DROPPING ACID DROPPING ACID THE REFLUX DIET COOKBOOK & CURE Dropping Acid: The Reflux Diet Cookbook & Cure Copyright © 2010 The Reflux Cookbooks, LLC ISBN: 978-0-9827083-1-6 Printed in the United States of America by G & H Soho, Inc. (Elmwood Park, NJ) All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other storage and retrieval system, without the express written permission of Dr. Jamie Koufman (www.KoufmanReflux.com). Notice and Disclaimer This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that might have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek medical help. Any use of this book is at the reader’s discretion, as the advice and strategies contained within may not be suitable for every individual. Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the authors or the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book. Measurements of acidity (pH) of the foods and beverages listed in this book were done by the authors using a Minilab ISFET pH meter (Model IQ128 pH meter with Silicon Chip Sensor, Pulse Instruments, Carlsbad, CA). The pH meter was calibrated before each use and cleaned between measurements, and it was noted that the device returned to neutral pH before taking the next measurement. Nevertheless, we recognize that sampling error can occur, and that any particular measurement might show significant variance. In addition, a particular food item can vary significantly in pH from day to day and from batch to batch, and depending on ripeness, growing conditions, handling, and processing. Designed by: Rogers Seidman Design All photographs in this book were taken by Jamie Koufman and Jordan Stern. Cover: Crunchy Cucumber and Fennel Salad (page 90); photo by Jordan Stern. Note: The green sliced vegetables in the dish are sliced green beans, not jalapeño peppers. There are no jalapeños in The Reflux Diet. Dedicated to our patients who asked for this book “I have never developed indigestion from eating my words.” Winston Churchill “I saw few die of hunger; of eating, a hundred thousand.” Benjamin Franklin “It’s difficult to think anything but pleasant thoughts while eating a homegrown tomato.” Lewis Grizzard Contents Preface The Accidental Chefs THE CURE What You Eat Could Be Eating You How Do I Know If I Have Reflux? Maintaining Health: The Reflux Cure THE DIET Getting Started on the Reflux Diet Best Foods for a Refluxer Notoriously Bad Reflux Foods Avoiding Acidic Foods and Beverages Delicious Low-Fat Cooking THE COOKBOOK Breakfast Salads Soups Entrées (Lunch & Dinner) Hors d’Oeuvres & Snacks Desserts THE SCIENCE Reflux Science You Can Digest by Jamie A. Koufman, M.D. References Acidity (pH) of Common Foods and Beverages About the Authors Acknowledgments Index Preface A cid reflux is epidemic, and you probably don’t even know you have it. Do you cough or clear your throat a lot after eating a meal? Or wake up in the middle of the night coughing or short of breath? Is your throat hoarse or sore in the morning? Do you have the sensation of a lump in your throat or difficulty swallowing? Are you plagued by post-nasal drip? Reflux is not just indigestion and heartburn. We now know about “silent reflux”—a term coined by Dr. Jamie Koufman—in which you may experience many of the above symptoms without indigestion. Dropping Acid: The Reflux Diet Cookbook & Cure is the first book to acknowledge that reflux comes in many colors—a concept that is just now coming to the public’s attention. If you are over forty, there’s a 50–50 chance you already have it. Reflux is one of the most important, misunderstood, and preventable diseases of Western civilization. We estimate that 100 million Americans have reflux, many of them unaware of it, and many of them incorrectly diagnosed. Not only is reflux amazingly widespread, its incidence is on the rise. Why? We believe it has largely to do with excessive acid in our diets. You see, it’s not just about obesity and overeating, as many people think. Reflux increasingly strikes the thin, the athletic … and the young. A generation ago, almost all the reflux patients we saw were in their 40s and 50s; today, they’re as likely to be in their 20s and 30s. Dr. Jamie Koufman remembers a patient who had just graduated from NYU with her heart set on becoming a Broadway star, but perpetual hoarseness was interfering with her singing. She was only 21, but it was already so far gone that she needed surgery. Perhaps more disturbing was that all her friends were experiencing the same symptoms! They’re not the first generation of college grads to go out for a beer on a Saturday night, but they’re the first generation to pay for it so dearly. Not only are we seeing reflux in a younger population, we’re seeing less of the classic symptom of heartburn and more of the symptoms listed at the start of this chapter. Reflux is changing and adapting with the times, and so must we. Reflux is complicated. It makes certain foods your enemy. The symptoms that are stirred up by late-night eating can affect your sleep, and poor sleep eats away at quality of life and other aspects of your health.