Diet Quotes

Monounsaturated fats are considered a good type of fat when consumed in moderation. They help increase our body’s HDL levels while lowering LDL levels. They’re found in a wide variety of foods, such as meat, whole milk, olives and olive oil, avocados, almonds, cashews, and peanuts. With the exception of red meat, monounsaturated fats are typically good choices for people with acid reflux disease. However, a subset of monounsaturated fat is not good for those with acid reflux—vegetable oils made from seeds. Cold-pressed vegetable oils are always the best option for people with acid reflux. If possible, choose extra virgin olive oil. [2017] - Jonathan Aviv

The industrialized, processed food that you find in your local grocery store has been acidified, its pH has been lowered, and its micronutrient viability has been significantly reduced. Even cooking some plant-based foods—such as broccoli and zucchini—can strip them of certain antioxidants, such as vitamin C. This is why it’s important to avoid processed foods and replace them with plenty of organic, minimally cooked fruits and vegetables (steaming is my preferred option). I also recommend that whenever you eat eggs, dairy, or meat, it should ideally be organic and come from a grass-fed animal to ensure that your diet is balanced in macronutrients and that you are getting all the micronutrients your body needs. [2017] - Jonathan Aviv

Eat a daily minimum of 1 pound of vegetables above pH 5, half of which should be consumed raw. Consuming both raw and cooked vegetables will help ensure that you get a greater variety of antioxidants. Some vegetables, such as carrots, asparagus, cabbage, mushrooms, and spinach, offer a greater concentration of antioxidants when cooked compared to when eaten raw (if they’re prepared by steaming or boiling, that is). But you’re likely to get more vitamin C from these foods if you eat them fresh out of the fridge. Broccoli is one nutritional powerhouse that you should try to eat raw, at least some of the time, as raw broccoli is higher in sulforaphane, a known anticarcinogen. [2017] - Jonathan Aviv

Eat a daily minimum of ½ pound of raw fruit, above pH 5. Fruits are an essential part of a healthy diet. Just as vegetables provide unique vitamins and minerals, fruits do the same. Plus, fruits are hydrating, are low in calories, and provide plenty of fiber (especially whole fruits eaten with the peel). Approximately one cup of chopped or sliced fruit or one medium-sized piece of handheld fruit is equal to ½ pound and will satisfy your fruit serving for the day. For most handheld fruits, the equivalent will be one medium-sized piece of fruit. [2017] - Jonathan Aviv

Lycopene is a powerful antioxidant believed to play a role in preventing cancer and heart disease. Red- and rose-colored fruits and vegetables have lycopene, though not all of them are safe for Acid Watchers because of their pepsin-activating properties. Here is a list of items you can indulge in: 1. Guavas; 2. Watermelon ( Research shows that watermelon has 40 percent more lycopene per cup than raw tomato. So whenever you crave tomatoes in your salad, just replace them with watermelon in both phases of the diet, especially in summer when the fruit is dense with natural sweetness.); 3. Papaya; 4. Asparagus; 5. Purple cabbage; 6. Mango; 7. Carrots. [2017] - Jonathan Aviv

Preservation methods in prepackaged, jarred, processed, and canned foods require the use of chemicals that are inherently acidic or have properties that loosen the Lower Esophageal Sphincter (LES). I allow three exceptions in the Acid Watcher Diet: canned tuna, chickpeas, and beans. Canned tuna must be water packed and drained before using. Canned chickpeas and beans must be organic and thoroughly washed to eliminate traces of acidified liquids. [2017] - Jonathan Aviv

Reflux-inducing substances may include condiments and natural products that are pH friendly (pH 5 and higher) but should be avoided by people with acid reflux. Among these are coffee, onions, tomatoes, citrus fruit, vinegar, garlic, mint, and chocolate. But if you have acid reflux, you must also beware of the following items: seed oils, peppers, berries, honey, and organic agave. Berries are allowed if they are balanced by acid neutralizers such as almond milk, non-GMO soy milk, rice milk, and coconut milk. One way to consume berries safely is through a smoothie, which, in combination with nondairy milk, can be an alkalizing, palate-pleasing combo. [2017] - Jonathan Aviv

How to Be an Acid Watcher at a Restaurant: 1. Whether you are at a restaurant, deli, or the prepared food court of your local grocery store, buy only chicken or seafood if you want animal protein. 2. Chicken, seafood, and vegetables should be roasted, seared, broiled, steamed, baked, or grilled. 3. Skip breaded, fried, and sauced options. 4. Keep enjoying sushi, if that’s your pleasure; just stay away from soy sauce and wasabi. [2017] - Jonathan Aviv

Many sports drinks, especially Gatorade, contain high amounts of citric acid, which can directly damage your esophageal tissue. You shouldn’t drink these types of beverages at all if you’re dealing with acid reflux, but especially not when you’re exercising and there could already be increased pressure on your Lower Esophageal Sphincter (LES). [2017] - Jonathan Aviv

When it comes to potassium content, nothing really beats banana. A single banana contains 12 percent of the potassium you’ll need for the day, 8 percent of the magnesium and 1 percent of the calcium. There are also news today saying that bananas, especially the ones with black spotting on the skin, can help prevent cancer. This is why it’s a good idea to chop up your overripe bananas and store them in the freezer for a satisfying shake! Aside from its potassium content, banana is also known for lowering stress levels in the body. [2017] - Mark Evans

Fish is undoubtedly a healthy fare – but what if it’s frozen or salted? Fish that’s been specifically cured to last longer in the shelves are best left alone if you’re trying to lower your blood pressure. The same is true for the canned kind – even if it’s a healthy tuna fare. Fortunately, there are currently products that are low in sodium so you might want to check them out. [2017] - Mark Evans

Pizza is heavy on sodium – even if you do load it up with pineapple pieces to ‘balance’ the health benefits. Pepperoni alone is already loaded in salt, much less the tomato sauce and the bread. [2017] - Mark Evans

Rinse canned foods that contain sodium. To flavor your food, substitute salt with herbs, spices, lemon, lime, vinegar, white or red wine. Avoid condiments that are high in salt, e.g. soy sauce, teriyaki sauce and anything that contains MSG (monosodium glutamate). Avoid salted butter and sauces/dressings which are high in salt. Eating foods that are high in potassium, such as bananas, beans, dark leafy greens, potatoes, squash, yogurt, fish, mushrooms and avocadoes, can help you balance out some of the harmful effects that sodium has on your blood pressure. [2016] - Eva Coleman

These fermented foods contain good quantities of probiotics: yogurt (provided it contains live, active cultures), buttermilk (uncooked only), sourdough bread, soft cheese (either aged or containing raw milk), cultured butter and cultured cottage cheese, miso, kombucha, tempeh, sauerkraut (labeled as containing live cultures and not pasteurized), kimchi and pickles. [2016] - Laura Kelly

Total cholesterol is not a predictor of future heart disease; LDL cholesterol is a marginal risk factor; and HDL cholesterol is a fourfold better predictor of risk than LDL cholesterol and the only reliable predictor of risk for people over 50. Saturated fat raises HDL cholesterol while carbohydrates lower it. Trans fats are an entirely unnatural substance that contribute to insulin resistance and inflammation. We recommend cooking with olive oil, coconut oil, and grass-fed ghee. Oils that are predominantly monounsaturated--olive oil, avocado oil, and nut oil among others--increase calcium absorption. [2016] - Laura Kelly

Chinese broccoli is higher in calcium than regular broccoli. [2016] - Laura Kelly

The peril posed by iron is unique among all dietary minerals. It's the most abundant and potent oxidant in the body but your body doesn't have a way to get rid of excess iron, unlike other minerals. Iron in food and supplements appears to be one of the most--if not the most--potent dietary drivers of increased cancer risk. In an alarming study of over 300,000 people in Taiwan, cancer risk increased with increasing serum iron. Other, smaller studies also show increased risk of certain cancers with increasing body iron stores. [2016] - Preston Estep III

Limit Iron Intake: The 18 milligram Daily Value applies only to menstruating females and teenage males. The Daily Value for other adults is 8 milligrams. However, a more reasonable estimate of Daily Value for most people--especially those over the age of fifty--is 3 to 5 milligrams (depending on body size). When you're buying packaged foods, check the ingredients list carefully. If it contains the word "enriched" (like white rice) and/or the word "ferric," "ferrous," or "iron," skip it. In the Framingham Heart Study, vitamin C intake is strongly associated with high body iron stores, including iron overload. [2016] - Preston Estep III

We advocate a diet that is lean (not too much red meat, milk, and other unhealthy fats), clean (avoidance of unpronounceable and potentially harmful chemicals), green (organic), and alkaline (low acid and pH balanced, limiting consumption of acidic foods and beverages). We also advocate portion control and consuming the equivalent of five meals a day--breakfast, snack, lunch, snack, and dinner--with dinner being a light meal eaten relatively early in the evening. [2015] - Jamie Koufman

Alkaline water can be very helpful in managing reflux because it helps wash out pepsin and is good for pH balancing. Natural alkaline water has trickled through limestone for thousands of years, giving it a pH of between 8.0 and 9.0. Of the brands of alkaline water on the market today, almost half are naturally occurring. Alkaline water with a pH higher than 8.5 is best. [2015] - Jamie Koufman