RODALE NEWS, EMMAUS, PA—Eating more vegetables and fruits lowered the odds of developing Barrett's esophagus (BE), a condition that increases the odds of developing esophageal cancer, according to a study published in the American Journal of Clinical Nutrition. Barrett's esophagus (BE) occurs when cells in the esophageal lining become an abnormal shape and color. It can occur in people suffering from untreated Gastroesophageal Reflux Disease (GERD), a serious form of heartburn.
THE DETAILS: Researchers in this study looked at the food-eating habits of 170 people just diagnosed with BE and compared them to 182 people without the condition. They split them up into three groups according to how many fruits and vegetables they ate. Compared to the people who ate the least amount, the ones who ate the most veggies (2.5 servings/2,000 calories) had nearly 70% lower odds of BE; those who ate the most fruits and vegetables (4.6/2,000 calories) had 61% lower odds.
WHAT IT MEANS: Occasional heartburn is pretty normal. If you have it, you're definitely not alone—Americans spend an estimated $2.5 billion on over-the-counter GI remedies, including antacids. But if you're belching up acid and tasting it in the back of your mouth, or having other heartburn symptoms, more than twice a week, you likely have GERD. This means the little flap in your lower esophagus goes all Britney Spears on you, acting erratically and becoming a nuisance. As a result, stomach acid leaks upwards, causing pain and damaging esophageal tissue. Fruits and vegetables are good for all of us, but if you’re struggling with GERD, it’s especially important to try to add more of them to your diet.
If you suspect you have GERD, talk to your doctor. Whether your heartburn is occasional or more serious, here are some other ways to keep acid in your stomach, where it belongs:
• Cut out the risk factors. Obesity and smoking can lead to GERD. If you need help quitting smoking, call your state's quitline for free counseling. If you want to start losing weight, aim for 250 minutes of walking or other exercise a week, to lose one to two pounds a week.
• Avoid GERD aggravation by avoiding these foods. Heartburn is the most common symptom of persistent acid reflux, or GERD. Typical heartburn triggers include citrus fruits and drinks, chocolate, caffeinated or alcoholic drinks, fatty and fried foods, garlic and onions, mint flavorings, spicy foods, and tomato-based foods like spaghetti sauce, salsa, chili, and pizza can trigger unwanted acid reflux. That rules out some fruits and veggies, but you can fill those diet voids with other choices, which in turn lower your risk of developing the more serious Barrett's esophagus.
• Break up your meals. Eat smaller meals throughout the day to cutback on reflux, and try not to lie down for at least three hours after eating. If heartburn strikes at night, try putting blocks under the head of your bed. Raising it six to eight inches could keep the acid from coming up and bothering you while you sleep.
• Chew gum. Try chewing a piece of gum after you're finished eating. It boosts your saliva production, which in turn neutralizes stomach acid, according to Kings college London researchers. The extra swallowing gum chewing induces will also aid in food digestion. (Avoid mint-flavored gum; mint can aggravate heartburn.)