By Sue Delagrange, Registered Dietitian
There are two types of esophageal cancer: squamous cell carcinoma and adenocarcinoma. Adenocarcinoma develops in an organ or gland, and squamous cells originate in the squamous epithelium.
According to the National Cancer Institute, an estimated 21,560 people living in the United States were found to have esophageal cancer in 2023.
Smoking, heavy consumption of alcoholic beverages, and a condition known as Barrett’s esophagus can increase the risk of developing esophageal cancer. Additional risk factors include older age, being male, and being African American.
Early Detection is Best
As with many cancers, early detection improves survival rates. Some of the symptoms of esophageal cancer include:
- Difficulty swallowing (dysphagia). As an esophageal tumor grows, it may start to block the passage of food. This is often the first symptom of esophageal cancer to appear.
- Painful swallowing (odynophagia)
- Pain, pressure or burning in the throat or chest
- Unintended weight loss
- Reduced appetite
- Black tar-like stools
- Anemia, or low levels of red blood cells, which carry oxygen throughout the body. This can lead to patients feeling run-down and weak.
- Vomiting
- Regurgitation of food from the esophagus
- Persistent hiccups
- Chronic cough
- Hoarseness
- Indigestion and heartburn over long periods of time
These symptoms do not always mean you have esophageal cancer. However, it is important to discuss any symptoms with your doctor since they may signal other health problems.
If you have been having repeated episodes of heartburn – or any other symptoms of acid reflux – you might try the following:
- Eat sparingly and slowly
When the stomach is very full, there can be more reflux into the esophagus. If it fits into your schedule, you may want to try what is sometimes called “grazing” – eating small meals more frequently rather than three large meals daily.
- Avoid certain foods
People with acid reflux were once instructed to eliminate all but the blandest foods from their diets. But that is no longer the case. We’ve evolved from the days when you couldn’t eat anything.
But there are still some foods that are more likely than others to trigger acid reflux, including:
Foods That May Cause Heartburn/Acid Reflux:
Foods commonly known to cause heartburn trigger the esophageal sphincter to relax and delay the digestive process, letting food sit in the stomach longer. The worst culprits? Foods that are high in fat, salt, or spice such as:
- Fried food
- Fast food
- Pizza
- Potato chips and other processed snacks
- Chili powder and pepper (white, black, cayenne)
- Fatty meats such as bacon and sausage
- Cheese
Other foods that can cause the same problem include:
- Tomato-based sauces
- Citrus fruits
- Chocolate
- Peppermint
- Onions and garlic
- Coffee
- Alcohol
- Carbonated beverages – they make you burp, which sends acid into the esophagus. Drink flat water instead of sparkling water.
If you eat any of these foods regularly, you might try eliminating them to see if doing so controls your reflux, and then try adding them back one by one.
Foods That Help Prevent Heartburn/Acid Reflux:
Good news: There are plenty of things you can eat to help prevent heartburn/acid reflux. Stock your kitchen with foods from these three categories:
High-fiber foods
Fibrous foods make you feel full so you are less likely to overeat, which may contribute to heartburn. So, load up on healthy fiber from these foods:
- Whole grains such as oatmeal, couscous, and brown rice.
- Root vegetables such as sweet potatoes, carrots, and beets.
- Green vegetables such as asparagus, broccoli, and green beans.
Alkaline foods
Foods fall somewhere along the pH scale (an indicator of acid levels). Those that have a low pH are acidic and more likely to cause reflux. Those with higher pH are alkaline and can help offset strong stomach acid. Alkaline foods include:
- Bananas
- Melons
- Cauliflower
- Fennel
- Nuts
Watery foods
Eating foods that contain a lot of water can dilute and weaken stomach acid. Choose foods such as:
- Celery
- Cucumber
- Lettuce
- Watermelon
- Broth-based soups
- Herbal tea
- Stay up after eating
When you are standing, or even sitting, gravity alone helps keep acid in the stomach, where it belongs. Finish eating three hours before you go to bed. This means no naps right after lunch and no late suppers or midnight snacks.
- Do not move too fast
Avoid vigorous exercise for a couple of hours after eating. An after-dinner stroll is fine, but a more strenuous workout, especially if it involves bending over, can send acid into your esophagus.
- Sleep on an incline
Ideally, your head should be six to eight inches higher than your feet. You can achieve this by using extra-tall bed risers on the legs supporting the head of your bed. If your sleeping partner objects to this change, try using a foam wedge support for your upper body. Do not try to create a wedge by stacking pillows. They will not provide the uniform support you need.
- Lose weight if it is advised
Increased weight spreads the muscular structure that supports the lower esophageal sphincter, decreasing the pressure that holds the sphincter closed. This leads to reflux and heartburn.
- If you smoke, quit
Nicotine may relax the lower esophageal sphincter.
Here are a few recipes you should try!
Chicken & Spinach Skillet Pasta with Lemon & Parmesan
Recipe and photo from Eating Well | For printable recipe, click here
Ingredients:
- 8 ounces whole-wheat penne pasta
- 2 tablespoons extra-virgin olive oil
- 1-pound boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces
- ½ teaspoon salt
- ¼ teaspoon ground pepper
- 4 cloves garlic, minced
- ½ cup dry white wine
- Juice and zest of 1 lemon
- 10 cups chopped fresh spinach
- 4 tablespoons grated Parmesan cheese, divided
Directions:
- Cook pasta according to package directions. Drain and set aside.
- Meanwhile, heat oil in a large high-sided skillet over medium-high heat. Add chicken, salt, and pepper; cook, stirring occasionally, until just cooked through, 5 to 7 minutes.
- Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in wine, lemon juice and zest; bring to a simmer.
- Remove from heat. Stir in spinach and the cooked pasta. Cover and let stand until the spinach is just wilted.
- Divide among 4 plates and top each serving with 1 tablespoon Parmesan.
Nutrition Facts:
Serving size 2 cups. Calories: 335, Total Fat: 12g, Sodium: 499mg, Total carbohydrates: 25g, Fiber: 2g, Total sugar: 1g, Protein: 29g,
Green Goddess Sandwich
Recipe and photo from Eating Well | For printable recipe, click here
Ingredients:
- ½ cup plain whole-milk strained yogurt, such as Greek-style
- ½ cup chopped fresh parsley leaves
- 2 tablespoons chopped fresh tarragon leaves
- 2 tablespoons chopped fresh chives
- 1 tablespoon capers, rinsed and chopped
- 1 clove garlic, grated
- 1 ½ teaspoons grated lemon zest
- ¼ cup lemon juice
- 1 medium avocado, cut into 8 slices
- ¼ teaspoon salt
- 4 slices hearty whole-wheat bread (1/2-inch)
- 1 cup watercress or spinach, divided
- 1 cup thinly sliced cucumber, divided
- ½ cup alfalfa sprouts, divided
Directions:
- Combine yogurt, parsley, tarragon, chives, capers, garlic, lemon zest and 2 tablespoons lemon juice in a medium bowl; whisk until well mixed.
- Sprinkle avocado evenly with salt and the remaining 2 tablespoons lemon juice.
- Spread 2 heaping tablespoons of the yogurt mixture on each bread slice. Top each of 2 bread slices with 1/2 cup watercress and cucumber, 4 slices avocado and 1/4 cup alfalfa sprouts. Top with the remaining 2 bread slices, spread side down. Cut in half and serve immediately.
Nutrition Facts:
Serving size: 1 sandwich. Calories: 387, Total Fat: 20g, Sodium: 582mg, Total carbohydrates: 44g, Fiber: 11g, Total sugar: 10g, Protein: 16g,
Roasted Vegetable & Black Bean Tacos
Recipe and photo from Eating Well | For printable recipe, click here
Ingredients:
- 1 cup roasted root vegetables (Roast sweet potato, carrots, and red onion with extra-virgin olive oil, until fork tender)
- ½ cup cooked or canned black beans, rinsed
- 2 teaspoons extra-virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon ground coriander
- ¼ teaspoon kosher salt
- ¼ teaspoon ground pepper
- 4 corn tortillas, lightly toasted or warmed
- ½ avocado, cut into 8 slices
- 1 lime, cut into wedges
- Chopped fresh cilantro & salsa for garnish
Directions:
- Combine roasted root vegetables, beans, oil, cumin, chili powder, coriander, salt, and pepper in a saucepan. Cover and cook over medium-low heat until heated through, 6 to 8 minutes.
- Divide the mixture among the tortillas. Top with avocado. Serve with lime wedges. Garnish with cilantro and/or salsa, if desired.
Nutrition Facts
Serving size: 2 tacos, Calories: 343, Total Fat: 17g, Sodium: 352mg, Total carbohydrates: 44g, Fiber: 12g, Total sugar: 6g, Protein: 8g
