Opt for lean, skinless protein sources with relatively low-fat content. Here are some high-protein, low-fat options:

• Chicken
• Fish
• Tuna
• 豆腐
• 蛋白
• 坚果
• 种子
• Beans

Foods with high-fat content (which can sometimes go hand in hand with high-protein foods) can trigger or worsen acid reflux symptoms, as reported by the authors of theMay 2005 "Gut" article. Examples include fried foods and fatty meats.

Avoiding foods and meals with high fat content is also better for weight control. Weight control is important, because excess weight can put extra pressure on the abdomen, making acid reflux more likely.

不要忘记乳制品！减少脂肪和非脂肪仿日志产品最适合酸反流的人，因为高脂肪食品可能会加重或触发回流症状。牛奶，酸奶和奶酪是蛋白质和必需营养素的良好来源。

For those who have problems with dairy foods, because of reflux symptoms or cow's milk allergy, there are many plant-based substitutes available, such as soy and almond milk, cheese and yogurt. If dairy foods don't bother you, there's no evidence to support removing it from your diet.

There's no single recommended diet for people with acid reflux, because trigger foods differ from one person to another. Keep a journal of what foods you can eat without symptoms and those that aggravate or trigger your reflux symptoms.

If your reflux symptoms are severe or frequent, it's important that you see your doctor. Left untreated, frequent reflux can damage your esophagus, causing problems such as difficulty swallowing or esophageal cancer.

Read more:The 10 Worst Foods for Acid Reflux

Do you have acid reflux? What foods do you enjoy eating? What foods do you try to avoid or limit? Do you keep a food journal? Do you find that it helps? Share your thoughts, suggestions and questions in the comments below!

Reviewed and revised by: Jonathan E. Aviv, M.D., FACS