The 10-Day Plan to Stop Acid Reflux

Cool off your acid reflux woes with this plan from heartburn specialist Dr. James Rosser.

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Tricia Learns How to Reverse Her Acid Reflux (3:36)

Step 1: Eliminate Land Mines

Revamp your diet by getting rid of acid-promoting foods. This includes all foods with a pH of less than five, such as the caustic C's: caffeine, chocolate, canned foods, citrus and carbonated drinks. You should also eliminate alcohol, pre-packaged processed foods, fried foods and peppermint.

Step 2: Add in Alkaline Allies

Alkaline foods are on the opposite end of the spectrum from acidic foods, so they help neutralize stomach acid. Make sure to incorporate plenty of bananas, avocados, olives, watermelon, blue cheese, skim milk, eggs and fish into your diet. 

Step 3: Eat Small Meals Every 2-3 Hours

Time and frequency of when you eat also can help your acid reflux. A full stomach can make the valve between your stomach and esophagus relax, causing stomach acids to back up. Eating smaller meals with more frequency can prevent that. Try to eat on set schedule and make sure not to miss any meals. 

Step 4: Ditch the Antacids

OTC antacids aren't very strong, and you don't need them in addition to any acid blockers you might already be taking. Your diet and lifestyle changes will do a better job than antacids will. If you are taking an acid blocker, make sure to take it 30-60 minutes before meals.

Step 5: Keep Your Diet on Cruise Control

After 10 days, continue with the plan and make sure to maintain the alkaline foods you added into your diet. You can re-introduce the foods you eliminated earlier if you follow this rule of thumb: for every acidic food (like your favorite spicy tomato sauce), combat it by eating two alkaline foods. 

This plan was originally created for Dr. Oz's Truth Tube. See how Tricia cooled off her acid reflux with this plan and get past expert Truth Tube plans here. Plus, take Dr. Rosser's Heartburn Risk Test.