Blue Heron Guide To Heal Acid Reflux

2009
Blue Heron Guide

To Heal Acid Reflux
-Natural Methods To Heal Acid Reflux For Good!
CopyrightS
Scott Davis
Blue Heron Guide To Heal Acid Reflux 2009
ALL RIGHTS RESERVED. No part of this book may be reproduced or

transmitted for resale or use by any party other than the individual purchaser who
is the sole authorized user of this information. Purchaser is authorized to use any of
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mechanical, including photocopying, recording or by any informational storage or
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LEGAL NOTICES: While all attempts have been made to provide effective,
verifiable information in this Book, neither the Author nor Publisher assumes any
responsibility for errors, inaccuracies, or omissions. Any slights of people or
organizations are unintentional. If advice concerning medical conditions is needed,
the services of a qualified professional should be sought. This Book is not a source
of medical information, and it should not be regarded as such. This publication is
designed to provide accurate and authoritative information in regard to the subject
matter covered. It is sold with the understanding that the publisher is not engaged
in rendering a medical service. If expert medical assistance is required, the services
of a competent professional person should be sought. As with any medical advice,
the reader is strongly encouraged to seek professional advice before taking action.
Published by: Blue Heron Limited
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Table of Contents
Chapter Page
1. Introduction ........................................................................................................................................ 4
Chapter 2: Myth Busting.......................................................................................................................... 7
Chapter 3: The Quick Guide – Beat Acid Reflux Now!............................................................................. 10
Chapter 4: Other Homeopathic Remedies.............................................................................................. 17
Chapter 5: GERD Diets ........................................................................................................................... 20
Chapter 6 : Food Combining .................................................................................................................. 27
Chapter 7: Stress and Acid Reflux .......................................................................................................... 35
Chapter 8: GERD and Pregnancy ............................................................................................................ 40
Chapter 9: Acid Reflux in Infants & Children .......................................................................................... 43
Chapter 10: The GERD Grocery List........................................................................................................ 49
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1. Introduction
Have you ever had a burning sensation in your throat, or a sour taste in your
mouth? Have you had to wake up in the middle of the night to vomit? If you’re
going through this twice a week or more, then chances are good that you have
Gastroesphageal reflux disease (GERD for short). It’s commonly referred to as
acid reflux.
GERD happens when the liquid in your stomach backs up into your esophagus,
causing that nasty burning feeling as well as damage to your esophagus lining. For
some people, it can be a very mild yet annoying problem. For others, it can be
much worse.
The truth is, we all experience reflux. But, too many of us deal with it on a daily
basis. In the most serious cases, people experience reflux that contains more acid
that sometimes sits in the esophagus for a long time.
While acid reflux has the potential to be harmful, our bodies have ways of trying to
minimize the damage. Did you know that your saliva contains acid neutralizers?
It’s one of your body’s defenses against acid reflux.
Even though we all experience some form of acid reflux there are people who,
because of certain conditions, are more prone to it. Pregnant women are a good
example.
That’s okay. The tips in this guide are going to work for anyone who suffers from
painful acid reflux.
I have included some special sections for pregnant women, infants and children
because their delicate systems require a slightly different approach.
Acid reflux is a common condition that has no symptoms and usually occurs after
meals. The problem is caused by problems in the lower esophagus. The muscle at
the end of the esophagus, called the esophageal sphincter (which sounds like
insult) doesn’t do its job causing food and stomach acid to back up in the
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esophagus. As you’ve probably guessed, your esophagus doesn’t have the

protective lining that your stomach does. That’s why it feels so miserable.
So, what can you do about it?
Here’s an interesting fact: Studies show that nearly 20% of all Americans are
affected by acid reflux at least once a month. If you do the math (and I have) that
means roughly 60 million Americans deal with this pain in the neck at least once a
month. Of those 60 million, 12 million claim to be affected by it on a daily basis.
Daily! And that’s just the pain in their throats!
Consider this, too; heartburn caused by acid reflux makes some people have to
wake up in the middle of the night to go vomit. So now you can add all the affects
that lack of sleep has on the human body to the pain caused by acid reflux. If
you’re irritable, or if you can’t concentrate during the day, or if you’re just too
tired to be effective because your heartburn kept you awake – well, I’m very glad
you bought this eBook. I’m going to tell you how to get rid of all of that.
The good news
The good news is that there’s a lot that you can do to prevent acid reflux without
having to resort to expensive prescriptions. By purchasing this eBook you’ve
already taken the first step to preventing acid reflux.
First of all I'll give you the quick fix to eliminate your acid reflux completely so
you'll never have to suffer again.
My approach is simple.
Yes…simple.
I’m going to teach you different things you can do to get rid of acid reflux for good
by following these basic principles:
• Education – Understanding why certain so called remedies work and others
won’t.
• Diet – I bet that you’ve sat down at a meal and said to yourself, “I’m gonna’
need a Rolaids after this.” Well, I’m going to tell you which foods are likely
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to cause acid reflux, and introduce you to some equally good stuff that
won’t.
• Diet – (yes, I know I repeated it) – In addition to identifying specific foods,
we’re going to discuss eating habits that can actually make you feel better.
• Diet – (recognize a pattern here?) – We’re going to do some myth busting
about products that companies tell you will work, but don’t.
Finally,
This guide isn’t an advertisement or sales pitch for anything else. I’m not going to
tell you to join a program, get a subscription, or buy a product.
This guide is about real solutions – real, natural ways to heal acid reflux.
Permanent solutions come with time and dedication. This guide lays out the plan.
You have to follow it.
So, there you have it.
You now have in your hands the guide to healing acid reflux for good.
Are you ready?
By the way, if you are anxious to get rid of your Acid Reflux now; move over to
Chapters “The Quick Guide” -page 10 or “Other Homeopathic Remedies” –page
17.
RIGHT NOW!
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Chapter 2: Myth Busting
“You must unlearn what you have learned.”
I feel it’s only appropriate to set a few things straight

before we get into discussing the powerful natural
methods to healing acid reflux. In order to fill your head
with solid, helpful (and healthy) information, we first need
to get a lot of the bad information out of your head.
Have you ever unwrapped a tablet, or taken a swig of pink
stuff and noticed that the label said, “For temporary relief
of…” Well, there’s a reason it says that.
These products don’t work!
That is, they don’t provide a permanent solution for
anything. What you have in your hand is a smorgasbord of chemicals; each one
designed to treat a specific symptom and provides only temporary relief after the
fact.
You know it’s temporary when they tell you that you’ll have to take as many as
four tablets or shots in as little as two hours.
What good does that do you?
Here’s an interesting fact: nearly 20% of all Americans continue to suffer from
indigestion after using these products. Now, two out of ten isn’t bad…unless
you’re one of those two.
What’s the deal?
Well, if you believe in conspiracy theories, then the answer is very simple. Profit
driven pharmaceutical companies don’t have an interest in producing something
that’s going to provide a permanent solution to anything. They won’t push enough
products that way.
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Instead, they put out something that works only temporarily to keep you buying
more…and more…and more.
Let’s face it, would you be willing to put $15Billion annual profit from repeat sales
at risk by selling something that people would only need to use once? Neither
would I. But, that doesn’t help you very much, does it?
So what do you end up with? You get a temporary solution that only treats how
you feel, not what caused the pain in the first place.
But, now that you’ve got this guide…it’s okay. I’m going to teach you some
permanent, natural solutions that don’t depend on harsh chemicals or compounds.
Antacids can be bad news
Here’s a hard truth; as relieved as an antacid might make you feel for about 30
minutes, they’re really not good for long term use.
Clinical studies have shown that antacids can actually cause, or worsen stomach
problems depending on which active ingredient is used.
Most antacids use either aluminum or magnesium (brands like Maalox and
Mylanta) or calcium carbonate (brands like Rolaids and Tums). But here’s what
they can do to your system:
• Magnesium based products can have the same effect as a laxative if taken in
large quantities; and
• Aluminum and Calcium based products can cause constipations, nausea, and
muscle weakness.
Hang on, it gets worse!
Doctors fear that long term antacid use can actually make your stomach produce
more acid (that’s bad) which can lead to a downward spiral of symptoms. You see,
acid is what causes indigestion. Therefore, if your stomach produces more of it,
your acid reflux will only get worse. From antacids!
Keep in mind that antacids only work on acid in the stomach. They don’t change
any of the underlying problems that cause digestive problems in the first place.
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Wait…it gets even worse!

Long term antacid use (now we’re talking years) has been shown to cause
permanent damage to your heart, kidneys, and bones.
And these products are supposed to help you?
Doesn’t it just make you wanna’ throw up?
So what should you do?
There’s no reason to trust your health to chemicals and drugs when there are safe,
natural remedies and ways to deal with acid reflux.
Keep reading, my friends.
In the next few chapters we’re going to go over a number of safe, natural ways to
prevent acid reflux. We’re not going to merely put a patch on some uncomfortable
symptoms, and I’m certainly not going to tell you to do anything that would make
the problem worse.
I’m talking about addressing the very causes of acid reflux to that you don’t get it
anymore. Period!
Are you ready?
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Chapter 3: The Quick Guide – Beat Acid Reflux Now!
Not too long ago, I was in the same situation

you are. Acid Reflux, Heartburn and
Esophageal Reflux were getting the best of me.
There were burning sensations, bloating, gas,
and constant pain. No matter how many times I
went to my doctor, all I got were
recommendations for over the counter
medicines that only made me feel better for
thirty minutes at a time.
What surprised me most about being diagnosed with GERD was being told that
there wasn’t a cure for it.
Out of sheer need to find a way to make myself feel better I went through years of
research, and plain old trial and error. And, guess what? I found something my
doctors told me didn’t exist…the cure to acid reflux.
Let’s just say that holistic medicine became my life after becoming disillusioned
with over the counter products. I studied every book I could find, read every crazy
article I could find (and there were some real doozies), and tried just about every
home remedy I could find.
All I wanted to find was a cure, something that would take away the pain for good.
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I thought it would be an easy task at first, but finding a cure for acid reflux was a
lot easier said than done.
I pretty much spent a small fortune trying just about every product on the market.
There were herbal remedies, vitamins, aromatherapy candles, and more diets than I
care to count (vegetarian, detoxification and more). Sure, they all helped for a little
bit. But when my acid reflux returned (and it always did) it always came back
stronger than before.
That was always the problem. No matter what I tried, no matter how much or how
little I spent, the heartburn always came back. Every solution I found was
temporary at best. That just wasn’t good enough for me.
After a while I started to doubt myself. I started to think that the only results that
came from my dogged efforts were wasted time and wasted money. There were no
instant solutions, magic pills or formulas for getting rid of my acid reflux.
Then, the light bulb went off. I was doing the same thing that the doctors and
medications did. I was only looking at one aspect of the problem. The answer had
always been right there in front of me, in all my research and in all my trials and
error. I’d spent so much time looking at the trees that I was completely ignoring
the forest.
It took a long time to get there; to finally understand what the solution is.
And when I finally tried it, the results were outstanding. I was no longer bloated.
My irritable bowel syndrome vanished. My whole body was feeling better because
it wasn’t being dragged down by dealing with GERD.
It was amazing. Once you start, you’re going to feel that way, too.
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Let’s start with the basics of getting rid of acid reflux.
I’m sure that you know that there’s a connection between your diet and acid reflux.
Your stomach is supposed to regulate acid digestion. Enzymes in your stomach
convert acids into substances that can be easily digested. But, it doesn’t always
work out that way.
Sometimes there’s more acid than there should be. Most often this is the result of
our own choices – things like overeating or smoking. This abundance of acid can
cause acid reflux.
The good news is that acid reflux can be avoided simply by taking greater control
over our lifestyle choices.
One of the most important things you can do to prevent heartburn is to be more
aware of what you’re eating. Later chapters will go into greater detail about what
you can eat, and what you shouldn’t. Keep an eye out for what I’ve called the
GERD Grocery list of foods that are good for helping you avoid acid reflux, and
foods you should eat in moderation, as well as foods you should avoid altogether.
You can also take a page from all those weight loss guides out there and keep a
food diary, tracking what you eat for about 2 weeks, and keeping note of when you
get heartburn. After 2 weeks you’ll have a much better picture of what kinds of
foods trigger your acid reflux then, (here’s a real duh moment) don’t eat the foods
that give you heartburn. What’s great about this kind of record is that you just
might be surprised about what sets off your acid reflux and what doesn’t.
Here are some of the basic dietary rules for avoiding heartburn:
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• Start by eating soft foods: The idea here is that your esophagus needs to
heal from all the damage caused by excessive acid due to GERD. The best
way to do this is by avoiding abrasive foods like nuts, crackers, toast, and
popcorn. Crunchy foods contribute to heartburn by scratching the
esophageal sphincter. Give you throat a couple of days rest by sticking to
soft foods.
Can’t think of some soft foods to enjoy? Here are some suggestions:
• Bread • Soup
• Cooked veggies • Soft Fruits
• Eggs • Mashed Potatoes
• Pasta (no tomato sauce) • Pudding, yogurt
• Stay away from spicy and acidic foods: (This was the most difficult part
for me). Foods that are spicy or acidic only aggravate your esophageal
sphincter and give you heartburn. Carbonated drinks like beer, soda, and
mineral water should also be avoided for a few days.
Here are some of the most common acidic foods you should avoid for about
2 days:
• Cheese • Peanut butter

• Bacon • Mustard
• Shrimp • Turkey
• Pinto Beans • Corn
• Cut down on the coffee (this was another very difficult thing for me):
Acidic residue from coffee only serves to aggravate your esophagus. It
would be best if you cut out coffee completely for a few days, but if you
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can’t, then cut down to one cup per day. Just make sure to clear out your
throat with a glass of water afterwards. And speaking of water…
• Have a glass of water after each meal: Drink a glass of water after each
meal to prevent heartburn. This simple step helps rinse any acidic residue
out of your esophagus, and helps keep acid and gas from making its way up
back up to wreak havoc. Start doing this today and you’ll notice dramatic
results right way.
• Quit smoking: By now we’ve all heard about how bad smoking is for your
body. Well, have you heard that it also aggravates your heartburn? Studies
have shown that chemicals used to process tobacco cause your sphincter to
relax, which allows acid and gas to leak back up into the esophagus.
Smoking is also known to irritate your throat (which is your chain smoking
great aunt has a voice that sounds like a mule).
• One of the best kept heartburn prevention secrets is Honey. Raw honey is
one the best ways to get completely rid of heartburn. Take about a teaspoon
of honey before bedtime to help you prevent acid reflux (and vomiting) at
night. If you get an attack during the day, take some honey right away. Not
only will honey make you feel better, it also helps heal your esophagus.
*Just remember that – as a general rule – honey shouldn’t be given to
children under 3 years old.
Honey is fast working and easy to find. In addition to fighting heartburn,

honey is known to fight bacteria, block infection, reduce pain and improve
circulation. Some people even use it for hair growth!
• The other magic heartburn fighting remedy is Apple Cider Vinegar. You
see, for most people, acid reflux is caused by not having enough acid in their
stomachs. When your stomach doesn’t have enough acid, food tends to sit in
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your stomach for long periods of time because there’s no acid to break it
down. Gas from the food in your stomach will sometimes leak into your
esophagus and cause nothing but GERD misery.
The acidity in Apple cider vinegar helps your stomach break down food. It’s
not only a great way to prevent acid reflux, but it’s also good to ease the
symptoms once you start to feel bad.
More about Apple Cider Vinegar
For starters, you don’t need to drink a whole bunch of the stuff in order for it to
work. On the contrary, just a teaspoon or two is enough to do the trick. Let me
warn you, this stuff can feel like it’s burning at first (kinda’ like hard liquor), but
then you’ll notice pain in your throat go away almost immediately.
On top of that, just two teaspoons will keep you heartburn free for a couple of
days.
I do recommend that you buy the best stuff you can. Health food stores tend to
have the best stuff. I use the Bragg brand myself. If you can’t find that brand, any
apple cider vinegar is better than nothing.
Want more acid reflux destroying power? Have some Honey and Apple Cider
Vinegar tea!
For most folk, honey or apple cider vinegar alone are enough to prevent acid
reflux. But, if you feel like you need something a little stronger, then try combining
the two.
Here’s what you need:
• Two teaspoons of Honey

• Two or three teaspoons of apple cider vinegar
• 8 oz hot water
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• Combine them all in a cup and enjoy.
Stick to these eating suggestions for a few days and you’ll already find yourself
much better off.
Here’s something else I’ll bet you’ve never thought of; chew your food thoroughly.
The more you chew it up, the less abrasive it is on your esophagus.
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Chapter 4: Other Homeopathic Remedies
We’ve already gone over a lot of very good remedies for

curing acid reflux. In the Quick Guide you learned about
Apple Cider Vinegar, and raw honey, as well as the kinds of
foods and eating habits that are most likely to make you
suffer acid reflux. Now we move into something different.
As part of my research to find what my doctor’s told me

didn’t exist – a cure for acid reflux – I was introduced to a
lot of herbal remedies that I found to be very effective.
Go ahead, try a few of them and feel if they give you a relief. Something may work
for some people while not for others. If it works, keep on using it and also try more
and see if they work. You have everything to gain and nothing to lose!
The great thing about herbal remedies is that they’re not only effective, but they
work without any of the harmful side effects associated with even the most popular
prescription medicine. Sometimes the side effects of prescription drugs are so
strong that they require their own treatment. What kind of solution is that? None!
Herbal remedies also tend to be much less expensive than prescription medications
that do little or nothing to solve the problem.
Here’s a list of herbal supplements I discovered during my research that are very
effective in helping prevent and cure acid reflux. You can find them at your local
grocery or health food store.
• Indian long pepper is an herb that’s very popular for its effectiveness as a
digestive aid. It works by improving digestion and increasing your
metabolism. What this does is eases the pressure inside your stomach which
prevents anything from being forced back up into the esophagus. Take some
Indian long pepper with your next meal to prevent acid reflux;
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• Jesthamadh. It’s a rather sweet tasting herb that is also widely known as a
digestive aide. Jesthmadh works by actually neutralizing acid in your
digestive system, leaving out any chance of it flowing back up into your
throat. You can find jesthamadh in both solid and powder form. Like Indian
long pepper, take a little bit of jesthamadh with your meal;
• Amla is an antioxidant used to help patients who suffer from extreme

stomach troubles by neutralizing stomach acid, much like jesthamadh. When
acid is neutralized in the digestive system, the corrosive effects (and hence,
that burning sensation) disappear. In my research I learned that Amla is one
of the most popular acid reflux herbal remedies on the market, and it also
has a tremendous benefit of being good for your skin complexion;
• Betaine Hydrochloride: Unlike other herbs like Amla and Jesthamadh, this
one works by increasing stomach acid, and is very effective in the types of
acid reflux caused by having too little stomach acid. This is a great
supplement for people over the age of 50, who are the most prone to having
too little stomach acid.
• Carbo vegetabilis: This is another one that’s very popular for stomach
problems. Though it’s marketed primarily as a means of relieving other
stomach issues like bloating and flatulence, it’s also very good for relieving
heartburn.
• Chamomile: That’s right. The same relaxing tea that you drink right before
bed time is also popular as a remedy for heartburn and indigestion.
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• Dandelion: Teas made with dried root and fresh leaves make a great
stomach soother. I tried mine with some raw honey as a sweetener and
absolutely loved it.
• Deglycyrrhizinated licorice (DGL): I never could pronounce this one out

loud. I do know that it’s available as a chewable tablet and can sooths your
digestive tract by increasing the mucosal lining.
• Fennel: Fennel is good for all kinds of stomach ailments. It expels gas from
your intestines, which gets rid of cramps, gas and bloating. I tried a tea made
with fennel seeds sweetened with raw honey. Surprisingly tasty.
• Ginger: Ginger is a great tool for preventing heartburn. It works by

strengthening the lining of the digestive tract. Ginger cookies don’t count.
• Peppermint (and spearmint): Peppermint is great for gas relief (which

helps prevent acid reflux). My favorite peppermint remedy is a tea made
with fresh leaves. Peppermint Oil also works, but candy canes don’t.
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Chapter 5: GERD Diets
This is one remedy that always seemed easier said

than done, “If it gives you acid reflux, don’t eat it.”
When I was in high school (I won’t tell you how

long ago that was) I injured my knee while
competing in the long jump event at a Track & Field
tournament. My knee never really got better. Years
later, it continued to give me trouble when I walked up stairs or tried to carry
something heavy. I was even limited in doing certain weightlifting exercises. I just
knew that if I did a heavy squat or leg press my knee would be killing me the next
day. Jogging was simply out of the question unless I wanted to use a cane for a
week.
So, one day I got smart and went to the doctor, hoping there was some way his
sound medical expertise could help me. You know what he told me? He said,
“Don’t walk up the stairs. Don’t lift heavy weights. Don’t jog. Don’t do stuff that
hurts your knee.”
I spent a good number of years ridiculing my doctor over that bit of advice.
Until I started dealing with this acid reflux thing.
My trigger foods are beer and anything with the word “pepper” in it. They’re also
my favorite foods in the whole world.
When I was in college I once drank a small (very small) bottle of pepper sauce on a
bet. Then, I washed it down with a beer.
The acid reflux I got from that combination was insane. And, that stupid bet was
probably the catalyst for my acid reflux problem.
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I got to a point where I knew that whenever I drank a beer, or at a jalapeno, or

Buffalo wings, or put crushed pepper on my pizza that I was destined for
heartburn. But, I loved those foods so much that I was willing to accept my
comeuppance.
But then, I had another insane acid reflux episode. And sometime (around 3 in the
morning) between popping my third antacid tablet and hoping that the pain would
go away in time for me to get a couple of hours of sleep, the movies in my mind
replayed that visit to the doctor’s office about my knee. “Don’t do stuff that hurts
your knee,” I heard him say.
And the light bulb just went off. If eating peppers gave me heartburn, then maybe I
shouldn’t eat peppers.
Then I started to take a mental inventory of all the foods that I could remember that
gave me heartburn. Slowly, but surely, a list began to form – a kind of DO NOT
EAT list.
Once I had that, the next natural progression was to put together a list of things that
I could eat without getting heartburn.
Then came what I first called the “in-between” list – things that I could enjoy in
small amounts without suffering through an acid reflux episode but that I shouldn’t
eat in large amounts lest I be willing to pop an antacid pill every thirty minutes for
a couple of hours.
As a result, I started to believe that one of the most important things to think about
when searching for a way to get rid of heartburn was my diet.
Too many of us get heartburn from just about everything we love to eat, which
makes it difficult for us to stick to a regular diet. Even worse, sometimes the acid
reflux pain is so bad that we’ve been forced to give up the foods we love.
Well, not anymore.
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One of the first things you want to do to develop your GERD menu is to find the
foods that don’t set off your acid reflux.
Some of the most common foods that trigger acid reflux include:
• Cottage cheese • Lemons & lemonade

• Grapefruit • French fries
• Raw onions • Buffalo wings
• Ground chuck • Wine
This is just a small sampling of the kinds of foods that set off acid reflux. You’ll
notice that all 4 major food groups are represented here: dairy, fruits, vegetables,
and meats. That means that there’s something in every food group that could
trigger your acid reflux.
Drinks like wine, milkshakes, and coffee (say it isn’t so!) can also be trigger foods.
If it helps, review the GERD Grocery List of foods you avoid on chapter 10. It’s
more I’ll bet that you’ll find some of your trigger foods in there. But, sometimes
you can be surprised at what your trigger foods can be.
Foods that won’t trigger acid reflux are generally non-acidic. Try these:
• Cream cheese • Carrots

• Bananas • Apples
• Baked potatoes • Broccoli
• Lean ground beef • Fish
For more options see the extensive GERD Grocery List on chapter 10. Just by
looking at this quick list I can already see a variety of meal options. Keep in mind
that the best GERD diets should be low fat.
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Another thing you should do is evaluate the meals you already like and adjust them
to include low fat, GERD sensitive options. For example, use low fat cheese in
your meals, or use whole grain noodles in your pasta dishes.
Despite what you may have experience with other diets, it’s obvious that you can
eat healthy, eat well, and still avoid acid reflux. Keep in mind that like any diet, it
will take discipline and time before you see noticeable results.
The other thing worth repeating is that a GERD conscious diet isn’t a strict, limited
diet. In fact, when you take the time to change your diet in a way that prevents acid
reflux, not only will your stomach and esophagus feel better, but your whole body
will feel better, too. A GERD sensitive diet will give you more energy to do the
things you want to do.
Once you’ve given it a try and seen the results, I know that you won’t miss any of
the foods that you may have had to eliminate. They’ll be replaced by so many
other tasty new food choices that you might even forget about the old, heartburn
causing choices.
Not only will your body feel better, but your willpower will get stronger. As you
body grows accustomed to your new GERD conscious food choices you’ll
eventually lose taste for the foods that used to give you heartburn. I’ll bet there’ll
be one or two foods that you’ll look at and ask, “How did I ever eat so much of
that?”
I know, because that’s how it happened to me. I used to love chilidogs, but I knew
that I’d have to take at least one antacid per dog that I ate.
Not anymore.
Now I look at a chilidog and think, “How can people eat that stuff?”
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Since I stopped eating the foods that used to give me heartburn my body feels
better, my mind is sharper, and there’s more room in my bathroom cabinet because
I’ve thrown away all of the antacids. I simply don’t need them anymore.
The best news is that there’s very little that I had to give up completely. Most of
my diet adjustment has been to enjoy foods in moderation. Since that’s something
that’s not difficult to control, my eating habits were very easy to adjust.
GERD on vacation
A lot of what we do on our vacations only contributes to acid reflux. We eat too
much. We drink too much. Sometimes our schedules leave us eating way too late
at night.
The hard truth is that you’re going to have to be just as stringent about your diet on
the road as you are at home. You’ll need to monitor what you eat, and how much
you drink so that you avoid the trigger foods that will set off your acid reflux.
That doesn’t mean that you should limit yourself or refrain from trying new things.
GERD at Restaurants
One of my strongest acid reflux memories happened at what might be the worst
possible time for anyone to be distracted by stomach issues…on a date.
That’s right, on a date.
I was this shy guy who finally worked up the courage to ask out a woman to whom
I was very attracted. She was beautiful. She was funny. We had no shortage of
things to talk about. And best of all, she laughed at my bad jokes. I don’t know
why it took me so long to ask her out.
Part of why I hadn’t was because I’d been having some serious stomach issues, and
was genuinely nervous about being out anywhere. I ate a lot of takeout, not
because I wanted to take the food home, but because I was afraid of how I might
start feeling while I was sitting in the restaurant. I even carried around a little
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package of antacid tablets in my pocket just in case. Forget credit cards, antacids
were what I never left home without.
I won’t bore you with all the details, but let’s just say that our evening out started
with a nice dinner at one of my favorite places, where I ate one of my favorite
spicy dishes (pepper!) with some wine.
Well, these trigger foods did what trigger foods do, and as I was driving her home I
felt a little burn in my esophagus, and a growing belch.
That’s right. I released a gnarly acid reflux stinky burp right there in the car. Ever
had one of those?
She had to open the window to le t out the smell.
We never went out again. I don’t know that I could blame it all completely on my
acid reflux, but it sure didn’t help make a good impression.
You can avoid this kind of embarrassment by knowing what kinds of foods to
order in restaurants. The ideal situation would be for you to see the menu ahead of
time. Check online or call ahead if you can. But, if you can’t (which is probably
most of the time) then follow these tips to avoid getting heartburn from restaurant
foods:
1. Don’t order a full meal. A lot of restaurants offer half-portions. Get one of
those.
2. Order small. Have a bowl of soup or salad. Now that some establishments
are taking pride in oversized portions a simple soup or salad will most likely
be enough to fill you up. Make sure to get a light dressing and avoid the
heavy cream dressings (like ranch).
3. Don’t order red meats or greasy foods. These meals tend to allow a lot of
acid to form in your stomach. Because they’re harder to digest they’ll stay in
your stomach longer than other foods, increasing your chance of heartburn.
Instead, eat a bird or fish instead.
4. Beware of dairy. We’ve seen that some dairy products can contribute to
heartburn, but for those who have issues with lactose they can provide be a
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real double whammy. Play it safe by avoiding dairy products – ice cream in
particular. If you’re up to it, try something made with Soy.
5. Limit your alcohol intake. Ideally, you wouldn’t have any alcohol at all. But,
if you want to enjoy something, limit yourself. Keep a glass of water on
hand and alternate between the alcohol and water when you can.
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Chapter 6 : Food Combining
In addition to examining what you eat that might be giving you

heartburn, you should also be taking a closer look at how you
eat. Good ol’ American staples like Steak and potatoes, tuna-
noodle casserole, scrambled eggs with toast... are all good
example of the kinds of foods that are contributing not only to
our obesity, but also to the our poor health.
Now, I don’t know about you, but there are times when one of
my favorite good ol’ American meals starts making me feel bloated, gassy, and
very tired.
This is actually an effect of the way I’ve combined the foods in my meal.
Don’t follow me? Then let me explain.
The theory that the way we combine food contributes to GERD has been around
for nearly 100 years. Unfortunately, we became fascinated by wonder pills and
super drugs that could do the trick for us…nice and easy.
As a result, the concept of food combining was nearly lost. But, now it’s making a
comeback, and for good reason. It works.
You see, when we combine certain foods, they release both acidic and alkaline
enzymes. By themselves, these two enzymes are very efficient at what they do –
breaking down foods.
But when they’re combined – well, that’s a different story.
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Modern research suggests that alkaline and acidic enzymes cancel each other out.
When that happens, neither of them does their job breaking down food in your
system.
Just think about that. Food is sitting there, in your stomach, not being properly
digested. As you can imagine, that can lead to a whole slew of health problems like
cramps, nausea, constipation, indigestion and yes…acid reflux.
The concept of food combining is a means of preparing our meals so that our foods
don’t cancel each other out and lead to digestive problems.
Here’s an example:
Foods high in protein (like meat) require acidic

enzymes to break them down. Carbs and fats require
alkaline enzymes to break them down.
So, when you’ve eaten a meal that has some kind of

protein meat, veggies, and a dessert, you’ve pretty much
neutralized the digestive enzymes in your system. That
will slow your digestion down to almost zero.
Combining proper food choices allows you to eat just

about anything you want – so long as it’s combined with something compatible.
This will take away all the pain and discomfort caused by acid reflux.
You’ll be feeling better in as little as 24 hours with the right eating habits. Food
combining lets you eat great meals that follow simple rules. It’s easy and it works.
Here’s another personal story.

One of my best friends in college had a reputation for being able to eat just about
anything, and for eating really odd combinations of foods. He’s about the only
person in the world I’ve ever seen eat spaghetti and meatballs with a side of
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mashed potatoes with cream gravy and then wash it down with glass of chocolate
milk.
We used to say that he’d eat stuff that would make a Billy goat sick.
He’d just stuff his mouth full of food and say, “Hey, it all goes to the same place
anyway.”
But that’s half the problem. Everything does go to the same place, and the way in
which we send it there can actually cause us to get acid reflux. (To my old friend
Ivan, if you’re reading this book – I love you, man).
Certain food combinations cause the body to discharge more acid. On the flip side
of the coin, other combinations actually decrease the amount stomach acid in the
body. Both scenarios result in acid reflux.
For example, my friend’s love of spaghetti and spicy meatballs combines meat,
tomato sauce, and cheese, a combination that can cause the stomach to release
excess acid and nighttime heartburn. Dairy products can only exacerbate the
situation for those who are sensitive to lactose.
When I was in college I would have downed a beer with my spaghetti dinner, now
I prefer a nice wine. Either way, I have to be careful because having alcohol with a
meal can also increase the amount of acid in my system.
On the other hand, foods like carrots and broccoli can reduce the effects of acid
reflux. So, if my friend had eaten a side of these kinds of vegetables, he would
actually reduce his chances of experiencing acid reflux.
To improve your overall digestive health, incorporate healthy snacks like carrots
and broccoli into your routine.
The trick is learning which foods play nice with each other and which food
combinations will give you heartburn.
The good thing is that once you know what to eat you’ll be getting read of acid
reflux, sleeping better, enjoying more energy and still be able to eat a lot of great
foods.
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Here are some of the basic rules:

• Have some water about 30 minutes before you eat. Don’t drink anything
with your meal. Then, have more water about two hours after you’re done.
• Melons generally digest well, so eat them by themselves roughly thirty
minutes before everything else.
• Avoid the hors d’oeuvre tray trap. Don’t mix veggies & fruits in the same
sitting. Eat them separately.
• A meal that contains both starches & proteins will likely cause heartburn.
See the chart below for some of the more common proteins & starches.
• You’re pretty safe mixing veggies and proteins in the same meal.
• You’re also pretty save mixing veggies and starches in the same meal.
Different food groups digest at different rates. The longer a food sits in your
stomach, the greater your odds of getting acid reflux. I found a great chart that
shows how long different foods take to fully digest.
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As you can see from the chart above, different types of foods digest at different
rates. The longer something is in your stomach, the more likely it is to contribute
to acid reflux.
Here’s how the chart breaks down:
Food: Approximate digestion time:
Melons 30 minutes
Fresh Fruits 2 hours
Starches 3 hours
Vegetables 3 hours
Dried Fruits 4 hours
Proteins 4 hours
As you can see in the table, Proteins and Starches take a long time to digest.
They’re just sitting there in your stomach with nothing to do but make your system
produce excess acid and give you heartburn.
If there’s one simple rule on food combinations that you learn from this table, it’s
this:
Don't mix starches and proteins in the same meal.
Use this table as a guide to which foods you shouldn’t combine. Below this, I’ve
included a sample menu of what a GERD free food combination diet might look
like.
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Starches Fruits that can Proteins Not to

be eaten with eat with
starches Starches
Amaranth Banana Eggs
Arrow root Grapes Meat
Artichoke- Pears Mollusks
Jerusalem
Buckwheat, Raisins Mussels
Kasha
Carob flour Dried or Crustaceans
fresh Figs
Cassava Dates Soy
Cornflour - Apples Tofu
refined: avoid
Maize (dry) Lobster/crab
Cornmeal Shrimp
Millet, flake and Chicken,
flour Goose, Duck
Potato, baked Liver
Potato flour Kidney
Potato Venison
Pasta, fresh Rabbit, Hare,
Turkey
Quinoa grain Veal
Rice, brown grain Cheese
Rice, white grain Yogurt
Rice, white flour Shark
Spaghetti, dry Dogfish
Sago - refined: Ray
avoid
Sorghum and Tuna
Sorghum flour
*Sweet Chestnut Swordfish
dry, peeled
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Sweet Potato, Trout

baked
Tapioca, Flounder
Cassava, Manioc,
dry perl
*Teff Cod
Wild Rice, grain Sardines
Yam, baked Beef
Breadfruit Pork
Wheat flour Lamb
Here’s a great sample of a weekly menu using food combinations that work to
prevent Acid Reflux.
Of course, you can vary from this suggested menu so long as your food
combinations stick to the basic principle of not mixing proteins and starches. Use
the list above as a guide.
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The format follows a daily Breakfast, Lunch, and Dinner routine.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
yogurt and cornflakes meusli pancakes mixed muesli toast and

fresh fruit with grain marmalade
banana bread,
toasted
cauliflower baked rice salad naan Wheat persian pasta with
and potato sweet bread crust style rice pesto
soup potato pizza and salad
salad
fresh fruit
salad
roast ham mutton or roast grilled Non spicy casserole blue
with beef stew chicken herring sausages of hearts, cheese and
vegetables with with with Greek walnut
vegetables vegetables vegetables salad sauce with
vegetables
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Chapter 7: Stress and Acid Reflux
Besides diet and health habits (stuff like smoking and

weight) there are other things that can contribute to how
strong your heartburn can be. Like a lot of other physical
ailments, acid reflux can worsen by stress.
Recent surveys show that a most people who experience

acid reflux think that stress is their trigger. Even though
medical research hasn’t identified a direct connection
between the amount of stress a person feels and the amount of acid in the
esophagus, people who are under a lot of stress tend to suffer from more severe
symptoms.
It could also be that stress makes us more acutely aware of what’s going on in our
bodies, making us feel the symptoms more strongly than we might if we weren’t
stressed.
Medical studies suggest that when we get stressed our brain cranks up the pain
receptors in our esophagus. So, while the actual levels of acid may not change, the
fact that we’re stressed makes us more sensitive to what is there. In other words,
there may not be more acid, but it sure feels that way.
Also, doctors tell us that we get stressed at least one of our natural defenses gets
weakened. Our bodies contain a hormone –type substance called prostaglandins
that protect your stomach from acid by coating the lining. When we are stressed,
the level of prostaglandins decreases, leaving us with less protection against acid.
What have we learned? That stress not only makes us more sensitive the acid in
our bodies, but that it also decreases one of our bodies defenses against it.
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How we cope with Stress can give us more Heartburn
Another hard reality is that many of the things that we sometimes do to cope with
stress actually increase our chances of getting heartburn. As I mentioned in an
earlier section, smoking, alcohol, coffee, and chocolate are all heartburn
triggers…and they’re some of the things that most of us turn to when we need help
getting through tough moments.
If you’re feeling a little under the gun, make sure you avoid your acid reflux
triggers. You should consider eating smaller meals when you’re stressed to help
lower your risk of dealing with acid reflux.
Reduce Stress to Reduce Acid Reflux
Needless to say, letting a little stress off our shoulders will help ease our acid
reflux symptoms. Too bad it’s not as simple as getting a prescription.
But, there are things you can do to reduce your stress

and cut down on heartburn. Healthy habits help in more
ways than one. In addition to providing and outlet and
stress relief, a healthy body is also better equipped to
handle acid reflux (and a lot of other ailments). If you’re
drawing a blank on what kind of activities can help
reduce stress, here are a few ideas:
• Exercise (running, walking, yoga, etc.)

• Music
• Reading
• Art
I’m sure there are some things that I’ve left off this list,
but relaxing is really about doing what works best for you. Do whatever relaxes
you. Sometimes it’s as simple as talking to a confidante and getting things off your
chest.
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Erase Stress Now
You’d probably think I’m crazy if I told you that you can become stress free in
minutes, any time, and almost anywhere.
Well, I’m not crazy.
What I’m about to share with you won’t take away whatever it is that’s causing
stress in your life, but I will help you relax and deal with stress in a much more
meaningful way – which, for the purpose of this eBook, will help prevent
heartburn.
Here are a couple of exercises that I use whenever I get stressed. They really help
me feel grounded, relaxed, and more empowered to face whatever is troubling me.
Even better, being relaxed helps me avoid any complications that are associated
with stress, like acid reflux.
Admittedly, you won’t be able to both read this exercise and practice it at the same
time. I recorded my voice reading these instructions and listened to them on my
headphones. I suggest you try the same if you think you’re going to have a difficult
time remembering the steps.
Stress relief exercise 1: Movies in our Mind
This exercise is best performed in a place where you can relax sit or lie
comfortably without the threat of interruption (don’t forget to turn off the cell
phone, pager, and television).
1. Get comfortable. Sit or lie down in a comfortable spot;

2. Take slow deep breaths. Inhale through your nose. Exhale through your mouth;
3. Visualize the source of your anxiety, whether it’s a person, situation, or idea
(“where is the money going to come from?”);
4. In your vision, your source of stress plays on a screen, like a movie in your
mind.
5. Slowly allow the size of the movie screen to shrink;
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6. If the source has some kind of noise (like screaming or yelling) it shrinks at the
same rate as the screen, slowly, yet surely becoming less audible;
7. Visualize that the screen keeps getting smaller and smaller, until it can fit in the
palm of your hand.
8. The screen keeps shrinking until it can rest on your fingertip;
9. The screen sits on your fingers for a few seconds. The stressful problem is
there, but it’ so small that you can’t see or hear it. You’re no longer threatened
by it.
10. A plume of smoke begins to rise from the center of the tiny screen on your
finger. It smells like potpourri (I had a client ask why it had to be potpourri
instead of his favorite T-bones on the barbecue. It doesn’t matter. Visualize
what you like).
11. In a small flash, the screen burst and disappears, no longer there to cause you
anxiety. All that’s left in its place is that wonderful smell of potpourri (or
steaks!).
Stress relief exercise 2: Erasing the Chalkboard
As with exercise one, you’ll need to find a nice spot where you can get
comfortable without being interrupted.
1. Get comfortable. Sit or lie down in a comfortable spot;
2. Take slow deep breaths. Inhale through your nose. Exhale through your mouth;
3. Visualize the source of your anxiety, whether it’s a person, situation, or idea;
4. Assign a color to the source of your stress (Something that makes you angry
could be red; blue for sadness, etc.)
5. Visualize an eraser in your hand.
6. Wipe the eraser over the color. Just like a chalkboard, the more you wipe the
eraser over the color, the more of it goes away.
7. As you wipe away the color, there is less and less of the thing that stresses
you. You begin to feel more in control with each swipe of the eraser.
8. Finally, the color is gone.
9. Take a few deep breaths for good measure. Inhale through your nose and
exhale through your mouth.
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Stress relief exercise 3: Deep breathing
This is an exercise that only takes a few minutes. What’s great about it is that you
can do it almost anywhere, even at work.
Here’s how it goes:
• Close your eyes. Relax your arms, neck, shoulders.

• Take a deep breath, inhaling through your nose and filling your lungs (your
stomach should expand)
• Exhale slowly through your nose. Use a 5-count.
• Continue until you establish a deep breathing pattern.
• Once you’re in a pattern of deep breathing, carry on for about 2 minutes.
You should find yourself more relaxed with each deep breath. For added relaxation
you can free your mind of all your troubling thoughts by combining the deep
breathing exercise with either of the visualization exercises outline above.
Stress relief exercise 4: Muscle relaxation:
The muscle relaxation exercise is really an extension, or adds on, to the deep
breathing exercise.
• Start by getting yourself into a deep breathing pattern.

• Relax each part of your body starting with your mind and working your way
down (neck, shoulders, chest, stomach, legs, etc.)
• Let your muscles completely relax. You can turn your head, roll your
shoulders, or make fists with your toes.
• Continue the deep breathing until your muscles are all completely relaxed.
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Chapter 8: GERD and Pregnancy
Up to now we’ve discussed how acid reflux can be

caused by our diet, our health, and even stress. For
some people GERD is very much a natural part of
life.
As many as 80% of pregnant women develop

GERD symptoms, which varies from mild to
severe. Typically GERD caused by pregnancy
only lasts until the pregnancy is over.
In her first trimester, a pregnant woman will

experience nausea and vomiting mostly due to
increased levels of estrogen and progesterone in
her bloodstream.
Acid reflux is more common in the third trimester. This happens because the uterus
is large and pushes into the upper abdomen. After all, the of the mother’s internal
organs have to move around to make room for her precious cargo.
As a result the stomach gets pushed into the diaphragm which has a disruptive
affect on the lower esophageal sphincter – causing acid reflux. Whammy!
The rearrangement of organs can also force the stomach into the diaphragmatic
hiatus, causing a hiatus hernia – which causes acid reflux. Double whammy!
On top of all that, the weight that a woman gains during pregnancy often occurs in
the waist, which presses on the abdomen and increases abdominal pressure on the
lower esophageal sphincter – causing acid reflux. Triple whammy!
Women who’ve experienced GERD before becoming pregnant are assured to

suffer it during pregnancy. In fact, it usually gets a whole lot worse during that
time.
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Antacids and Pregnancy – don’t believe the hype!
A lot of health guides will tell you that antacids are safe to use during pregnancy.
Nothing could be further from the truth.
Consider this: Antacids that have sodium have been shown to cause fluid retention.
Those that have aluminum are thought to increase constipation during pregnancy.
Magnesium can make delivery last longer.
To make matters worse, a recent study performed by the American Academy of

Allergy, Asthma, and Immunology that mothers who took prescription reflux
medication such as H2 blockers (Zantac, Pepcid) or Proton Pump Inhibitors
(Prevacid, Prilosec) were 51% more likely to have children with asthma!
That’s ridiculous!
I’m glad you have this guide. The health and safety of your child can be greatly
affected by medications taken while they’re in the womb. They deserve better.
All of my remedies are natural, healthy, and perfectly safe. If they weren’t, I
wouldn’t have written this book.
Instead of taking unnecessary risks with antacids, follow these home remedies
tested and approved by other pregnant women.
Best GERD treatments for pregnant women
The good news is that a lot of the remedies we’ve already discussed are perfectly
safe for pregnant women to use. The following list was prepared with the help of
my beautiful wife when she experienced severe acid reflux while pregnant with our
youngest.
I know how much expectant mothers trust the advice of others, so I wanted to take
the time to express my families own experience with yours.
Here’s what she listed as the best treatments during pregnancy:
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1. Ginger – My wife used to say that ginger made her mouth water. This is
actually a good thing because saliva is a natural antacid (you can’t get more
natural than something your own body produces). Small amounts of ginger
will stimulate saliva production and help reduce heartburn;
2. Chewing gum – like ginger, it encourages saliva production and helps
reduce acid reflux;
3. Eat small meals – It’s hard enough for pregnant women to eat large meals
because of their stomachs have been moved to make room for the baby, but
eating more frequent even smaller meals helps the stomach empty out
earlier. The less time food sits in the stomach the less the chances of having
acid reflux.
4. Sleep on your side - Because of the way a woman’s organs shift when she’s
pregnant, it’s recommended that they sleep on their left side to prevent
nighttime episodes of acid reflux.
5. Use gravity - Studies have shown that people who sleep with their head
elevated tend to have fewer reflux episodes at night. Those who do tend to
have more mild episodes than women who sleep flat on the bed.
6. Wear loose clothes - Avoid things like stockings and hose that press on the
stomach. Wear loose clothing, especially after eating. My wife’s solution
was to wear my clothes.
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Chapter 9: Acid Reflux in Infants & Children
The most common symptom of acid

reflux in infants is frequent vomiting.
Now, anyone who’s had children know
that “spitting up” is all a part of what it
is to be a baby. If you suspect that your
child is vomiting more than usual, look
for other symptoms of reflux such as
anemia, difficulty feeding, and feeding
resistance.
If you have toddlers, then look for vomiting, stomach pain, resistance to eating,
and frequent nighttime awakening as symptoms of GERD.
Bigger kids will feel it a lot like we do. They get heartburn, chest pain, nighttime
pains and liquid burps.
Treating GERD in infants
Just like you and I, our children can recover from acid reflux with just minor
changes in the way they eat…except that they have a much more limited menu of
options.
Dietary changes can be as simple as changing the way the mother breastfeeds and
how she eats. Mom should also avoid her own trigger foods (like alcohol, fatty
foods, and lots of dairy).
If your baby is formula fed, cow’s milk proteins can contribute to your baby’s acid
reflux. Switch to a non-dairy based formula. This small change can be effective in
as little as one day.
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If your child is taking rice or cereal in a bottle, you can thicken the formula by
adding an extra ounce or two of cereal or rice.
You can also help reduce your baby’s acid reflux by holding her upright (with her
head on your shoulder) for about twenty minutes (I know that’s hard to do, but
somehow I think you both will be fine).
Breastfeeding and GERD
Recent studies have shown that babies who are breastfed have a much smaller
chance of experiencing acid reflux than formula fed babies. Those breastfed babies
that did suffer from acid reflux had to endure fewer and less severe symptoms than
formula babies.
The difference between the way formula and breast milk affect babies is very
similar to the way we are affected by different foods.
Breast milk is more quickly digested by little tummies than formula. This key
difference means that formula sits in the infant’s stomach longer, giving formula
more opportunity to aggravate baby’s stomach and acid reflux.
The quicker the mother’s milk empties from her child’s stomach, the less the
chances are her child will suffer from acid reflux.
Some babies are also prone to having allergic reactions to what their mothers are
eating. For example, a child who is sensitive to lactose will have fewer stomach
problems after her mother has cut out dairy from her diet for roughly two weeks.
Other babies can benefit from a simple reduction of dairy intake.
Acid Reflux in Children
Acid reflux symptoms are a little more obvious in older children than they are in
babies. Common symptoms are: pain, irritability, repeated vomiting, “wet burps,”
and lack of appetite.
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Less common symptoms are: gagging/choking, throat infections, constant desire

for food or drink to soothe the throat, and an unusually husky voice (cause by
throat irritation).
Treating Acid Reflux in Children
Most little ones get over acid reflux at one year

old. Burp them often and remember to stay away
from spicy foods.
Vomiting milk is normal for little ones to do.
When our kids suffer from acid reflux our primary job is to help them cope with
the pain and emotional stress of what’s happening. When a child suffers from acid
reflux it can be a very frustrating time. It’s natural for us to want to both heal the
pain and cure the ailment.
What Causes Acid Reflux in Children?
Just like us, children get heartburn primarily from their diet. Fatty foods can be
especially problematic for children. One of the best things we can do, not only for
acid reflux but for their health in general, is to use low-fat choices in their meals.
Here are some general ideas to consider:
• Use foods that are close to something your kids already eat.
• When introducing new foods, make sure they also get something they
already like. If they don’t like the new stuff, at least you ensure that they eat
something by having at least one thing the already like.
• Don’t make too many changes at once. Most kids find comfort in their
routines. If you change too much too soon, it may backfire no matter how
good the new foods are.
• They’re not going to like everything, and they’re not going to want to try
everything. Accept it.
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• Don’t be afraid to keep offer the same new food more than once. Sometimes
it takes kids a while to warm up to the idea of something new. My kids
didn’t take to broccoli until the third of fourth time I put it on their plates.
Don’t be surprised if it takes that many (or more) tries for your child to try
the new stuff.
• For the little ones: Try foods that look the same. For example, a square
shape for a square shape.
• Lead by example. The little ones are more likely to try new things if they see
you eating it also.
GERD free meal prep
• As best as you can, avoid food from

boxes, cans, and bags. Prepare as many
fresh made meals as your schedule
allows. Not only is it healthier, but it
allows you more strict control over the
ingredients.
• Serve small portions
• Eat smaller portions more frequently.
Instead of doing the standard “three full squares” try eating 4 or 5 smaller
meals per day.
• Contrary to how you may have been raised, your child doesn’t need to clean
his plate at every meal. Too much food can contribute to acid reflux. Allow
your child to eat only a small portion to keep their tummies from hurting.
• As best you can, encourage them not to have anything to drink with their
meals (water is okay).
• Fill your snack bin with healthy foods.
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Here’s a great list of kid friendly meal options that you should keep next to your
GERD Grocery List:
Children’s GERD Friendly Menu
Fish Sticks – use a low fat option, or make your own at home using a
low fat breading
Cheese Pizza – no pepperoni, sausage, or peppers of any kind
Chicken Nuggets w/Rice – not fast food nuggets. Get low fat options
you prepare at home. Go with steamed rice or natural rice instead of
fried. You can make your own with chicken breast & low fat breading.
Pasta & Meatballs – use wheat pasta & lean ground beef. No garlic
Tuna Melt – make with tuna in water, not oil, use low fat cheese.
Turkey Breast – my kids prefers cold cuts to turkey slices, that’s

acceptable
Trimmed Ham – low fat cold cuts are an acceptable alternative to ham
slices
Baked Chicken – Broiled is another healthy chicken choice
Baked potato - just remember to stay away from toppings that can be
hard to digest like heavy butter or sour cream, or toppings that might be
trigger foods like green onions and bacon
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Stir Fry Chicken w/Rice
Mashed Potatoes - no gravy
Pretzels
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Chapter 10: The GERD Grocery List
When my wife was pregnant (and suffering severe acid reflux) she kept repeating
one mantra: “If I shop healthy then I’ll eat healthy.”
Guess what? It’s a simple but very effective philosophy not only for getting rid of
acid reflux, but for improving your overall health as well.
Shop healthy. Eat healthy.
You’ll find yourself with more energy, getting
better, more satisfying sleep, more focused, and free
of acid reflux when you eat healthy. You’ll only eat
healthy when you shop healthy.
To help you do that, I’ve put together the GERD
grocery list. It’s a great starting point for healthy
shopping and healthy eating.
Feel free to print or copy the list and take it with you
to the grocery store.
GERD Grocery List Basics:
• Fruits and veggies are always a large part of a
healthy list. I’ve already mentioned how broccoli and carrots can help
reduce the affects of acid in your stomach. Other veggies include cabbage
and peas. Apples and bananas are staple fruits you should always have.
• Buy grain and cereal products made from whole grains. Now that food
makers have picked up on their customers want whole grain products, you
can easily find whole grain pastas, breads, and cereals at your local markets.
• Proteins should include lean meats, fish, and poultry. Other good options
include eggs, nuts, and seeds. Make sure that you get fresh proteins, and not
that frozen, breaded stuff. Processed foods are more likely to give you acid
49
reflux than fresh food. To cut back on acid reflux, avoid fried foods at all
cost.
• Use low fat dairy options. Soy and rice are acceptable substitutes that won’t
affect your acid reflux.
• Don’t complicate the drink menu. Keep it simple. GERD friendly drink
choices include water, juice, herbal teas and low-fat milk.
• If you absolutely can’t buy fresh vegetables, then frozen ones are acceptable
so long as they’re not drowned in sauces and butters.
GERD Grocery List

I’ve divided this list into three sections. The first (in green) is a list of foods that
won’t give you heartburn.
Food Group Item
Fruit Dried Apples

Fresh Apples
Apple Juice
Bananas
Baked potato
Vegetables Broccoli
Cabbage
Carrots
Green beans
Peas
Meat Ground beef, extra-lean

Steak, London Broil
Chicken breast, skinless
Egg whites
Egg substitute
Fish, no added fat
Fish Stick (for the kids)
Tuna
Dairy Cheese, feta or goat

50
Cream cheese, fat- free

Sour cream, fat-free
Soy cheese, low-fat
Grains Bread, multi-grain or

white
Cereal, bran or oatmeal
Corn bread
Graham crackers
Pretzels
Rice, brown or white
Rice cakes
Beverages Mineral water
Desserts Cookie, fat- free

Jelly beans
Red licorice
Foods to be Careful with
This grocery list contains food items that you can enjoy in moderation, but
could give you heartburn if you consume too much.
Food Group Item
Fruits Orange juice, low-acid

• Peach
• Blueberries
• Raspberries
• Strawberries
• Grapes
• Cranberries, dried
• Garlic
Vegetables • Onion, cooked
• Leeks
• Sauerkraut
• Scallions
51
• Ground beef, lean

Meats • Chicken salad
• Scrambled eggs, in butter
• Eggs, fried
• Fish, fried
• Tuna salad
• Hot dog, beef or pork
• Ham
• Yogurt
Dairy • Milk, 2 percent or skim
• Frozen yogurt
• Cottage cheese, low-fat
• Cheddar cheese
• Mozzarella cheese
Grains • Garlic bread

• Muffin
• Granola cereal
Beverages Non-alcoholic wine
• Beer
• Non-alcoholic beer
• Cola
• Root beer
Desserts Low fat cookies
Some Foods to Avoid

I think the name is pretty self explanatory. This list contains Grocery items that
you should absolutely avoid. They are known to cause or worsen acid reflux
conditions.
ITEM NEEDED
Fruit Orange juice

Lemon
Lemonade
52
Grapefruit juice
Cranberry juice
Tomato
Vegetables French fries

Onion, raw
Ground beef, chuck

Meats Marbled sirloin
Chicken nuggets
Buffalo wings
Sour cream
Dairy Milk shake
Ice cream
Cottage cheese, regular
Grains Macaroni and cheese
Spaghetti with sauce
Beverages Liquor
Wine
Coffee, decaffeinated or regular
Tea, decaffeinated or regular
Desserts Butter cookie, high-fat
Brownie
Chocolate
Doughnut
Corn chips
Potato chips, regular
Source: heartburn.about.com
53

Blue Heron Guide To Heal Acid Reflux

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Blue Heron Guide To Heal Acid Reflux

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2009

Blue Heron Guide

ALL RIGHTS RESERVED. No part of this book may be reproduced or

Published by: Blue Heron Limited

Chapter 2: Myth Busting.......................................................................................................................... 7

Chapter 3: The Quick Guide – Beat Acid Reflux Now!............................................................................. 10

Chapter 4: Other Homeopathic Remedies.............................................................................................. 17

Chapter 5: GERD Diets ........................................................................................................................... 20

Chapter 6 : Food Combining .................................................................................................................. 27

Chapter 7: Stress and Acid Reflux .......................................................................................................... 35

Chapter 8: GERD and Pregnancy ............................................................................................................ 40

Chapter 9: Acid Reflux in Infants & Children .......................................................................................... 43

Chapter 10: The GERD Grocery List........................................................................................................ 49

esophagus. As you’ve probably guessed, your esophagus doesn’t have the

So, what can you do about it?

Chapter 2: Myth Busting

“You must unlearn what you have learned.”

I feel it’s only appropriate to set a few things straight

Wait…it gets even worse!

Chapter 3: The Quick Guide – Beat Acid Reflux Now!

Not too long ago, I was in the same situation

Let’s start with the basics of getting rid of acid reflux.

• Cheese • Peanut butter

Honey is fast working and easy to find. In addition to fighting heartburn,

More about Apple Cider Vinegar

Here’s what you need:

• Two teaspoons of Honey

• Combine them all in a cup and enjoy.

Chapter 4: Other Homeopathic Remedies

We’ve already gone over a lot of very good remedies for

As part of my research to find what my doctor’s told me

• Amla is an antioxidant used to help patients who suffer from extreme

• Deglycyrrhizinated licorice (DGL): I never could pronounce this one out

• Ginger: Ginger is a great tool for preventing heartburn. It works by

• Peppermint (and spearmint): Peppermint is great for gas relief (which

Chapter 5: GERD Diets

This is one remedy that always seemed easier said

When I was in high school (I won’t tell you how

Until I started dealing with this acid reflux thing.

I got to a point where I knew that whenever I drank a beer, or at a jalapeno, or

Well, not anymore.

• Cottage cheese • Lemons & lemonade

• Cream cheese • Carrots

That’s right, on a date.

She had to open the window to le t out the smell.

Chapter 6 : Food Combining

In addition to examining what you eat that might be giving you

Don’t follow me? Then let me explain.

But when they’re combined – well, that’s a different story.

Foods high in protein (like meat) require acidic

So, when you’ve eaten a meal that has some kind of

Combining proper food choices allows you to eat just

Here’s another personal story.

Here are some of the basic rules:

Starches Fruits that can Proteins Not to

Sweet Potato, Trout

The format follows a daily Breakfast, Lunch, and Dinner routine.

yogurt and cornflakes meusli pancakes mixed muesli toast and

Chapter 7: Stress and Acid Reflux

Besides diet and health habits (stuff like smoking and

Recent surveys show that a most people who experience

How we cope with Stress can give us more Heartburn

Reduce Stress to Reduce Acid Reflux

But, there are things you can do to reduce your stress