Eli's Guide to Stomach Health Principles

Eliminate Sodas

Reasoning: Most sodas are highly acidic (low pH), which can directly irritate the stomach lining. Additionally, they are often high in sugar, which can contribute to inflammation. The carbonation itself can increase stomach pressure and potentially lead to reflux by relaxing the Lower Esophageal Sphincter (LES).

Includes: All carbonated soft drinks (regular and diet), sparkling water with added citric acid, tonic water

Avoid Coffee

Reasoning: Coffee is naturally acidic. Furthermore, caffeine is a known relaxant of the LES, the muscle valve that prevents stomach contents from flowing back into the esophagus. This relaxation can trigger or worsen reflux. Coffee can also stimulate excess acid production in some individuals.

Alternatives: Chicory root "coffees" (like Teecino), low-acid coffee brands (use with caution), caffeine-free herbal teas (see below)

Be Selective with Teas

Reasoning: Many traditional teas (black, green, white, oolong) contain caffeine, which relaxes the LES (see Coffee). Some herbal teas might contain irritating additives or ingredients like citrus peel or mint.

Avoid Citrus Fruits

Reasoning: Lemons, limes, oranges, grapefruits, pineapples, etc., have a low pH (are highly acidic) and can directly irritate an inflamed esophagus or stomach lining.

Note: This restriction is often emphasized during the initial healing phase. Tolerance may vary later on.

Avoid Tomatoes

Reasoning: Tomatoes and tomato-based products (sauce, paste, juice) are acidic. Some theories also suggest lectins in tomatoes might be problematic for sensitive individuals, potentially contributing to inflammation, though research is ongoing and individual sensitivity varies greatly.

Eliminate Vinegar

Reasoning: Vinegar (all types, including apple cider vinegar) is extremely acidic. It can significantly lower the pH in the stomach and potentially activate pepsin (a digestive enzyme) in the esophagus, contributing to irritation and damage. Avoid it completely during the healing phase.

Avoid Alcohol

Reasoning: Alcohol acts as a carminative, meaning it relaxes the LES, promoting reflux. It can also directly irritate the stomach lining and stimulate acid production. Wine, in particular, tends to be quite acidic.

Avoid Caffeine (Beyond Coffee/Tea)

Reasoning: As mentioned, caffeine relaxes the LES.

Includes: Coffee, most traditional teas, energy drinks, many pre-workout supplements, some sodas, chocolate

Avoid Chocolate

Reasoning: Chocolate contains methylxanthines (like theobromine) which can relax the LES. It also contains caffeine and can stimulate acid production in some people. The fat content in chocolate can also delay stomach emptying.

Note: Note on Chronic Pain: While the link between chocolate and chronic pain mentioned by Dr. Twogood is an interesting clinical observation, it's not universally established in scientific literature as a primary cause for most people. However, individual sensitivities exist.

Avoid Mint

Reasoning: Peppermint and spearmint are potent carminatives, significantly relaxing the LES and potentially worsening reflux. Avoid mint-flavored teas, candies, gums, and supplements.

Avoid Raw Onion and Raw Garlic

Reasoning: Both can act as carminatives, relaxing the LES. They are also high in fructans (a type of FODMAP), which draw water into the intestines and ferment, potentially causing gas, bloating, and discomfort in sensitive individuals. Cooked onion and garlic may be better tolerated in small amounts, but caution is advised during healing.

Eliminate Smoking

Reasoning: Nicotine relaxes the LES, increases stomach acid production, reduces saliva production (which helps neutralize acid), and directly damages tissues. It significantly hinders healing, especially for esophageal issues, hiatal hernia, or GERD. Quitting is essential.

Minimize Processed Foods

Reasoning: Processed foods often contain hidden acids (like citric acid as a preservative), high amounts of unhealthy fats, sodium, sugar, and various chemicals or additives that can irritate the stomach or relax the LES.

Includes: Dr. Aviv's Exceptions (with caveats):, Canned tuna (packed in water, not oil, rinse well)., Canned chickpeas (organic, rinse very thoroughly to remove acidic canning liquid)., Canned beans (organic, rinse very thoroughly).

Note: General Rule: Prioritize whole, unprocessed foods whenever possible.

Avoid Fried Foods

Reasoning: High-fat foods, especially fried ones, delay stomach emptying and relax the LES, increasing reflux risk. They also contribute to systemic inflammation. Choose baking, grilling, steaming, or poaching instead.

Eat Mindfully and On Time

Reasoning: Eating large meals can increase stomach pressure. Eating too close to bedtime doesn't allow the stomach to empty before lying down, promoting nighttime reflux.

• Eat smaller, more frequent meals (like the 6-8 mini-meals suggested by your Naturopath, or Dr. Aviv's 3 meals + 2 snacks). Find what works best for you.
• Eat slowly and chew thoroughly.
• Finish eating at least 3 hours before lying down or going to bed.
• Avoid tight clothing around the abdomen.
• Consider elevating the head of your bed if nighttime reflux is an issue.