Yesterday I shared the pain I’ve been dealing with over the past month or so with Acid Reflux/GERD. It took me about a month, but I strove to put my acid reflux at bay with minimal set backs.
When you are in pain, you will do just about anything to find relief! During that time, while taking Prilosec, I also followed as many common dietary and lifestyle recommendations which I have also listed in this post.
Still, I tried to learn everything there is to know about Acid Reflux / GERD and how to treat and manage it. Symptoms of heartburn, chest pain and bloat and burping don’t go away by popping antacids. Medications can take a few days to kick-in, so there is generally no instant relief. But once the relief started, I wanted to be armed with the information of what needs to be done to prevent this in the future.
I knew I didn’t want to just treat the symptoms. I also had read in online articles about the dangers of being on medications long-term. But there is so much conflicting information out there! Below are the books I turned to during this time. In this post, I included the year each book which published because that can sometimes matter when it comes to medical information.
The 7-Day Acid Reflux Diet:
by Robert M. Fleischer (2013)
This was a quick Kindle purchase for $2.50. The publication is only available as an e-book. I rated it a 2 out of 5 on Goodreads. That basically is the rating for “it was ok”. Why did I rate it as such? One Amazon reviewer indicated:
“No new info here – very overpriced. Just a rehash of info you can find on the web for free.”
That might be the case, but I tend to agree with another Amazon reviewer whose quote I now cannot find that indicated that this may include info that you can find on the web; but here you’ve got it all in one place without having to do the research yourself, especially if you are experiencing acid reflux for the first time.
I haven’t tried any of the recipes. In fact, I forgot about them until now.
How to Treat Acid Reflux
How to Prevent Acid Reflux
by Ace McCloud (audio, 2017)
I downloaded this audiobook from my library because it was only a 56-minute book. There were no reviews on Goodreads at the time. I rated it a 3 (“I liked it”) and someone has since rated it a 2 (“it was ok”). This was written by a guy who has suffered from acid reflux, which is one of the reasons why I wanted to give it a listen. There is not too much new here that you can’t find online, but again may be worth a listen if you are experiencing acid reflux for the first time.
However, since listening to this book I found that author Ace McCloud has written 400 different works ranging from cookie recipes, to habits, to money, to Miley Cyrus. Doesn’t sound like much of an expert, now, huh. He advertises some of his books throughout the audio – like “checkout my book for managing stress” or something to that affect, which may be helpful; but some may find the shameless plug annoying.
Still there was one new nugget of information I did take away:
- Aloe Vera Juice
I didn’t know this stuff existed or if drinking it would actually work. It’s a cheap purchase at Walmart in the pharmacy section. I listened to this book early on in my stages and I was willing to try anything. It tastes just like you’d think – like aloe vera gel smells, but slides down like a liquid. Not very tasty, but you only drink about 1/4 cup at a time before or with meals. I added some to my smoothies! Who is to say this works or doesn’t work with all of the other things I was trying at once!
The Complete Idiot’s Guide to the Acid Reflux Diet
by Maria A. Bella (2012)
I haven’t read a Complete Idiot’s Guide to anything since… the 90s? But it was available at my library, so why not?! You’ll get a lot of info on how the stomach and esophagus work in this book. It’s got a lot of very detailed information for anyone new to acid reflux, including foods to avoid and friendly foods.
I wasn’t in love with the recipe suggestions, however. Many acid reflux cookbooks will suggest avoiding foods, but then put them in their own recipes! Also, although I know there is a correlation with high fat and acid reflux, I don’t like when low-fat and fat-free products are pushed so heavily.
Tell Me What to Eat If I Have Acid Reflux (Revised Edition):
Nutrition You Can Live With
by Elaine Magee (2008)
I loved the title of this book because when one has acid reflux and starts to do some research, one learns all of the foods to avoid. It gets to the point where you start thinking, “Well, what CAN I eat?” It’s a pretty well laid-out and straight-forward kind of book.
New nuggets for me:
- Chew gum. This was the first time I heard this suggestion, but it makes sense:
- “The saliva stimulated by chewing seems to help neutralize acid and force stomach fluids back where it belongs.”
- Generally speaking, this seems to be working for me, but I started doing this way into my treatment that… who knows!
- I quit gum years ago; but now I may have a new gum addiction. Whoops.
- High-protein diets are NOT more healthful that high-carbohydrate diets
- I loved this nugget of advice. People often give up carbs to lose weight (weight loss is a big suggestion to combat acid reflux); but ignore the saturated fat that often comes with eating a high protein diet. Too much saturated fat with exacerbate acid reflux. It’s a high fiber diet that’s more important.
- Health, NOT Weight Loss
- This was an aha! moment for me!
- Focusing on losing weight puts you into a dieting mindset where are you more likely to fail. All diets “work” if you work them, but they aren’t always healthy.
- Instead, “change your focus to being and feeling healthy.” The weight loss with follow naturally.
I wasn’t in love with the recipe suggestions in this book. I did try one for Green Sauced Chicken Enchiladas. They were a little cumbersome and tasted okay, not great. It did make me think of this Lazy Girl’s Chicken Enchilada Casserole, though, and that I should make that again soon and can use green (tomatillo) salsa if I feel like tomatoes and I should continue our (sad) divorce.
The Acid Reflux Solution:
A Cookbook and Lifestyle Guide for Healing Heartburn Naturally
by Jorge E. Rodriguez, MD (2012) – MUST READ
This is the one book I would read if you want some good information on the whys, hows and what-to-do-nows of acid reflux. I checked it out from the library and have since purchased it on Thriftbooks. It’s written by a doctor who had experienced acid reflex himself for many years.
I like how Rodriguez addresses the medication situation – that it is useful to treat symptoms in the short-term; but that by no means should it be continued for long term use. PPIs (proton pump inhibitors), like Prilosec, should not be “prescribed longer than 50 days”. PPIs stop the production of the stomach acid so that there will be none to reflux up the esophagus. This is why it often takes 24 hours to three days to feel any relief of symptoms.
However, you do need that acid to break down food and absorb important nutrients in the long term! Without it, you will have trouble absorbing calcium, magnesium, iron and maybe even B vitamins, as well. Even if you think you are getting enough of these nutrients, you may not be soaking them up, which can affect your bones, red blood cells and heart in the long-term.
Rodriguez also addresses the usual list of trigger foods, indicating that that list may not be as long as we think! There is really only a short list of what foods may cause the lower esophageal sphincter (LES) to relax, causing the reflux to occur in the first place. The other items may irritate an already inflamed esophagus, which is why some people can and some people cannot tolerate certain items. Maybe tomatoes, garlic, onions and I can all get back together and become one happy family?! In any case, real food that’s high in fiber and eaten in controlled portions is best.
There is much, much more to this book and I found it to be the most informational and liberating of all the books I read – the reason why I purchased it.
Some of the recipes in the book have longer ingredient lists and include complicated methods, but not all. At first glance, I thumbed through the recipes, skipping over many. But giving it a closer look, I found reasons to try some things I may normally swept under the rug, like Fennel-Scented Lentil Soup. (Fennel is a natural digestive aid!) I would have loved photos of each recipe as well as the nutrition facts. That may have made it a 5-star book for me.
Eating for Acid Reflux:
A Handbook and Cookbook for Those with Heartburn
by Jill Sklar & Annabel Cohen (2003)
This bonus 6th book on acid reflux isn’t really a bonus. I honestly didn’t read this book thoroughly, just thumbed through it. Frankly, I was quite sick of reading the same stuff about acid reflux and I felt like I got the information I really needed out of The Acid Reflux Solution.
This book goes very in depth about common causes and all the medical issues surrounding acid reflux. That part looks very detailed, but I did not read that lengthy section. It also goes over treatment and medication options, listing PPIs as part of “maintenance therapy”, which after what I’ve read about long-term use, makes this book seem dated!
What I did found intriguing in this book, though, were the recipes. I think I’d like to try every soup in the book despite the fact that there are no photos for any of them! And I found very few recipes touting the importance of low-fat or fat-free items. I may have to get a copy of this book just for the recipes!
In the end, any of these books could be helpful if you are suffering from acid reflux or GERD. However, if you don’t want to weed through everything out there, I’d recommend The Acid Reflux Solution.
I don’t have the pain that I did back at the end of April, but I can tell that my esophagus is still somewhat inflamed and irritated. Some days I make good choices, other days I don’t and pay dearly. But at least I have the tools to move in the right direction.
Do you have any favorite cookbooks or recipes for acid reflux sufferers?