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Spicy foods can make heartburn worse, and may also increase reflux symptoms generally. Heavily seasoned and spicy foods encourage your stomach to produce more acid. In general, start by eliminating all condiments and seasonings except black pepper. If there are particular condiments or seasonings you like, add them back 1 at a time and monitor your reflux symptoms. Full-fat dairy products, including milkshakes and regular ice cream, can exacerbate reflux symptoms. Stick to skim milk or try alternative non-dairy products (like soy milk), and look for nonfat or low-fat yogurts and cheeses. Experiment with eliminating different dairy products from your diet to find out which ones give you reflux. For example, you may find that ice cream causes problems for you. If so, you might try switching to low-fat frozen yogurt. Reflux occurs when stomach acid acts in combination with the stomach enzyme pepsin. When you have LPR, it's actually pepsin that gets into your throat and airways. When you eat and drink acidic foods and beverages, it creates an acidic environment in your throat for pepsin to flourish and cause irritation.  Most fruits are highly acidic, but especially citrus fruits such as lemons, limes, and grapefruits. Colas and other carbonated drinks are even more acidic than citrus fruits. If you must drink carbonated beverages, stick to sugar-free, low-carbonation drinks like Fresca. Try to avoid foods with a pH of 5 or lower. When in doubt, do an online search to find out about the pH of foods and drinks you are interested in. You might consult a chart like this one: https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf. People who have weight issues are at much greater risk for developing reflux conditions, including LPR. If you are struggling with excess weight, talk to your doctor or a registered dietitian about healthy ways to lose weight.  Generally, eating smaller portions puts less pressure on your esophageal sphincters, allowing them to keep your stomach acid down. High-fat and fried foods also may exacerbate your reflux symptoms. Frozen or restaurant foods often are prepared in oils that may promote reflux as well. Smaller meals put less pressure on your esophageal sphincters as you digest, making it less likely that you will experience reflux symptoms. Treat your LPR by having 4 or 5 small meals a day, rather than 3 larger ones.  In addition to eating smaller portions of food, try to eat more slowly. Make sure you thoroughly chew your food before swallowing, and drink water between mouthfuls. Allow your food to settle before you engage in any strenuous activities. Staying well-hydrated can help prevent reflux, and will also keep your throat clear. Aim to drink at least 8 glasses of water a day – more if you're engaging in exercise or other intense physical activity. Don't consider other drinks a substitute for water, even if they contain water. For example, although coffee is mostly water, coffee is a diuretic and can trigger reflux.
Choose bland rather than spicy foods. Consume skim or low-fat dairy products. Avoid highly acidic foods and beverages. Reduce your daily caloric intake. Eat smaller meals throughout the day. Drink plenty of water.